Protein Foods Objectives Participant will be able to: 1. Name four foods in the Protein Foods Group. 2. Name three main nutrients found in foods in the Protein Foods Group. 3. Name two complete proteins. 4. Name two incomplete proteins. 5. Identify the recommended number of ounce equivalents according to MyPlate. 6. Identify an ounce equivalent for three meat and bean foods. 7. Identify four ways to go lean with protein. 8. Identify proper ways to defrost and/or handle meat products to keep them safe. 9. Name three ways to include protein in the daily diet. 10. Optional: Discuss the use of supplemental protein products and the supposed need for increased protein in athletes (included in this lesson). Required Materials: Ingredients for any recipe you choose to demonstrate. Plates, napkins, and utensils for serving sample recipes. Lesson handouts enough for all participants. Required paperwork for program enough for all participants. Optional Supplemental Materials: Full-sized pictures of meat and bean foods (can be accessed at www.myplate.gov). Rubber foods as provided to county offices by state office. Turkey Talk booklet. Preparation Required: Review and become comfortable with the lesson and handout. Choose a demonstration recipe from the handout and make notes to yourself about when you should begin preparing it during the lesson. Gather the food and equipment to make the food demonstration recipe. 1
Teaching tips and ideas: Ask questions! Remember that not everyone hears the question the first time or hears the answers. Ask the question twice. It may be appropriate to repeat things that are said. Some questions may need to be rephrased so that your particular audience will understand what you are asking. Give time for participants to think after you have asked the question. Just because they don t answer immediately after you have asked the question doesn t mean that they don t know they may just need time. This entire lesson does not need to be taught to every audience. You may go through the lesson plan and select portions that are the most appropriate or interesting for your audience. 2
LESSON PLAN Introduction Time: 3 minutes Welcome everyone to the class and thank them for taking time to participate. Take a moment to introduce yourself and the program. Ask the class: What do you think of when someone says the word protein? Answers may include: o Hamburger o Protein shakes o Steak o Beans o Fish o Nuts o Athletes o Muscles During this lesson we will discuss the Protein Foods section of MyPlate, including food sources of protein. We will also address a couple of common issues and questions people usually have about protein. Objective 1: Name four foods in the Protein Foods Group Time: 5 minutes Explain that when most people think of protein, they think of animal sources of protein in the form of meat including pork, chicken, hamburger, steak, fish and eggs. However, many people forget about plant sources of protein. Ask the class: How many plant sources of protein (general categories) can you name? o Beans: All types of beans (dried, canned, frozen) contain protein. They are a cheap way to get protein into your diet. They also last for a long time in their dried form and can be included as part of an effective food storage program. o Nuts: Peanuts, cashews, etc. o Dried peas and lentils: The interesting thing about dried peas and lentils and dried beans is that you will find them in two groups of MyPlate, both the Protein Foods Group and the Vegetable Group. o Vegetables: Ask the class: Which has more protein - 100 calories of steak or 100 calories of broccoli? The surprising answer is broccoli! 100 calories of steak has 6 grams of protein while 100 calories of broccoli has 11 grams of protein. Calorie for calorie many veggies have more protein than animal protein. o Grains: Whole grains contain protein. o Dairy: Milk and dairy products contain ample amounts of protein. o Fruit: Fruit has less protein than other plant foods but the fact is, nearly all foods contain protein! This lesson will focus on those foods found in the Protein Foods Group of MyPlate. Objective 2: Participants will name three main nutrients found in foods in the Protein Foods Group. Time: 5-10 minutes Ask the class: Do you know which foods MyPlate puts in the Protein Foods Group? o All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. The reason these foods are in this group is because they have some of the same nutrients in common. 3
