REFERENCES
Alabama Cooperative Extension System, Alabama A&M and Auburn Universities
Crim, M.C., and Munro, H.N.; "Protein," Present
Knowledge in Nutrition; The Nutrition Foundation, New York; 1976.
Recommended Dietary Allowances, 9th Edition;
National Academy of Science, Washington,
D.C.; 1980.
Nutrition & Your Health, Dietary Guidelines for
Americans; USDA and USHEW; February 1980.
.......ALAllAMA ,....
COO PER ATIV e
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,6"9
ExtenSton
SYSTEM
Barbara Strnempler, Extension Nutritionist, Professor, Nutrition and
Food Science, Auburn University. Originally prepared by Yvonne
Jackson, former Nutrition Specialist.
For more information, call your county Extension office. Look in your
telephone directory under your county's name to find the number.
Issued in furtherance of Cooperative Extension work in agriculture and home economics, Acts of May 8 and June 30, 1914, and other related acts, in cooperation
with the U.S. Department of Agriculture, The Alabama Cooperative Extension
System (Alabama A&M University and Auburn University) offers educational pro- grams, materials, and equal opportunity employment to all people without regard to
race, color, nationaJ origin, religion, sex, age, veteran status, or disability.
UPS, 4M10, Reprinted Oct 2001, HE-434
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HE-434
The word, protein, comes from a Greek word
meaning first place. Protein has an important place
in our lives. There would be no life without it.
Protein is a part of every cell in your body.
During the growing years, you need plenty of
protein for your muscles to grow. After you stop
growing, you still need protein .for maintaining cells.
Our bodies continually build new cells to replace
those that are damaged when we cut or scratch
ourselves and those that normally wear out. Protein
is also needed to build essential body compounds
such as enzymes, hormones, and antibodies.
Protein can be used to supply energy. If your
body does not get enough kilocalories * from carbohydrates and fats, it will use protein for energy instead of for building and repairing body tissues.
After energy needs are met and building and repairing are taken care of, then any extra protein is
converted to body fat. Protein provides 4 kilocalories per gram.
Since all body cells require protein, it is obvious
that you need to get enough to stay healthy. A
number of people on very low kilocalorie and low
protein reducing diets have died.
The Recommended Dietary Allowance (RDA)
of protein for adults is 0.8 grams per kilogram of
body weight per day. For example, the protein
allowance for a 70-kg (154-pound) man is 56g and
for a 55-kg (121-pound) woman is 44g. This
amount will take care of your daily needs for repairing and building body protein. Babies, children,
pregnant women, and nursing mothers need more.
• Kilocalorie is the scientifically correct name for what we have commonly referred to as calorie
lt is the amount of heat required to raise the temperature of one kilogram of water one degree
centigrade
TABLE 1 - Recommended Dietary Allowance
of Protein for People of Average Weight
Based on Age
Infants
Children
Males
Females
Pregnant
Lactating
Age (years)
Protein (grams)
birth - 6 mo.
6 mo. - 1
1- 3
4 - 6
7 - 10
11 - 14
15 and over
11 - 14
15 and over
15 and over
15 and over
weight (kg) x 2.2
weight (kg) x 2.0
23
30
34
45
56
46
44
74
64
Chemically, protein is carbon, hydrogen,
oxygen, and nitrogen. Some contains minerals like
sulfur. Protein is broken down into simple compounds called amino acids before your body can use
it. These amino acids are then used as building
blocks for body protein .
There are at least 20 different amino acids.
When your body has enough nitrogen, you can
make all but eight or nine of them. These are called
the essential amino acids because you have to get
them from foods.
COMPLETE PROTEIN
Dietary protein that contains all of the essential
amino acids is called a complete or a high quality
protein. Meat, fish, poultry, eggs, and milk are concentrated sources of high quality protein. Two cups
of milk, three eggs, or a 3-ounce serving of meat,
fish, or poultry contain about 20g of protein. This is
almost half the Recommended Dietary Allowance
for a woman and a third for a man.
www.aces.edu
..
The protein quality of meat is the same
regardless of whether you eat a steak or stew meat .
The same is true for white and dark meat of poultry.
