Think Lean Protein

Slowly digested protein helps us stay full, keeps our immune systems strong, and builds muscle, tissues, and hormones. Yet we need surprisingly little—only 10 to 20 percent of our daily calories. That’s roughly 45 to 100 grams for women and 55 to 130 grams for men. To minimize harmful saturated fats hidden in many protein foods, opt for lean sources of fat such as 1 percent or nonfat milk, beans, tofu, fish, lean meats, and skinless poultry.