Proteins

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Do curso por Stanford University

Culinária e Nutrição Infantil

4578 ratings

Stanford University

Culinária e Nutrição Infantil

4578 ratings

Eating patterns that begin in childhood affect health and well-being across the lifespan. The culture of eating has changed significantly in recent decades, especially in parts of the world where processed foods dominate our dietary intake. This course examines contemporary child nutrition and the impact of the individual decisions made by each family. The health risks associated with obesity in childhood are also discussed. Participants will learn what constitutes a healthy diet for children and adults and how to prepare simple, delicious foods aimed at inspiring a lifelong celebration of easy home-cooked meals. This course will help prepare participants to be the leading health providers, teachers and parents of the present and future.The text and other material in this course may include the opinion of the specific instructor and are not statements of advice, endorsement, opinion, or information of Stanford University.

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What Constitutes a Balanced Meal?

Everything you need to know about what makes up a balanced meal, including fats, carbohydrates, and proteins. Learn tricks for controlling portion sizes while maintaining satisfaction.

How to create a balanced meal4:42

Carbohydrates 5:49

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Maya Adam, MD
Lecturer
Stanford School of Medicine

I want to talk briefly about dietary proteins, or

the proteins that are in the foods we eat.

Now, if you're raising children, you're probably aware, or

you've probably heard that proteins are a really important

part of a balanced diet, because they form, sort

of, the building blocks of out children's growing bodies.

An example of that is

the fact that protein make up a large portion

of the muscle in our children's bodies and our own.

But proteins also play a whole bunch of other

important roles in our bodies and our children's bodies.

So, for example, when we get sick, our immune system is activated.

And, I don't know why my mother used to always make

me wear a scarf when I had a cold, but [LAUGH].

So immune function, proteins are a very important part of that whole system.

And then proteins act as transporters in a variety of different roles in the body.

Proteins also help us maintain the right fluid distribution in our bodies.

So the fluid stays where it should be because of

the fact that the proteins keep it where it should be.

So

If we're thinking of proteins as the building blocks of our children's bodies,

then we can think of amino acids as the building blocks of the proteins.

There are 20 different kinds of amino acids.

And we can actually make a lot of them. But there are 9 of them we call essential

because we have to get these 9 from the foods that we eat, foods that

are rich in protein. You probably already know a lot of these.

But usually we think of, the first thing we think of are

animal sources of protein, things like eggs and chicken, red meat and fish.

Dairy products are also a good source of protein.

Things like milk and cheese and yogurt. But there are also many vegetable sources

of protein.

And those are things like tofu, or nuts, or beans, and other legumes like lentils.

The important thing to note Is that the

animal sources of protein tend to be complete.

That means that they contain all of the 9 essential amino

acids in sufficient amounts to support growth, and repair, and maintenance

of our children's bodies. Whereas the non-meat sources,

for example, the dairy and the vegetarian sources of protein, tend to be incomplete.

So they might contain all of the essential amino acids, but usually

not in sufficient amounts to support growth if they're eaten by themselves.

But here's the trick. If you combine vegetarian sources

of protein with other foods, then you can end up with a meal that provides

a complete set of amino acids. So, increasing the variety is the key.

And some of these dishes are actually the traditional foods that we

think of, like Mexican beans and rice, or Indian dal and rice.

These foods naturally complement each other and provide

you with a complete set of amino acids.

As with all diets, variety is the key to a healthy vegetarian diet.

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