Chapter 3-4-5 Quiz

Chris Pool

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Nutrition for Foodservice and Culinary Professionals

Chapter 5

Protein

Learning Objectives

Compare and contrast the nutrients in animal and plant sources of protein including examples of complementary protein.

Explain how proteins are digested, absorbed and used in the body.

List types and health benefits of vegetarian diets and plan nutritionally adequate vegetarian meals.

Learning Objectives-cont.

Explain the dietary recommendations for protein, including the consequences of eating too much or too little protein.

Prepare and present creative and healthy menu dishes using meat, poultry and fish.

Introduction

Protein: Nutrients in all living cells in animals and plants that have important roles.

Whereas carbohydrates and lipids are used mostly to give you sources of energy, protein functions to build and maintain your body.

Protein is in your:

Hair

Skin

Muscles

Blood

Nails

And all your cells!

Protein in Food

Proteins are long chains of amino acids.

Amino acids are the building blocks of protein.

Essential & Nonessential Amino Acids

Essential amino acids

Amino acids that either can’t be made in the body or can’t be made in the quantities needed – so you have to get them from food.

Nonessential amino acids

These are made in the body.

Protein in Foods

Animal foods (beef, chicken, dairy) have more protein per ounce than plant foods (20 grams in 3 oz. meat, poultry, fish or 8 grams in 1 cup of milk)

Among plant foods, legumes and nuts are very good sources of protein (6-8 grams/svg).

Grains and veggies have some protein – about 3-4 grams/serving.

Fruits have no protein.

Animal and Plant Sources of Protein

1 ounce of meat, poultry, or fish has as much protein as:

1 egg

2 tablespoons peanut butter

1/2 cup of cooked beans or peas

¼ cup tofu

1 ounce tempeh, cooked

1 ounce nuts or seeds

Fat in Protein Foods

Most plant foods have little to no saturated fat.

Nuts and seeds contain fat but mostly good fats – polyunsaturated and monounsaturated fatty acids.

Most fish and shellfish contain small amounts of fat.

Even fatty fish, such as salmon, are close to chicken breast (skinless) in fat and saturated fat.

Much of the fat in seafood is good fat – polyunsaturated.

Complete vs. Incomplete Proteins

Complete proteins

Animal proteins

Contain all the essential amino acids in the proportions needed by the body.

Incomplete proteins

Plant proteins (except soybeans and quinoa)

Such as dried beans and peas, grains, vegetables, nuts, seeds

Low in one or more essential amino acids—called the limiting amino acid.

Complementary Protein

The ability of two protein foods to make up for the lack of certain amino acids in each other when eaten over the course of a day.

Protein Pairings: Complementary Protein

Soybeans (and the protein in soybean products such as soy milk and tofu) contain complete protein.

Complimentary Proteins	Examples
Legumes with grains	Refried beans on tortilla, cornbread and pinto beans, falafel with whole-wheat pita, peanut butter on whole-wheat bread, black bean quinoa burger
Legumes with nuts/seeds	Hummus (ground sesame seeds and chickpeas), Lentil walnut burgers.
Legumes with dairy	Black bean and cheese burritos, chili with shredded cheese.
Grains with dairy	Oatmeal and milk, whole-wheat macaroni and cheese, cheese sandwich on whole-grain bread
Nuts/seeds with dairy	Yogurt dressing and toasted almonds on salad, feta/walnut pate

TABLE 5-2 Complementary Proteins

Protein in the Body

Proteins you eat are broken down into single amino aminos during digestion and then used by your cells to make new proteins.

Amino acid pool in the body provides amino acids to the cells as needed.

**If an amino acid is not available to build a protein, the protein is not made.

Instructions to make protein reside in your genes – part of your DNA.

Digestion and Absorption

Stomach: stomach acid helps uncoil proteins so enzymes can start separating amino acids.

Small intestine: enzymes break down proteins into almost all single amino acids..

Amino acids travel in blood to the liver.

Amino Acids

Functions of Protein

Acts as a structural component of the body

Builds and maintains the body

Found in many enzymes and hormones and all antibodies

Transports iron, fats, minerals, and oxygen

Maintains fluid and acid-base balance

Provides energy as last resort

Helps blood clot

Vegetarian Eating

Types of vegetarians

Lacto-ovo vegetarians

Lacto vegetarians

Vegans

Why become vegetarian?