You can use less meat if you "stretch" it. This
means to combine it with other foods so it goes
further. Some examples are:
• Chili with beans
• Chicken and dumplings
• Chicken salad
• Beef stew
• Meatloaf
• Spaghetti and meat sauce
Milk, cheese, and eggs can be eaten by
themselves because they are good sources of complete protein. They can also be used with other
foods to make tasty dishes that go further such as:
• Macaroni and cheese
• Baked cheese grits
• Green bean and egg casserole
• Oatmeal and milk
• Dry cereal and milk
• Vegetable quiche
What About Fats & Cholesterol in Animal
Foods?
The Dietary Guidelines for Americans suggest
that too much fat, saturated fat, and cholesterol
should be avoided . This does not mean that meats
and eggs should be avoided . It does mean that you
should select lean meats , that you should cut excess
fat from meats, that you should bake or broil meats
rather than fry , and that you should eat eggs and
organ meats (such as liver) in moderation.
TABLE 2 - PROTEIN CONTENT OF SELECTED FOODS 1
INCOMPLETE PROTEIN
If there is not enough of one of the essential
amino acids or if one or more is not in a protein food
at all, the protein is called incomplete. Peas, beans ,
nuts, grain and cereal products contain incomplete
protein. Using these plant protein foods is a less expensive way of getting the protein you need than
serving animal foods . You can combine two incomplete protein foods to make a complete protein
dish . One must be a legume (dried peas or beans)
and one a grain, cereal , or nut. Combine one food
from list A with one from list B when using plant
protein.
Legumes + Grains/ Cereals/Nuts = Complete
Protein.
List A
List B
(Legumes)
(Grains ICereals IN uts)
Black-eyed peas
Pinto beans
Kidney beans
Lima beans
Split peas
Navy beans
Soybeans
Lentils
Other dried beans
and peas
Rice
Corn products
Wheat products
Barley
Rye products
Other cereal grains
Peanuts
Sunflower seeds
Sesame seeds
Complete Protein Dishes
Hopping John , (black-eyed peas and rice)
Succotash (lima beans and corn)
Kidney beans and rice
Pinto beans and cornbread
Lentil and barley soup
Boiled black-eyed peas and peanuts
Breads, cereals, and legumes are the major sources
of protein in a vegetarian diet.
Food
Amount
Kilocalories
Protein
g2
MEAT, POULTRY, FISH, AND BEANS GROUP
Bacon
2 slices
Beef
3 oz .
Chicken breast
3 oz .
Chicken drumstick
1.3 oz.
Liver , beef
3 oz .
Ham
3 oz .
Ocean perch
3 oz .
Tuna
3 oz .
Eggs
1 whole
Dry beans, cooked
1 cup
1/2 cup
Peanuts, shelled
Peanut butter
2 tbsp .
147
330
160
90
195
245
195
170
80
225
420
190
5
22
25
12
22
18
16
24
6
15
18
8
MILK AND CHEESE GROUP
Milk , whole
1 cup
Milk , skim
1 cup
Cheddar cheese
1 oz .
Cottage cheese
1 cup
Ice cream (10% fat)
1 cup
150
85
115
235
270
8
8
7
28
5
VEGETABLES AND FRUITS GROUP
1/2 cup
Lima beans
1
Green beans
/2 cup
1/2 cup
Broccoli
1/2 cup
Collards, spinach
1/2 cup
Corn , sweet
1
Peas
/2 cup
Potato
1 med .
Sweet potato
1 med .
1/ 2 cup
Blackberries
Orange
1
85
15
20
30
65
75
145
160
45
65
7
1
3
2
2
4
2
2
1
1
105
2
80- 140
4
50-70
60
100
90
75
2
2
3
2
2
BREADS AND CEREALS GROUP
1 (2")
Biscuit
Dry cereals (not enriched with protein) 1 oz .
Bread (rye , whole wheat,
white)
1 slice
1/ 2 cup
Cornmeal, cooked
1/2 cup
Noodles, egg
1/ 2 cup
Rice, white, cooked
1/2 cup
Spaghetti, cooked
FATS AND SWEETS GROUP
Margarine
1 tbsp .
Corn oil
1 tbsp.
Vanilla wafers
5
Milk, chocolate
1 oz .
100
120
95
145
trace
0
1
2
'From Agriculture Handbook No. 456, USDA.
' Grams.
2
3