Here’s How Much Protein You Actually Need To Consume

“If you want to build muscle mass, engage in a regular program of strength training or resistance exercise, and focus on healthy food sources of protein,” Mozaffarian said. “Otherwise, emphasize a generally healthy diet, and rather than being obsessed with protein, seek out minimally processed fruits, vegetables, nuts, seeds, legumes, whole grains, plant oils, fish and yogurt. Avoid soda, candy, processed meat and ultraprocessed foods high in starch, sugar or salt.

“Focus on the food source and its overall impact on your health, rather than the grams of protein,” Mozaffarian said. “Avoid processed meats, ultraprocessed foods like protein bars and protein powders. Protein-rich foods with evidence for general health benefits include fish, shellfish, yogurt, cheese and milk. Legumes, grains and nuts also provide protein and substantial health benefits. Unprocessed red meats are OK in moderation, up to two servings per week.”