o Protein: It wasn t too hard to guess that the Protein Foods Group is a great source of protein. Protein is needed for the growth and repair of tissue in the body. o Iron: The Protein Foods Group is a good source of the nutrient iron. Iron functions to carry oxygen throughout the body as part of your red blood cells. Not getting enough iron may be the most common nutritional deficiency in the US. Ask the class: What are some symptoms of iron deficiency, or not getting enough iron in your diet? o Fatigue (being exhausted or tired). o Inability to concentrate. o Disturbed sleep. o Impaired immune response (can t fight off sickness as well). o Fiber: Ask the class: True or false? Fiber is found in the Protein Foods Group. True. Although you won t find any fiber in animal protein like meat and eggs, fiber is found in plant protein like beans, lentils, and nuts. Fiber is not digested but collects moisture as it moves through the digestive tract. Getting enough fiber makes it easier to avoid constipation. Objective 3: Name two complete proteins. Objective 4: Name two incomplete proteins. Time: 5 minutes There are two main categories of protein: complete and incomplete. Ask the class: Does anyone know what it means to be a complete or incomplete protein? What is the difference? o Complete: Animal sources of protein. These proteins contain all of the protein building blocks called amino acids that your body needs to grow and maintain tissue. o Incomplete: Plant sources of protein. These proteins are missing one or more amino acids; not all of the building blocks are there. Just because a source of protein is considered incomplete, it doesn t mean that it should be excluded from the diet. If you team up two incomplete protein sources, they make a complete protein. For example: Pairing rice and beans makes a complete protein source. You could even pair an incomplete protein with a little complete protein to provide your body what it needs. FYI you don t have to eat the two incomplete proteins at the same time for them to work in the body. If you eat rice for breakfast and beans for lunch it all works out in the body. o Ask the class: Now that you can distinguish between a complete and incomplete protein source, name a source of protein and then tell the class if it is complete or incomplete. Any animal source of protein that is mentioned is complete; any plant source is incomplete. Objective 5: Identify the recommended number of ounce equivalents according to MyPlate. Objective 6: Identify an ounce equivalent for three protein foods. Time: 5 minutes The amount of protein a person needs depends on his or her individual body. MyPlate offers recommendations for individuals based on what is called ounce equivalents. Generally speaking, an ounce of animal protein counts as a one-ounce equivalent of protein. For example, one ounce of chicken or beef is a one-ounce equivalent. Eggs and peanut butter 4
are good sources of protein. One tablespoon of peanut butter is a one-ounce equivalent; one medium egg is a one-ounce equivalent; one ounce of cheese (the size of 2 dice) is a oneounce equivalent; ¼ cup cooked dried beans is a one-ounce equivalent. The average adult needs between 5 to 6 ounces from the Protein Foods Group daily. Ask the class: What are some menu ideas for breakfast, lunch, and dinner that would meet your recommendations of protein through out the day? o Offer this example to get them started: Breakfast: Two scrabbled eggs (2 ounce equivalent). Lunch: ½ peanut butter sandwich using 1 T peanut butter (1 ounce equivalent). Dinner: Fajitas with a quarter of a small chicken breast about the size of ½ of a deck of cards and ¼ cup of beans (2.5 ounce equivalent). Notice that it doesn t take much food to get the recommended amount of protein each day. In fact, most Americans get way more protein than we actually need. Objective 7: Identify four ways to go lean with protein. Time: 5-10 minutes All of the food groups in MyPlate have a slogan or saying that goes with them. Grains is Make at least half your grains whole and fruits is Focus on fruit. Ask the class: What is the slogan for the Protein Foods Group? o Go lean with protein. Ask the class: What is meant by Go lean with protein? o Many of the foods in the Protein Foods Group have a lot of fat. The emphasis here is to choose items in the Protein Foods Group that have less fat. Ask the class: What are some ways that you can decrease the fat you get from the Protein Foods Group? o Select cuts of meat that are lower in fat. Many meats are labeled with the percentage of fat that they contain. Ground beef is labeled with two numbers. The first number is the percentage of lean meat and the second number is the percentage