Sources of Protein

Meat, fish, poultry, eggs, milk and milk products are high quality protein sources.
These are examples of complete proteins: sources that contain all of the essential amino acids, which are the basic building blocks of protein needed to promote growth.
Whole grain cereals and grains (wheat, rice, corn, oats, barley, and millet) vegetables, nuts, and legumes (dried peas and beans) are plant protein sources.
These are examples of incomplete protein: sources that contain only some of the essential amino acids and must be combined with other food sources to obtain the missing essential amino acids. This is known as protein complementation, such as having beans and rice, peanut butter on bread, tofu with stir-fried vegetables over rice. With the exception of soy protein, the protein in plant foods is incomplete; therefore, it needs to be combined with other sources.

Protein & Healthy Eating

University of Massachusetts Food Services

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Osteoporosis
Osteoporosis is a disease of the skeleton in which the amount of calcium present in the bones is slowly depleted until eventually the bones become brittle, prone to fracture and develop pores. In other words, the bone loses density.
To obtain your peak bone density one will need to reach the daily recommended amount of calcium every year prior to and after thirty years of age. Refer to chart on back for examples of good sources of calcium.

"Proteins are a major component of all plant and animal tissues, second only to water. "
And they are important because…
"Our bodies constantly assemble, break down and use proteins, so we count on our diet to provide enough protein each day to replace what is being used. "

Protein and Healthy Eating

ood Services
Worcester Dining Commons, 3rd floor
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003

Food
Grams of Protein
Breakfast
1 glass of OJ
1 egg
1 slice of toast
6 ounces of milk
0
7
3
6
Lunch
2 ounces tuna salad OR
6 ounces (1 cup) pinto beans
2 slices of bread
salad
1 glass of soda
1 apple
14
6
2
0
0
Dinner
3 ounces roast beef OR
1/2 cup regular firm tofu
1/2 cup mashed potatoes
1/2 cup butternut squash
6 ounces of milk
1 pear
21
3
2
6
0
Total grams of protein for the day
70

Recommended Daily Intake of Protein

What Are Proteins?

Food
Chocolate (1 oz.)
Baker's chocolate (1 oz.)
Weight control aids
Pain relief tablets
Cold/allergy remedies

Functions of Protein

Meeting protein needs is not a major nutritional concern in the US. According to a survey done by the US Department of Agriculture, the average American consumes 75 grams of protein daily, which means that protein intake meets or exceeds the protein recommendation for every age and gender group.
If you are a vegetarian, meeting protein needs may be more of an obstacle. Since many of the protein sources are animal based, a vegetarian* diet needs to be planned carefully to ensure protein needs are met. Non-animal sources of protein include a variety of grain products, starchy vegetables, legumes, vegetables, and nuts and seeds.
Eating a balanced, wholesome diet, a variety of foods from the five food groups, and getting plenty of exercise will help you build strength, improve athletic performance, and maintain health.

How Much Protein Do You Need?

Dianne Z. Sutherland, RD, LDN
Food Services
Worcester Dining Commons, 3rd floor
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003

Helps build and maintain body tissue
Regulates water and acid-base balance
Is involved in blood clotting and vision
Carries nutrients in and out of cells in the body
Is needed for the formation of antibodies (which help the body fight against disease and infection)
Makes up DNA, enzymes, and hormones

Protein intake should total 12-15% of total daily calories or .4 or .5 grams of protein per pound of body weight. So for a 145 pound person, the protein intake is 53 grams. Protein needs do not change with activity levels. Protein intake needs to increase for tissue repair from burns or other accidents and during periods of rapid growth such as pregnancy, infancy, or adolescence.

Vegetarians/Vegans and Protein Needs

Phone: (413)-545-2472
Fax: (413)-545-9673
Email: dietitian@mail.aux.umass.edu

Is Protein Supplementation Necessary?

Since Americans consume almost twice as much protein as they need, in most cases protein supplementation is not necessary. Excess protein above and beyond what you can get from food can be potentially harmful to your health.
Excess protein may
increase risk for osteoporosis, heart disease, and cancer.

www.aux.umass.edu/diningservices

*For counseling on vegetarianism, call 577-5312 to make an appointment with the Dietitian at
University Health Services.

For additional information contact