A balanced diet contains fruits, vegetables, grains, dairy—and enough protein to keep your body strong. The latest U.S. Dietary Guidelines include a daily “protein target” to support healthy aging. For moderately active adults, a good goal is about 0.5 grams per pound of body weight. For example, a 150-pound person needs around 75 grams of protein a day.
Protein helps rebuild muscles and tissues, supports your immune system, keeps you feeling full, and helps maintain steady energy. As you get older, protein becomes even more important because it slows muscle loss, improves mobility, and helps you recover faster from exercise, injury, or illness.
Small changes like these can help you boost protein intake and feel your best every day:
- Stir Greek yogurt into oatmeal.
- Add chicken or beans to salads.
- Use hummus instead of mayo.
- Pair fruit with nut butter or cheese.
- Keep hard-boiled eggs on hand.