of fat (example 85/15). Ideally, you would like the second number to be as low as possible. However, many times those with less fat are more expensive; it is fine to purchase ground beef that is higher in fat but the fat should be drained after cooking. o Trim fat from meat and remove skin from poultry before cooking. o Drain fat from cooked ground meat and rinse in hot water, especially if you bought a higher fat meat. o Reduce the amount of meat you use in recipes. For example, if the recipe calls for a pound of hamburger, just use ½ pound instead. o Eat fish several times a week. Even though fish contains fat as well, they are a source of healthier fats. o Grill, boil, poach, or roast as cooking methods instead of frying or using methods where extra oil is needed. o Choose lean turkey or roast beef instead of other fatty luncheon meats. o Go meatless and eat dried beans, peas, lentils, and tofu frequently. Not only are you getting the protein you need, but you are also getting lots of fiber and phytochemicals not found in animal products. Ask the class: Have you heard of the Meatless Monday campaign? o Going meatless at least once a week is a great way to go lean with protein. It s also an economical way to stretch your food dollar. 5
Objective 8: Identify proper ways to defrost and/or handle meat products to keep them safe. Time: 3-5 minutes The foods in the Protein Foods Group can be some of the most dangerous in terms of foodborne illness if they are not handled properly. Bacteria like to use protein to grow, and the foods in the Protein Foods Group are high in protein. The USDA recommends that everyone follow four basic steps in handling these high-protein foods: o Clean hands and surfaces often. o Separate raw, cooked, and ready-to-eat foods. o Cook foods to a safe temperature. o Chill foods promptly and thaw properly. Ask the class: What is the best way to thaw meat? o Put the frozen item in the refrigerator on the lowest shelf and away from other foods. When thawing food in the refrigerator, it is best to allow at least 24 hours to thaw thoroughly. o Microwave or place in cool water and cook immediately after. o The longer meat is in a warm environment (i.e., no longer in the fridge or freezer), the better the growing environment is for bacteria. Objective 9: Name three ways to include protein in the daily diet. Time: 5 minutes Ask the class: What are some easy ways to get lean protein throughout the day? o Breakfast: Make an egg white omelet or sprinkle walnuts on your oatmeal. o Lunch: Make a sandwich with a protein source such as egg or tuna salad, peanut butter, or sliced lean meat. Add eggs, tuna, nuts, or lean meat to a salad. o Dinner: o Snacks: Serve a variety of bean dishes like chili, bean salads, refried beans, or red beans and rice. Choose nuts, peanut butter, jerky, or a hard-cooked egg. Nuts are high in calories so eat them sparingly. Optional Objective 10: Discuss the use of supplemental protein products and the supposed need for increased protein in athletes. Time: 5 minutes *The information in this section comes from the textbook Sports Nutrition: A Guide for the Professional Working with Active People by Christine A. Rosenbloom, 3 rd edition. Ask the class: Who has heard of the need to use protein powders, shakes, and bars if you are an athlete, especially if you are trying to build muscle? Many different factors influence the amount of protein needed by an athlete. These factors include: o Body composition: The amount of protein recommended for a person is based on body weight. Research suggests that protein in excess of recommendations should be allowed for muscle growth, but just consuming more protein will not increase muscle 6
mass. Excess dietary protein will be stored as fat without the stimulus of strength training. o Activity level: Untrained athletes, or individuals going from no activity to moderate or high levels of physical activity, have a period of higher protein needs. The initiation of endurance training also increases protein needs for a time. o Energy and carbohydrate adequacy: When adequate energy is present (when you eat enough calories from nutritious foods), protein needs does not increase. o Intensity: Athletes who regularly engage in vigorous physical activity need slightly more protein than the recommendation. There are risks of excessive protein consumption, including an imbalanced diet that occurs when protein is too large a part of the diet. If extra protein is needed, it can be easily obtained from the diet. When activity increases, physical hunger increases. When you eat more