Protein-

How much high quality protein do you need-

Adults should eat at least 0.8g of protein per kilogram(2.2lb) of body weight per day. That means a 180lb man should eat at least 65 grams of high quality protein per day. A higher intake may help to lower your risk of obesity, osteaporosis , type 2 diabetes and stroke.

• Nursing women need about 20 grams more of hign quality protein a day than they did before pregnancy to support milk production

• Older adults should aim for 1.5 grams of protein for each koligram of weight ( think 0.5g of protein per lb. of body weight if that's easier)

• Try to divide your protein intake equally among meals