Protein Flashcards
Is protein a macronutrient or a micronutrient?
MACRONUTRIENT
What is protein essential for?
- growth and repair of the body
- forms the structural and functional elements of body cells
- involved in various metabolic reactions and maintenance of good health
Protein provides energy, but how much?
1 gram of protein provides 17 kilojoules of energy
The amount of protein we need changes during our lives. How many portions should you get per day?
2 - 3 portions
How much protein should you get per Kg of body weight each day?
0.75g
How much protein should a typical 15 - 18 year old girl get?
45g
How much should a typical 15 -18 year old boy get?
55.2g
Name 3 good sources of protein
- chicken
- tofu
- whole meal bread
- red lentils
- semi - skimmed milk
- an egg
- canned tuna
- bolognese sauce
What is protein made up of?
Amino acids
Approximately how many different amino acids are there?
20
Where are amino acids most commonly found?
In plant and animal protein
What are non - essential or dispensable amino acids?
Amino acids that can be made by the body
What protein sources provide all of the essential amino acids needed by the body?
Animal sources like:
- meat
- fish
- eggs
- dairy
Animal proteins that provide all the essential amino acids needed by the body have a higher HBV. What does this stand for?
Higher Biological Value
Most protein from plant sources does not provide all of the essential amino acids when consumed individually. They have an LBV, what does this stand for?
Lower Biological Value
What is protein complementation?
When you get all of the amino acids you need by combining different plant sources of protein
Name 5 examples of plant sources of protein
- pulses (lentils, peas, chickpeas)
- nuts
- maize
- seeds
- bread
- cereals
- soy products (tofu, miso)
Protein enriched foods tend to make people fuller compared with WHAT?
Foods which are high in carbohydrates or fat
Give 3 examples of protein complementation
- milk and cereal
- rice and bean salad
- bread and cheese
- baked beans on toast
- humous on pitta bread
- vegetable chilli
What are the 4 functions of protein?
- growth of all body cells and tissues
- repair and maintenance of all body tissue
- responsible for making hormones, enzymes and antibodies
- providing an alternative (back up) energy source
What are proteins? What do they ‘look’ like?
Big molecules that form long chains
These protein chains are made up of building blocks called WHAT?
Amino acids
What happens to the proteins when we eat them?
It’s broken down into amino acids the they are rearranged into new proteins for our body
How many essential amino acids are there?
8 (for adults and children)
