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What is Protein?
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
Protein is found in the following foods:
  • meats, poultry, and fish
  • legumes (dry beans and peas)
  • tofu
  • eggs
  • nuts and seeds
  • milk and milk products
  • grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

    As we mentioned, most adults in the United States get more than enough protein to meet their needs. It's rare for someone who is healthy and eating a varied diet to not get enough protein.

    What are the types of protein?
    Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.
    In the diet, protein sources are labeled according to how many of the essential amino acids they provide:
  • A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

  • An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.

  • For example, rice contains low amounts of certain essential amino acids; however, these same essential amino acids are found in greater amounts in dry beans. Similarly, dry beans contain lower amounts of other essential amino acids that can be found in larger amounts in rice. Together, these two foods can provide adequate amounts of all the essential amino acids the body needs.

    How much protein do I need?
    Maybe you've wondered how much protein you need each day. In general, it's recommended that 10-35% of your daily calories come from protein.
    Here are examples of amounts of protein in food:
  • 1 cup of milk has 8 grams of protein
  • A 3-ounce piece of meat has about 21 grams of protein
  • 1 cup of dry beans has about 16 grams of protein
  • An 8-ounce container of yogurt has about 11 grams of protein

  • Added together, just these four sources would meet the protein needs of an adult male (56 grams). This doesn't count all the other foods that add smaller amounts of protein to his diet.
    Free Worksheets From myTestBook.com ------ © myTestBook.com, Inc.
    Question 1
    What are proteins made up of?
    A. Acetic acidB. Ammonia
    C. Citric acidD. Amino acids
    Question 2
    Which of the following is NOT a source of high quality proteins?
    A. fishB. poultry
    C. riceD. milk
    Question 3
    How many different amino acids join together to make all types of protein?
    A. 20B. 100
    C. 2D. 2,000
    Question 4
    The amino acids which can't be made by our bodies are called _____________________.
    A. important amino acidsB. central amino acids
    C. essential amino acidsD. supplementary amino acids
    Question 5
    Which source is called a complete protein source?
    A. one that provides some of the essential amino acidsB. one that is low in one or more of the essential amino acids
    C. one that provides none of the essential amino acidsD. one that provides all of the essential amino acids
    Question 6
    Which is a complete protein source?
    A. nuts and seedsB. meat and cheese
    C. vegetables and fruitsD. dry beans and rice
    Question 7
    How much of our daily calories should come from protein?
    A. 10-15%B. 35-50%
    C. 10-35%D. 75%
    Question 8
    How much protein does one cup of dry beans have?
    A. about 16 kilogramsB. about 16 grams
    C. about 8 gramsD. about 21 grams
    Question 9
    How much protein does a 6-ounce piece of meat have?
    A. about 42 gramsB. about 21 grams
    C. about 16 gramsD. about 8 grams
    Question 10
    How much protein does an adult male need to intake daily?
    A. 100 gramsB. 56 grams
    C. 5.6 gramsD. 25 grams
    Free Worksheets From myTestBook.com ------ © myTestBook.com, Inc.

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