Protein demystified: how much you need and where it comes from
Dietitians explain that new federal guidelines encourage steady protein every meal, totaling roughly 1.2–1.6 g/kg daily, but most experts still aim for about 0.8 g/kg depending on age, activity, and life stage. The piece covers protein sources (meat, dairy, beans, lentils, tofu, quinoa) and offers practical gram examples for common foods; it also notes that too much protein can crowd out fiber and other nutrients and may pose risks for kidney health and heart disease, so balance and variety are key.