Health benefits

Sustainability

Economics

Ethics

Religious beliefs

Can Vegetarian Diets Be Nutritionally Adequate?

YES – when appropriately planned, varied, and adequate in kcalories.

Most vegetarian diets have enough protein and their diets are lower in fat and saturated fat.

Nutrients of Concern for Vegetarians-1

Nutrient	Sources
Vitamin B12 Vitamin B12 is found only in animal foods. Vegans should eat Vitamin B12 fortified foods such as many cold cereals, many meat analogs and some soy beverages.	Dairy products Eggs Fortified foods such as cereals, meat analogs & soy beverages
Vitamin D Milk is fortified with vitamin D and vitamin D can be made in the skin with sunlight. Some cold cereals, orange juice and soy beverages are fortified with vitamin D.	Sun exposure Fortified milk and soymilk Fortified cereals Fortified orange juice
Calcium Vegetarians who drink cow’s milk generally don’t have a problem with calcium but vegans sometimes do if they don’t eat enough calcium-fortified foods as well as plant foods that contain calcium.	Legumes Spinach, kale, collards, broccoli Calcium-fortified soy milk and other beverages Calcium-set tofu

Nutrients of Concern for Vegetarians-2

Nutrient	Sources
Iron Because iron from plants is not absorbed as well as iron from animal sources and because the vegetarian diet contains substances that interfere with iron absorption, vegetarians need as much as 1.8 times the RDA. Iron’s absorption is greatly enhanced by vitamin-C containing fruits and vegetables that are consumed at the same time.	Iron-fortified breads & cereals Bean and lentils Raisins Cashews Blackstrap molasses
Zinc Zinc is highest in animal foods but is found in legumes, whole grains and fortified cereals.	Milk and cheese, Whole grains, Legumes Fortified cereals, Nuts, seeds and Peanut butter
Omega-3 Fatty Acids (DHA and EPA) Since DHA and EPA are primarily in fatty fish, supplements (made from algae, not fish oils) may be needed. Some foods are fortified in small amounts.	Supplements (consult your physician)

What Do Vegetarians Eat in Place of Meat and Milk?

Soyfoods such as tofu, tempeh, edamame.

Also meat substitutes or alternatives which use soy- or vegetable-based protein and may be fortified with important nutrients such as B12.

Vegetarian Menu Planning Guidelines

Use a variety of plant proteins at each meal.

Use a wide variety of vegetables.

Choose low-fat and fat-free varieties of milk and limit the use of eggs.

Offer dishes made with soybean-based products.

For vegan diets, avoid honey or gelatin.

Menu Planning Guidelines (cont’d)

For menu ideas, look at other countries’ cuisines.

Africa: Spicy vegetable stew, peanut soup

Asian: Meatless stir-fries, vegetable moo shu wraps

Caribbean: Spinach and potato croquettes

France: Ratatouille

Indian: Dal, vegetable curries

Mexican: Vegetarian tacos, quesadillas

Middle East: Falafel, tabbouleh, hummus

For Vegans

Substitutions for eggs:

¼ cup soft tofu blended with the liquid ingredients

¼ cup mashed banana

¼ cup soy yogurt

1.5 teaspoons Ener-G Egg Replacer mixed with 2 T water

Subs for dairy:

Soy milk, rice milk, nut milk

Soy cheese

Use crumbled tofu for cottage cheese or ricotta cheese

Nondairy cream cheese is available

Soy yogurt

Vegetarian Food Pyramid

Dietary Recommendations for Protein

RDA: 0.8 grams of protein/kilogram OR 0.36 grams of protein/pound (your weight).

You should eat protein from both animal and plant sources.

Teen boys and adult men get too much protein and should reduce their intake of meat, poultry, and eggs (Dietary Guidelines for Americans, 2015).

Plant sources of protein contain less fat (except for nuts/seeds) & more fiber.

Dietary Recommendations

This 5-ounce steak (after cooking) has 40 grams of protein and much of the protein you need for 1 day.