calories, you automatically get more protein. However, protein supplements may be needed for individuals who: o Have very high caloric needs. o Lack the time to prepare and/or eat meals. o Need the convenience of a supplement. o Have diseases and disabilities that make eating or chewing difficult to impossible. Many protein supplements are expensive and it does not make a lot of sense to purchase them when you are living on a tight budget. Bottom line: Even Olympic athletes who eat a well balanced diet of nutritious foods get enough protein in their diet without the need for expensive supplements. Conclusion: Time: 3 minutes Foods in the Protein Foods Group are an important part of MyPlate and a healthy diet. They provide the body with needed protein. It s best to go lean with protein by choosing lean cuts of meats, choosing healthy cooking methods, and choosing meatless meals often by using dried beans, peas, and lentils. Ask the class: What is something you learned today that you didn t know before that you will incorporate into your life? Ask the class: How can your family help with some of the changes that you would like to incorporate? This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 7
Meat and Beans Group Ounce Equivalents Chicken: small breast half, cooked Pork chop: 4 oz. cooked wt. Ham: 6 thin slices Counts as 3-ounce equivalents Counts as 4-ounce equivalents Counts as 2-ounce equivalents Beef steak: 5 oz. cooked wt. Salmon steak: 8 oz. cooked wt Shrimp: 7 medium, 2 oz. cooked wt. Counts as 5-ounce equivalents Counts as 8-ounce equivalents Counts as 2-ounce equivalents Almonds: 25 almonds Walnuts: 9 walnuts Cashews: 13 cashews Counts as 2-ounce eq. Counts as 2-ounce eq. Counts as 2-ounce eq. Cooked kidney beans, ½ cup Cooked pinto beans, ½ cup Cooked black beans, ½ cup Counts as 2-ounce equivalents Counts as 2-ounce equivalents Counts as 2-ounce equivalents 8
Protein Foods Go Lean with Protein Protein foods include: meat, poultry, fish, eggs, lentils, dried beans, peas, and nuts. These foods provide plenty of protein, iron, zinc, and B-vitamins. Complete vs. Incomplete Proteins Complete animal proteins; contain all essential amino acids (building blocks) used by body. Incomplete plant proteins; most are missing one or more essential amino acids. Eating a variety of plant proteins will ensure you get all the amino acids your body needs. Protein and Food Safety Clean hands and surfaces often. Separate raw, cooked, and ready-to-eat foods from each other. Cook foods to a safe temperature. Chill foods promptly and thaw properly. How much protein do I need? Probably not as much as you think! Is your plate mostly meat? Although we need some protein each day, we don t need much. Plan your plate so that only ¼ is a protein food. Most people only need 5 or 6 ounce-equivalents per day. Equiva-what? Ounce equivalents include: 3 ounce-equivalents of meat, fish, poultry is about the size of a deck of cards. 2 ounce-equivalents of ham or lunch meat is about 6 thin slices. 2 ounce-equivalents of cooked black or pinto beans is ½ cup. 2 ounce-equivalents of egg is 2 eggs. 2 ounce-equivalents of walnuts is 9 walnuts. Don t forget all wholesome foods contain some protein. It is next to impossible not to get enough! Meatless Meals When you plan your next menu, plan on one or two meals that don t contain meat. Replacing meat with beans or legumes will give you less saturated fat and cholesterol, and more fiber and antioxidants. It will save you lots of money, too! This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 9
Protein Rich Foods cabbage patch stew ½ pound lean ground beef or turkey (optional) l large onion, chopped 1 cup celery, chopped 2 cups shredded cabbage 1 tablespoon Worcestershire sauce 2 teaspoons chili powder 1 teaspoon garlic powder ¼ teaspoon cumin 2 cups water 1 tablespoon sugar 2 (15 oz.) cans kidney or pinto beans 1 (15 oz.) can diced tomatoes 1 (15 oz.) can Mexican style stewed tomatoes* Brown meat and drain fat; add onion, celery, and cabbage. Cook until vegetables are clear or wilted. Add remaining ingredients. Simmer ½ hour. Yield: 8 servings *2 cans diced tomatoes may used instead of Mexican stewed tomatoes. vegetarian chili 2 (15 oz.) cans tomato sauce 2 (15 oz.) cans kidney beans, drained and rinsed 2 (15 oz.) cans pinto beans, drained and rinsed 1 medium onion, diced 2 (4 oz.) cans green chilies 2-3 medium tomatoes, diced 2 teaspoons cumin powder 2-3 tablespoons chili powder 1 teaspoon pepper 1 teaspoon salt 2 cups water Combine all ingredients in large pot and bring to a boil. Reduce heat and simmer for 1 2 hours. Yield: 8 servings chicken chili verde 1 pound chicken 2 tablespoons oil 3 tablespoons flour 2 garlic cloves, minced or 1 teaspoon garlic powder ½ teaspoon cumin ½ teaspoon salt 1 (7 oz.) can green chilies or ½ cup roasted chili peppers 2-3 cups water Cut chicken into bite-size pieces. In a medium saucepan, brown chicken in 1 tablespoon oil. Add remaining oil and flour. Stir constantly until flour browns. Stir in garlic, cumin, and salt. Mix in chilies and 2 cups water; bring to a boil. Cover and simmer until chicken is tender and sauce thickens, 30-45 minutes, adding more water to thin if necessary. Yield: 4-6 servings. Serving suggestion: use as filling for burritos. