Quick Bites Nutrition • Issue 5
Welcome to the 5th issue of Quick Bites, my New Nutrition Newsletter! Today I will give you a couple tools to make healthier food choices. Let’s dig in! - Trilety
1. Amino Acids!
2. Protein & %DV
3. A recipe for Baingan Bharta
4. Article: Are you Eating Too Much Protein?
1. AMINO ACIDS & PROTEINS!
Amino acids are the building blocks of proteins.
There are non-essential amino acids (amino acids that the body can make).
And essential amino acids (amino acids that the body needs but cannot make, so you can only get from FOOD).
There are NINE essential amino acids!
If one essential amino acid is low or missing from the diet, proteins requiring that amino acid in its sequence will NOT be made at all - which is why it's important to be thoughtful about the foods you choose.
What do Proteins do?:
Proteins form the building blocks of muscles, blood, skin - protein is the major structural component of all the cells in the body
Some proteins act as enzymes (facilitate chemical reactions in body, ie digestion)
Some hormones are proteins! Think of hormones as "messenger molecules" that regulate certain processes in the body
Proteins can function as Transporters! They carry nutrients and other molecules (ie hemoglobin, which carries oxygen from the lungs to the cells, is a protein!)
Proteins prevent fluid build up, meaning a diet deficient in protein can result in edema
Proteins help to maintain the pH balance of the body
Proteins are important to immune function because antibodies are protein molecules!
Neurotransmitters are derived from amino acids (i.e. dopamine and serotonin)
Source of energy (4k cal per gram)
PROTEINS IN FOODS:
Proteins are found in all major food groups except oils and sweets.
BUT. . . there are two types of proteins: COMPLETE and INCOMPLETE.
A Complete Protein contains an ample amount of ALL 9 Essential amino acids.
An Incomplete Protein is deficient or low in one or more of the Essential amino acids.
COMPLETE PROTEINS: meat, fish, poultry, eggs, milk, cheese, yogurt
(All proteins of animal origin, with the exception of gelatin, are COMPLETE proteins.)
INCOMPLETE PROTEINS: plants, legumes, grains, seeds, nuts, vegetables
(Almost all plant based foods are considered INCOMPLETE proteins, with the exception of Soybeans which contain all 9 essential amino acids.)
COMBINING PROTEINS!
So how do Vegans (folks who do not consume food of animal origin) make sure they are getting all the ESSENTIAL amino acids they need?
First, if you are eating a balanced diet with a variety of foods, that's the first best approach to meeting most to all of your dietary needs. But beyond that, vegans can COMBINE proteins to get all the amino acids they need.
Grains and nuts are limited in the amino acid called lysine, and vegetables and legumes are limited in the amino acid called methionine, so. . . .
You should combine:
Vegetables with Grains - ie tomatoes and pasta
Vegetables with Nuts - ie green beans and almonds
Grains with Legumes - ie red beans and rice, whole grain bread with peanut butter
Nuts/seeds with Legumes - ie hummus (tahini and chickpeas), walnuts and lentils, etc
See, it's easy?! Just write down those combos and you'll be all set! Also, these combinations don't have to happen at every meal, but should occur within a 24 hour period.
2. PROTEIN & % DV (daily value):
Notice the photos below. . .
The labels all show grams of protein, but they don't show the %DV (daily value):
Now look at these two photos:
The nutrition panel shows both grams of protein and % DV of protein, but check out the front of the package. . . Can you figure it out?
Per the FDA:
A %DV is required to be listed if a claim is made for protein, such as "high in protein." The %DV for protein must also be listed on the label if the product is intended for infants and children under 4 years of age. However, if the product is intended for the general population 4 years of age and older and a claim is not made about protein on the label, the %DV for protein is not required.
3. WHATCHA EATIN'!?
This week, our original recipe comes from Jim's cousin, Jagmohan! A couple years ago, he shared his recipe for Baingan Bharta with me, and it should be a mainstay on your stove this winter! In a rush to eat mine the last time I made it, I took no photos, but luckily Elisabeth took photos after she tried the recipe. You can serve this with rice, or with chickpeas (remember your complementary proteins!)
Jagmohan's Baingan Bharta!
Ingredients
Eggplant - 1, large
3 Roma tomatoes, chopped
3 Tomatoes on a vine, chopped
Onion - 1 large, chopped
Garlic - 8 cloves, minced
Oil - 1/3 cup (Olive or canola)
Peas (frozen ok) - 1 cup
Cilantro - 1/3 cup, chopped
Salt to taste
Red Chilli powder - to taste
Ground Coriander - 1 Tbsp
Garam Masala - 1 Tbsp
Directions
Set oven to 350 degrees F
Slice eggplant in half vertically. Remove the stem.
Place cut side down on baking sheet and put in oven
Cook for 40 minutes or until the flesh is soft
In parallel, heat oil in a large skillet on medium high heat
Lower heat to medium and add garlic. Cook until soft.
Add onions, cook until translucent
Add tomatoes, cook covered until soft
Remove flesh from skin of Eggplant (you can use a spoon to scrape the flesh out)
Roughly chop up the eggplant and add to the tomato mixture
Add salt, chilli powder, coriander, and garam masala
Cook covered on medium-low for 30 minutes
Remove cover and continue to cook on medium-low until oil separates
Add peas and cilantro and stir for a couple of minutes then remove from heat
Serve
It is amazing!! Thanks to Elisabeth Percival for the photos - notice the addition of chickpeas!
4. Too much protein?
Check out this timely article, "Are you eating too much protein?" that my mom (Barbi) sent me last week. It's a great read if you want even more info on Protein! And remember, BY having TOO much of a focus on one nutrient, you likely won't get enough of all the others
NEXT WEEK we'll be talking Metabolism and the Weighing Chair!
Thanks so much for reading, and send in your recipes!
~ Trilety, the Aspiring Nutritionist