9781422269923

Benefits of a Plant-Based Diet Eating Healthier as a Family Eating Whole Foods, Minimally Processed Foods for Peak Fitness Fruits and Vegetables for Health

How to Eat a Balanced Diet Eating in Moderation and Intermittent Fasting Lean Protein for Health Nuts and Seeds for Health What’s in a Label?

Lean Protein for Health

By Laura D. Radley

MASON CREST M i a m i

Mason Crest PO Box 221876, Hollywood, FL 33022 (866) MCP-BOOK (toll-free) • www.masoncrest.com

Copyright © 2024 by Mason Crest, an imprint of National Highlights, Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, taping, or any information storage and retrieval system, without permission in writing from the publisher. Printed in the United States of America First printing 9 8 7 6 5 4 3 2 1 Series hardcover ISBN: 978-1-4222-4823-2

Hardcover ISBN: 978-1-4222-4831-7 Series ebook ISBN: 978-1-4222-6984-8 ebook ISBN: 978-1-4222-6992-3 Cataloging-in-Publication Data on file with the Library of Congress Developed and Produced by Print Matters Productions, Inc Cover and Interior Design by Torque Advertising+Design

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KEY ICONS TO LOOK FOR: Words to Understand: These words with their easy-to-understand definitions will increase readers’ understanding of the text while building vocabulary skills. Sidebars: This boxed material within the main text allows readers to build knowledge, gain insights, explore possibilities, and broaden their perspectives by weaving together additional information to provide realistic and holistic perspectives. Educational Videos: Readers can view videos by scanning our QR codes, providing them with additional educational content to supplement the text. Text-Dependent Questions: These questions send readers back to the text for more careful attention to the evidence presented there. Research Projects: Readers are pointed toward areas of further inquiry connected to each chapter. Suggestions are provided for projects that encourage deeper research and analysis. Series Glossary of Key Terms: This back-of-the-book glossary contains terminology used throughout this series. Words found here increase readers’ ability to read and comprehend higher-level books and articles in this field. Chapter 1: Getting to Know Proteins and Protein-Rich Foods.....................................................7 Chapter 2: Legumes and Soy........................................23 Chapter 3: Eggs and Foods in the Dairy Group...............39 Chapter 4: Lean White Meat.........................................55 Chapter 5: Lean Red Meat............................................71 Series Glossary of Key Terms........................................88 Further Reading & Internet Resources..........................92 Index.......................................................................... 94 Author’s Biography & Credits.......................................96

WORDS TO UNDERSTAND

Amino Acids: Molecules that serve as “building blocks” for proteins. DNA: Deoxyribonucleic acid (DNA) is a long, double-stranded molecule that controls cellular expression, passes on genetic traits to one’s children, and replicates itself when cells divide to ensure that each cell has the same genetic information. Gastrointestinal: Referring to the stomach and intestines. RNA: Ribonucleic acid (RNA), individual strands in human DNA that send messages to cells as they split to ensure that split cells are identical to each other.

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Chapter

Protein is vital to human health and survival. It’s relatively abundant; in fact, foods in all four food groups have at least some protein content. Even so, some foods have more than others; what’s more, some protein-rich foods are better for your overall health and well-being than others. Protein: What It Is and Where It’s Found Protein consists of chains of one or more amino acids joined together by chemical bonds called peptide bonds . When you eat foods that contain protein, the digestive system breaks down the peptide bonds, so the body can absorb the individual amino acids. Most fruits and vegetables have small quantities of protein. However, most of the protein people need comes from protein-rich foods, such as meat, milk, dairy products, legumes, and nuts. Getting to Know Proteins and Protein-Rich Foods

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Why Your Body Needs Protein There are 20 amino acids that humans need for survival and growth. Eleven of these can be synthesized by the human body and are often referred to as nonessential amino acids . The other nine can only be synthesized in small quantities or not at all; these are referred to as essential amino acids . The only way to get the essential amino acids your body needs is to eat foods that contain one or more of them.

The only way to get the essential amino acids your body needs is to eat foods that contain one or more of them.

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Q: Which amino acids cannot be synthesized by the human body?

A: The nine amino acids that cannot be synthesized by the human body are histidine, isoleucine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine. However, some health experts believe that the body may not make enough of the other eleven nonessential amino acids for optimal health and growth.

The body burns more than 250 grams of protein every single day. This protein needs to be replaced, and amino acids are the building blocks used to build protein in the human body. Furthermore, the body also uses protein to build DNA and RNA , carry oxygen throughout the body, and supply some of the energy needed for daily activities. Protein also plays an active role in keeping you healthy by keeping cells healthy and helping your immune system fight off infections. Protein also plays an important role in mental health and well-being. Your body uses neurotransmitters, which are made from amino acids, to send messages to and from cells. Neurotransmitters control not only vital functions, such as heart rate, but also moods, by transmitting “feel-good” hormones such as serotonin (which is predominately made in the gut) and dopamine (which is produced in certain areas of the brain) to the parts of the brain that need them in order to work properly. If you don’t get enough protein in your diet, your brain will be unable to function optimally, and that can lead to problems such as depression and/or overt aggressiveness.

Chapter 1: Getting to Know Proteins and Protein-Rich Foods

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Explore the role of protein in the diet.

Neurotransmitters control moods by transmitting “feel-good” hormones such as serotonin.

