Protein in Diet

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Proteins are complex organic compounds. The basic structure of protein is a

chain of amino acids that contain carbon, hydrogen, oxygen, and nitrogen. The

presence of nitrogen differentiates protein from carbohydrate and fat.

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Food sources:

Proteins are described as essential and nonessential proteins or amino acids.

The human body requires approximately 20 amino acids for the synthesis of its

proteins. The body can make only 13 of the amino acids; these are known as

the nonessential amino acids. They are, in fact, essential but people do not

have to get them from food we eat. There are 9 essential amino acids that are

obtained only from food, and not made in the body.

If the protein in a food supplies enough of the essential amino acids, it is

called a complete protein. If the protein of a food does not supply all the

essential amino acids, it is called an incomplete protein.

All meat and other animal products are sources of complete proteins. These

include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk

products.

Protein in foods such as grains, fruits, and vegetables are either low

incomplete protein or lack one of the essential amino acids. These food

sources are considered incomplete proteins. Plant proteins can be combined to

include all of the essential amino acids and form a complete protein.

Examples of combined, complete plant proteins are rice and beans, milk and

wheat cereal, and corn and beans.

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Functions:

Protein is the main component of muscles, organs, and glands. Every living

cell and all body fluids, except bile and urine, contain protein. The cells

of muscles, tendons, and ligaments are maintained with protein. Children and

adolescents require protein for growth and development.

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Recommendations:

The body does not make more protein than usual when dietary protein is

increased. The extra protein is broken down in the body and the amino acids

are used for energy or turned into fat. A nutritionally balanced diet

provides adequate protein. Even vegetarians are able to get enough protein if

they eat the proper combination of plant proteins.

The amount of protein eaten normally in the United States is more than is

recommended. Approximately 20% of the total daily calories should come from

protein. Two to three servings of protein-rich food will meet the daily......

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