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Protein is an important addition to your diet
STILLWATER, Okla. – Did you know every cell in the human body contains protein?
Janice Hermann, Oklahoma State University Cooperative Extension nutrition specialist, said proteins have many functions in the body including building and repairing body cells. It is important for growth and development during childhood, adolescence and pregnancy.
Protein is needed to build enzymes, antibodies and some hormones. Proteins are also needed for blood clotting, wound healing and water balance.
“Proteins are long chains of amino acids,” Hermann said. “There are 20 amino acids and the body cannot make nine of these amino acids. These amino acids are referred to as essential amino acids.”
Hermann said essential amino acids must come from the diet. Proteins come from both animal and plant foods. Animal proteins have all the essential amino acids and most plant proteins are low in one or more essential amino acids.
“All essential amino acids can come from plant foods when you combine a plant protein low in an amino acid with one high in that amino acid,” she said. “These are called complementary proteins.”
Complementary proteins can be eaten together or within the same day.
Hermann said examples of complementary proteins include combining beans with wheat or rice such as beans and rice or peanut butter and bread, or corn with beans such as cornbread and beans. Another way is to combine a plant protein with a small amount of animal protein such as macaroni and cheese.
The amount of protein recommended by the MyPyramid varies based on gender, age and activity level. However, for a common 2,000 calorie diet, the MyPyramid recommends 5.5 ounces from the meat and beans group each day. In general 1 ounce from the meat and beans group is 1 ounce of meat, poultry or fish; ¼ cup cooked dry beans; 1 egg; 1 tablespoon of peanut butter; or ½ ounce of nuts or seeds.
“A nutritionally balanced diet provides adequate protein,” Hermann said. “Protein supplements are not needed by healthy people eating a well-balance diet.”
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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
Katie L.
Reim
Communications Specialist
Agricultural Communications
Services
140 Agriculture North
Oklahoma State University
Stillwater, OK 74078
405-744-6792 (Phone)
405-744-5739 (Fax
katie.reim@okstate.edu