Dietary Recommendations (cont’d)

Endurance and power (strength or speed) athletes can benefit from more protein—from 1.2 to 1.7 grams/kg body weight.

Protein and amino acid supplements are rarely needed for athletes or nonathletes. Since they eat more, they take in more protein.

Dietary Recommendations (for a healthy body)

Endurance and power athletes benefit from additional protein in their diets.

Dietary Recommendations (cont)

It is best to eat your protein evenly across your meals because it:

Makes you feel fuller

Helps the body maintain muscle tissue —especially as you get older

Health Effects of Protein

Eating excessive protein does NOT:

Result in bigger muscles

Give you stronger bones

Pump up your immune system

Only strength-training and exercise will help

you build muscles.

Health Effects of Protein (cont)

Eating too much protein can:

Result in too many kcalories taken in and weight gain (due to more fat cells).

Result in high intake of saturated fat – increases your risk of heart disease.

Increase work of kidneys (concern for people with kidney disease).

Health Effects of Protein ( avoid red meat and processed meat)

Long-term consumption of red meat and processed meat is strongly linked with a modest, but significant, increase in the risk of developing colorectal cancer.

Eating too little protein….

Eating too little protein:

A number of body systems don’t work as well – such as the immune system, kidneys, etc.

Growth slows down for children.

Ten Ways to Eat Healthy Protein

Ten Ways to Eat Healthy Protein-1, 2

Vary your protein choices for optimal health. Animal choices are important sources of iron, zinc and B-vitamins. Dairy provides calcium and vitamin D. Legumes and vegetables provide fiber and many vitamins and minerals. Nuts contain healthful fats and fiber.

Don’t just replace meat, chicken or fish with cheesy favorites such as pizza, macaroni and cheese and many Italian dishes. The amount of fat in 1 ounce of cheese is about the same as in 3 ounces of lean beef, so you are not eating healthier.

Ten Ways to Eat Healthy Protein-3,4,5

Eat at least 2 servings per week of fish. Besides using fish in an entrée, try fish on a salad or in a sandwich.

Choose beef less often and choose lean cuts of beef. Lean cuts from round, flank steak and lean ground beef.

Avoid processed meats such as bacon, hot dogs, sausage and many luncheon meats. Instead, eat a grilled chicken breast, tuna salad or egg salad or have a sandwich with a veggie burger, hummus, peanut butter or almond butter.

Ten Ways to Eat Healthy Protein-6,7,8

Choose dairy with less saturated fat, such as low-fat or fat-free milk, yogurt and sour cream.

Beans are not just for soups and baked beans. Use canned beans, such as kidney beans on salads and in tortillas.

Use soy foods in meals, such as a stir-fry with tofu or frozen edamame and vegetables.

Ten Ways to Eat Healthy Protein-9,10

Use whole grains in meals. Quinoa is versatile and has complete protein. Try a quinoa salad or pilaf. Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries.

Nuts have many health benefits—besides, they are tasty and easy to pack for snacks.

Culinary Focus: Meat, Poultry, and Fish

Denaturation: The process in which proteins become firm, shrink in size, and lose moisture as they are cooked or whipped.

Think of eggs being cooked, heavy cream being whipped, meats being cooked.

Poultry and Fish

Chicken breast and turkey breast (meaning white meat) without skin are low in saturated fat—there is only about 1 gram of saturated fat in 4 ounces of chicken or turkey. Poultry skin can be left on during cooking, then removed for service.

Most fish is lower in fat and saturated fat than are meat and poultry (skin on).

Lean Cuts of Beef

Bottom round steak or roast

Flank steak

Eye round roast

Top sirloin steak

Tenderloin filet

Top round roast or steak

90/10 or 95/5 ground beef

Lean cuts of beef-examples

Other Lean Animal Proteins

Veal: Loin or rib chops and top round

Pork: pork tenderloin, top loin chops

Poultry: breast (skinless or skin removed after cooking)

Seafood: all fish and shellfish

Worldwide we are depleting fish populations. Check out the Monterey Bay Aquarium Seafood Watch or SeaChoice for help choosing sustainable fish.

