Dairy
Name 3 dairy foods that are high in protein
Greek yogurt, cottage cheese and cheese
BONUS: Parmesan cheese has the highest amount of protein per oz with hard parmesan having 10.22 grams per ounce
What are amino acids?
Amino acids are the building blocks for protein.
What is lactose?
A sugar found in milk and dairy products
How many grams of protein can your body absorb in one sitting? ( a sitting is a course of 1.5-2 hours)
20 to 25 grams
Example: two medium size eggs = 14 grams of protein. If you make an omelet with an ounce of parmesan cheese you are at 24 grams of protein!
What kind of fats are found in dairy?
Saturated fats: These types of fats can raise your LDL cholesterol which can increase the risk for heart disease
Monounsaturated: considered a healthy fat that can help to reduce your LDL cholesterol. These fats are needed for the body to absorb and are found in things like olive oil as well.
polyunsaturated fatty acids: These are also healthy fats that contain omega-3 fatty acids, omega-6 fatty acids and are essential for brain function and muscle strength.
How does our body break down and use protein?
WE break down the protein into individual units and our body decides how we use it to:
- help breakdown food
- grow and repair body tissues and make hormones
- maintain healthy skin, hair, nails and build muscle
- boost the immune system and sustain a normal digestive system (which is a huge muscle)
BONUS: The body can’t store proteins, once needs are met any extra protein is used for energy or stored as fat.
What vitamins and minerals are found in milk that are important for bone health?
Calcium, Phosphorus, Vitamin D and Protein
How does protein stimulate muscle growth?
Protein provides the body with amino acids, which helps repair muscles causing them to grow stronger.
BONUS: If we don't have enough protein in our body the body will use the muscles for energy.
Why is it better for your body to drink low fat or whole milk compared to non fat milk?
because the fats help your body absorb the vitamin D, which helps you absorb the calcium.
BONUS: Organic grassfed whole milk has a healthier mix of fats and minerals, such as higher levels of CLA and omega-3 fatty acids. Organic grass-fed dairy is also better for the environment because this type of agriculture does not use toxic chemicals or synthetic fertilizers.
What is a complete protein? Give examples of foods that are considered a complete protein.
A food that contains all 9 essential amino acids that the human body needs.
Examples include meat, poultry, fish, eggs and dairy.
soy protein also contains all 9 essential amino acids that the human body needs with adequate amounts.
BONUS: quinoa and buckwheat are not complete proteins they are plant-based proteins that don't contain all 9-branch chain amino acids.