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Lean Protein for Health

How Much Protein Do You Need? Generally speaking, children under the age of 4 need 13 grams of protein per day, while children ages 4 through 8 should eat 19 grams of protein per day. Children ages 9 through 13 should eat about 34 grams of protein per day. Women and girls age 14 and over should eat 46 grams of protein per day, boys ages 14 through 18 should eat 52 grams of protein per day, and men ages 19 and over should eat 56 grams of protein per day. The exact amount of protein each person needs per day can vary, depending on factors other than age and gender. Weight is one factor, as health experts state that the average person should eat about .8 grams of protein per kilo (about 2.2 pounds) of body weight per day. Lifestyle is yet another factor, as athletes and those who get a lot of vigorous exercise every day should eat between 1.1 and 1.5 grams of protein per kilo of body weight per day. Those who are starting to lose muscle mass due to aging will need to eat between 1 and 1.2 grams of protein per kilo of body weight per day. When it comes to eating protein, you can get too much of a good thing. Eating more protein than your body needs can cause you to become overweight, because the body stores the extra protein you don’t need as fat. It also can cause health problems if your excess protein consumption causes you to not eat enough foods with other important nutrients, such as vitamins and minerals.

The Difference between Lean and Fatty Proteins

Protein is good for your body, no matter what type of food it is found in. Unfortunately, many foods that are rich in protein also have a lot of fat, which is one nutrient that most people need to cut back on. A whopping 1.9 billion adults the world over are

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Eating more protein than your body needs can cause you to become overweight.

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Lean Protein for Health

overweight, and more than 650 million of them are obese. More than 340 million children and teenagers between the ages of 5 and 19 are either overweight or obese. Excess weight can cause multiple health problems, including breathing trouble, diabetes, osteoarthritis, an increased risk of heart disease and stroke, and an increased risk of colon, gallbladder, kidney, liver, ovarian, prostate, and breast cancers. Given these facts, it’s not surprising that many health experts recommend that people switch from fattening proteins to lean ones that will meet the body’s nutritional requirements without packing on extra pounds. What is the difference between lean and fatty protein? The United States Department of Agriculture (USDA) states that a lean protein is any protein that has less than 10 grams of fat in a 3.5-ounce serving. Legumes (except for peanuts) are good lean protein options, but they aren’t by any means your only choice. Certain cuts of red meats (e.g., beef and pork) can also be lean. Chicken and turkey breast and many types of seafood are also lean protein choices. Low-fat cow’s milk and yogurt are also good sources of lean protein, as are cottage cheese and ricotta cheese. Some of the above-mentioned proteins are extra-lean proteins, meaning they have less than 5 grams of fat per serving. Most types of white fish are extra-lean proteins, as are nonfat and low-fat cottage cheese, fat-free cheeses, turkey breast, chicken breast, egg whites, and cooked beans such as chickpeas, lentils, kidney beans, and black beans. Healthy versus Unhealthy Proteins There is a common misconception that fat is unconditionally bad for the human body and that foods containing it should be significantly minimized in one’s diet. To this end, it can be tempting to view fatty meats as unhealthy and lean meats as healthy. However, there is more to identifying healthy proteins than assessing the fat content.

Chapter 1: Getting to Know Proteins and Protein-Rich Foods

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Chicken and turkey breast, many types of fish, and seafood are some lean protein choices.

The Truth about Fat

You need to eat about 78 grams of fat per day to keep your body working as it should. However, the key is to ensure that these fats are healthy fats, such as polyunsaturated and monounsaturated fats, rather than saturated fats. Saturated fats cause health problems, such as blocked arteries and an increased risk of heart disease, while healthy fats perform important tasks such as building cell membranes, covering nerves, and helping your blood clot properly.

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Lean Protein for Health

Many processed meats, including popular options such as pepperoni, deli meat, hot dogs, and sausages, contain nitrates and food coloring to enhance their appearance and flavor. Processed cheese also contains food coloring as well as other preservatives, such as carrageenan and inulin. Unfortunately, these chemical additions can cause a range of health problems. Nitrates prevent proper oxygen circulation in the body and can increase the risk of certain types of cancer. Some studies have suggested that food coloring can increase the symptoms of ADHD in some cases, and even cause ADHD-like symptoms in children who do not have this condition. Carrageenan can cause ulcers and problems in your gastrointestinal system, while inulin can cause gas, bloating, and diarrhea. Sodium is another unhealthy ingredient found in many types of meat and cheese. Your body needs a small amount of this mineral, but it’s easy to eat too much, and doing so can cause health problems such as high blood pressure, heart disease, and an increased risk of stroke. In addition to avoiding processed meat and cheese, you’ll want to watch out for blue cheese (which contains 326 mg of sodium per serving) and feta cheese (with about 323 mg of sodium per serving). Even certain types of seafood can have a surprisingly high sodium content and should thus be eaten in moderation. Lobster, for example, has 17 grams of protein per serving and almost no fat, but it also contains 320 grams of sodium per serving. Other kinds of seafood with more than 300 milligrams of sodium per serving include blue crabs, oysters, and scallops. Protein Supplements There are many reasons why people use protein supplements, such as protein powders and drinks. Some people use them as a meal replacement to try to lose weight. Others take them because they want to ensure that they are getting enough

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Many processed meats, including popular options such as pepperoni, deli meat, hot dogs, and sausages, contain nitrates and food coloring to enhance their appearance and flavor.

protein in their diet on a daily basis. Still others use them to build muscle. There are times when using a protein supplement is a good idea. People who have just recovered from surgery need extra protein but may be unable to eat a regular diet to meet their nutritional needs; in such instances, protein drinks can make up for the inability to eat a nutritious diet. Some senior citizens may have a hard time maintaining a balanced diet and thus turn to protein drinks to get needed nutrition. However, experts agree that most people don’t need protein supplements in order to get enough protein in their diet. Just 3

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