Meat & Poultry: Rubs and Marinades

Use flavorful rubs—dry or wet. The larger the protein is, the longer the rub can stay on. The rub flavors the exterior, and penetrates slightly into the interior of the meat as it cooks.

Marinades build flavor profiles naturally so you don’t need as much fat, cream, or sauces.

To give marinated foods flavor, try minced fruits and veggies, low-sodium soy sauce, mustard, fresh herbs, and spices.

Smoking Meats

Fish & Shellfish: Prepare & Cook

Marinate without citrus.

Try a marinade that includes fish stock, white wine, chives, tarragon, thyme, black pepper, and a touch of olive oil. The fish will absorb some liquid, which will keep it moister during cooking.

Cooking methods: roast, grill, broil, dry saute, poach, braise

Smoking can add flavor

Menuing and Presentation

Simple presentations. Take into consideration portion size, color, balance, texture, customer, and flow.

When plating, an attractive (yet easy) presentation is to serve entrees in an oversized pasta bowl with a bed of grain and vegetable salad, a few pieces of roasted asparagus, and then placing the fish or protein on top. Garnish with a fine-shaved lemon fennel salad, micro herbs, or shaved radishes.

Slice meats and poultry thin and fan around a base such as wilted spinach, stewed greens, or pureed cauliflower.

Chapter Review

???

Review

Proteins contain chains of fatty acids.

True

False

Review

Proteins contain chains of fatty acids.

False

Review

Essential amino acids cannot be made in the body.

True

False

Review

Essential amino acids cannot be made in the body.

True

Review

When nuts are eaten with seeds, it makes a complete protein.

True

False

Review

When nuts are eaten with seeds, it makes a complete protein.

False

Review

During digestion, enzymes break down proteins into almost all single amino acids.

True

False

Review

During digestion, enzymes break down proteins into almost all single amino acids.

True

Review

Hormones are catalysts in the body that speed up reactions.

True

False

Review

Hormones are catalysts in the body that speed up reactions.

False

Review

If the body is making a protein and can’t find an essential amino acid for it, the protein can not be completed.

True

False

Review

If the body is making a protein and can’t find an essential amino acid for it, the protein can not be completed.

True

Review

You need protein to make antibodies to fight viruses and bacteria.

True

False

Review

You need protein to make antibodies to fight viruses and bacteria.

True

Review

Lacto-ovo vegetarians need to take supplements to get all the nutrients they need.

True

False

Review

Lacto-ovo vegetarians need to take supplements to get all the nutrients they need.

False

Review

During periods of growth, a person needs less protein.

True

False

Review

During periods of growth, a person needs less protein.

False

Review

If you eat more protein than you need, it will be used to build muscle.

True

False

Review

If you eat more protein than you need, it will be used to build muscle.

False

Review

Americans tend to eat too little protein.

True

False

Review

Americans tend to eat too little protein.

False

Review

Heavy meat consumption, especially red and processed meats, is associated with increased risk of heart disease and colon cancer.

True

False

Review

Heavy meat consumption, especially red and processed meats, is associated with increased risk of heart disease and colon cancer.

True

Review

Rubs, marinades and smoking are three ways to add flavor to lean meats, poultry and seafood.

True

False

Review

Rubs, marinades and smoking are three ways to add flavor to lean meats, poultry and seafood.

True

Review

Which protein choice has the most saturated fat?

A) soymilk

B) ground beef, 75% lean

C) kidney beans

D) nonfat Greek yogurt

Review

Which protein choice has the most saturated fat?

A) soymilk

B) ground beef, 75% lean

C) kidney beans

D) nonfat Greek yogurt

Review

Vegans eat:

A) fish

B) eggs

C) chicken

D) beans

E) all of the above

Review

Vegans eat:

A) fish

B) eggs

C) chicken

D) beans

E) all of the above

Review

Which of the following meats contains moderate amounts of saturated fat?

A) bacon

B) top round steak

C) chicken wings (with skin)

D) ground beef (75% lean)

Review

Which of the following meats contains moderate amounts of saturated fat?

A) bacon

B) top round steak

C) chicken wings (with skin)

D) ground beef (75% lean)