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| What is Protein?
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
Protein is found in the following foods:
meats, poultry, and fish
legumes (dry beans and peas)
tofu
eggs
nuts and seeds
milk and milk products
grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
As we mentioned, most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein.
What are the types of protein?
Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.
In the diet, protein sources are labeled according to how many of the essential amino acids they provide:
A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.
An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.
For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.
How much protein do I need?
Maybe you've wondered how much protein you need each day. In general, it's recommended that 10-35% of your daily calories come from protein.
Here are examples of amounts of protein in food:
1 cup of milk has 8 grams of protein
A 3-ounce piece of meat has about 21 grams of protein
1 cup of dry beans has about 16 grams of protein
An 8-ounce container of yogurt has about 11 grams of protein
Added together, just these four sources would meet the protein needs of an adult male (56 grams). This doesn't count all the other foods that add smaller amounts of protein to his diet.
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| Question 1 | |
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| What are proteins made up of? | |
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| A. | Acetic acid | B. | Ammonia | |
| C. | Citric acid | D. | Amino acids | |
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| Question 2 | |
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| Which of the following is NOT a source of high quality proteins? | |
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| A. | fish | B. | poultry | |
| C. | rice | D. | milk | |
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| Question 3 | |
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| How many different amino acids join together to make all types of protein? | |
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| A. | 20 | B. | 100 | |
| C. | 2 | D. | 2,000 | |
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| Question 4 | |
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| The amino acids which can't be made by our bodies are called _____________________. | |
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| A. | important amino acids | B. | central amino acids | |
| C. | essential amino acids | D. | supplementary amino acids | |
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| Question 5 | |
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| Which source is called a complete protein source? | |
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| A. | one that provides some of the essential amino acids | B. | one that is low in one or more of the essential amino acids | |
| C. | one that provides none of the essential amino acids | D. | one that provides all of the essential amino acids | |
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| Question 6 | |
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| Which is a complete protein source? | |
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| A. | nuts and seeds | B. | meat and cheese | |
| C. | vegetables and fruits | D. | dry beans and rice | |
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| Question 7 | |
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| How much of our daily calories should come from protein? | |
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| A. | 10-15% | B. | 35-50% | |
| C. | 10-35% | D. | 75% | |
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| Question 8 | |
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| How much protein does one cup of dry beans have? | |
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| A. | about 16 kilograms | B. | about 16 grams | |
| C. | about 8 grams | D. | about 21 grams | |
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| Question 9 | |
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| How much protein does a 6-ounce piece of meat have? | |
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| A. | about 42 grams | B. | about 21 grams | |
| C. | about 16 grams | D. | about 8 grams | |
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| Question 10 | |
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| How much protein does an adult male need to intake daily? | |
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| A. | 100 grams | B. | 56 grams | |
| C. | 5.6 grams | D. | 25 grams | |
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