Comparing Protein Intake to the RDA

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1. Tom is 5’11” tall and weighs 190 pounds. What is his RDA for protein? (Hint: 0.36 grams of protein is needed for every pound you weight.)

2. Here are the foods that Tom ate yesterday. Using SuperTracker or another nutrient analysis program, find out the amount of protein in each item he ate. Then total up the number of grams of protein.

Foods and Beverages (including portion size) Grams of Protein
1½ cups corn flakes
1 cup milk
1 cup orange juice
AM Snack
2½-inch bagel (small)
2 tablespoons cream cheese
Double cheeseburger
Medium Coke
Medium French fries
PM Snack
Apple, medium
Fried chicken, ¼ breast
1 cup mashed potatoes
1 cup canned corn
1 cup milk
1 cup vanilla ice cream
Total Protein:

3. Compare Tom’s protein intake to his RDA. Which foods contributed the most protein? Which were lowest in protein? Were his high-protein foods high in saturated fat? If so, list the food(s).


Complete and Complementary Protein

Following is a list of restaurant menu items. If the menu item contains complete protein, check under the “Complete Protein” column. If the menu item contains complementary protein, check under “Complementary Protein.” If the menu item only contains incomplete protein, check the last column. Following is a list of possible complementary protein combinations.

Complementary Protein Combinations
1. Legumes with grains 2. Legumes with nuts/seeds 3. Grains with dairy
4. Legumes with dairy 5. Nuts/seeds with dairy

Hint: Some menu items have complete protein and complementary protein. You may check more than 1 column.
Menu Item Complete Protein Complementary
Protein Only Incomplete Protein
1. Falafel (chickpeas with tahini— sesame seed paste—and seasonings) in Pita Bread
2. Zucchini and Eggplant Lasagna (contains Parmesan cheese)
3. Chicken Stir-Fry with Veggies and Walnuts
4. Zucchini Sauté with Cream

5. Cranberry Beans with Asparagus

6. Yellow Split Pea and Vegetable Curry with Spiced Rice and Cucumber Raita (contains yogurt)
7. Three-Bean Chili with Tortillas

8. Penne with Meat Sauce

9. Potato Salad

10. Grilled Vegetable Sandwich with Goat Cheese and Sun-Dried Tomatoes


Kcalorie, Fat, and Protein Comparisons
Following are three appetizers, three sandwiches, and three entrées. You need to identify which menu item in each category is the highest and the lowest in kcalories, fat, and protein, by putting H or L in the right box. For example, if you think the Classic Caesar Salad is the appetizer highest in fat, put H in the middle box—which corresponds with Classic Caesar Salad and Fat.

Appetizers Highest (H)
Lowest (L)
in Kcalories Highest (H)
Lowest (L)
in Fat Highest (H)
Lowest (L)
in Protein
Classic Buffalo Chicken Wings

Classic Caesar Salad with Dressing

Tuscan Bean Soup with Chicken (bowl)

Sandwiches Highest (H)
Lowest (L)
in Kcalories Highest (H)
Lowest (L)
in Fat Highest (H)
Lowest (L)
in Protein
Wisconsin Cheesesteak

Veggie Wrap

Spicy Chicken Caesar Wrap with Dressing

Entrées Highest (H)
Lowest (L)
in Kcalories Highest (H)
Lowest (L)
in Fat Highest (H)
Lowest (L)
in Protein
Chicken and Bowtie Primavera

Sizzling Steak Fajita

Meatless Hickory BBQ Riblets


Preparing Omelets with Egg Substitutes and Vegan Muffins


Make the following recipe for a vegetable omelet using fresh eggs, and then using Egg Beaters (a brand of egg substitutes). Egg Beaters is 99 percent egg whites and contains no fat or cholesterol. Some coloring and natural flavoring are added to make it look and taste like a whole egg. The product has less than half the calories of whole eggs.

1. Compare how the two dishes look and taste.

2. Next, make the vegetable omelet again. But this time use two whole eggs and substitute four egg whites for the remaining two eggs. Rank the three omelets from most to least desirable.


Yield: 2 servings
2 teaspoons vegetable oil
½ cup sliced fresh mushrooms
¼ cup sliced fresh zucchini
¼ cup fresh broccoli florets
¼ cup sliced fresh red bell pepper
1 teaspoon Italian seasoning
4 eggs, beaten (or 1 cup Egg Beaters)

1. In a nonstick skillet, heat the oil over medium heat.
2. Add the vegetables and Italian seasoning and sauté until the vegetables are tender.
3. Remove the vegetables from the skillet and keep warm.
4. Pour the eggs (or egg substitute) into the skillet. Cook, lifting the edges to
allow the uncooked eggs to flow underneath.
5. When the eggs are almost set, gently spoon the sautéed vegetables into the
center of the omelet.
6. Fold the sides of the omelet over the filling and slide omelet onto plate.


Make the following recipe for raisin muffins. Also make another batch using a vegan egg replacer, Ener-G Egg Replacer, to replace the egg and soymilk in place of cow’s milk.

1. Evaluate the two products for taste, texture, and appearance.

2. Which muffin do you prefer? Why?

Raisin Muffins

Yield: 12 muffins
2 cups all-purpose flour
3 teaspoons baking powder
2 tablespoons sugar
¼ teaspoon salt
1 egg
1 cup milk
2 tablespoons melted shortening
½ cup raisins

1. Preheat oven to 425ºF.
2. Stir together dry ingredients.
3. Beat egg and combine with milk. Add melted shortening.
4. Add wet to dry ingredients and stir just till moistened. Add raisins and stir in lightly.
5. Put in greased muffin pans and bake for 20 to 25 minutes or until lightly browned.


Tasting of Nondairy Milks

1. Write the brand names for each nondairy milk you will taste in the following box. After tasting the nondairy milks, please rate each one on flavor, appearance, consistency, and acceptability. Use a scale of 1 to 5, with 5 being the highest rating for each criteria.

Nondairy Milk Flavor Appearance Consistency Acceptability
Soymilk #1

Soymilk #2

Soymilk #3

Rice milk

Almond milk

Oat milk

2. Using the Nutrition Facts label for each nondairy milk, fill in the following chart.

Non Dairy Milk Calories/Cup Fat/Cup Sugar/Cup Protein/Cup Calcium/
Soymilk #1

Soymilk #2

Soymilk #3

Rice milk

Almond milk

Oat milk

3. Which product did you like the best? The least?

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