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 10
tuna patties 1 (6 oz.) can tuna ½ cup cracker crumbs 2 eggs, beaten 2 tablespoons fresh lemon juice 1 teaspoon parsley flakes Drain fish and combine with cracker crumbs, eggs, and lemon juice. Mix in parsley. Shape into 4 patties. Spray a non-stick skillet with cooking spray and fry patties on both sides until golden brown. Yield: 4 servings. tuna bean sandwich spread 1 (6 oz.) can tuna 1½ cups (15 oz. can) cooked Great Northern beans or other white beans 2 tablespoon onions, grated 1 teaspoon lemon juice 1 cup celery, finely chopped 2 teaspoons chicken bouillon granules ¼ cup reduced fat mayonnaise Pepper to taste Drain beans and mash. Combine all ingredients and mix well. Spread on bread or crackers. Works well as a dip, etc. Yield: 4 servings calico beans ½ cup onion, chopped 1 (15 oz.) can pork and beans 1 (15 oz.) can white beans, drained 1 (15 oz.) can kidney beans, drained ½ cup catsup ½ cup brown sugar 2 teaspoons vinegar 1 teaspoon dry mustard Cooking spray In a large skillet, sauté onion in cooking spray. Add remaining ingredients. Simmer uncovered 10-15 minutes; stir occasionally. Yield: 6-8 servings. lentils and rice 1 teaspoon olive oil 1 onion, diced 1 clove garlic, minced ⅛ teaspoon red chili flakes 2 cup cooked lentils 2 cups cooked brown rice Heat olive oil in medium frying pan. Add onion and cook over medium-high heat stirring frequently until onion is softened and starting to brown. Add garlic and chili flakes; cook another 1-2 minutes. Add lentils and rice; cook until all ingredients are heated through. Yield: 4 servings cooking dried lentils 1 cup lentils 2 cups water Sort lentils (check for rocks, debris) and rinse under cold water. Add lentils and water to pot. Bring to boil over medium-high heat, then reduce heat to a simmer. Cook until tender, 15 20 minutes. Drain if necessary. *1 cup dried lentils = 2 cups cooked This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 11
Think it s too hard to cook those ol dried beans? Think again! Cooking Dried Beans In The Crock Pot 2 cups dried beans such as pinto, black, or kidney Water 1 small onion, chopped 2 cloves garlic, minced 1 teaspoon cumin ½ teaspoon pepper ½ teaspoon oregano 1 teaspoon salt 1. 2. 3. 4. 5. Sort beans, checking for rocks, dirt, etc. and rinse well. Place beans in a large saucepan and add water enough to cover beans with an inch or more. Bring beans to a boil and continue to boil for 10 minutes or longer.* Drain water and rinse beans. Place rinsed beans and 8 cups fresh water in crock-pot. Cook on low for 6-8 hours (or overnight) until beans are soft. At this point beans are ready to eat. However, you can spice them up a bit by adding remaining ingredients to the pot and cooking until the onion is tender (about 30 minutes). *Make sure to cook beans 10 minutes before putting them in crockpot to break down natural toxins found in raw beans! The cooked beans may be used in any recipe that calls for canned beans, with or without the additional ingredients. One and a half cups of cooked beans is equal to a can of beans. They keep in the refrigerator for 2-3 days or may be frozen for later use. TIP: You may be tempted to add all of the ingredients to the pot at the beginning of cooking but don t! Or at least don t add the salt. Adding salt and acidic foods like tomatoes to beans at the beginning of the cook period tends to make them tough and they never do soften up. Bummer! You will save lots of money on your grocery bill when you replace some of your meatheavy meals with beans. You will save even more if you buy dried beans and cook them yourself rather than buying them in the can. bean dip 1½ cups cooked pinto beans 1 cup salsa 3-4 green onions, sliced ½ teaspoon cumin Salt and pepper to taste Drain beans. Put all ingredients in a food processor and blend until smooth. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 12