Protein is needed for growth and repair of every cell in the body. Protein is needed to build muscles and bones, make antibodies (immunity), hormones, red and white blood cells, and enzymes. Protein provides the essential amino acids that the body cannot manufacture on its own.

Eating some protein at each meal provides a stabilizing effect on blood sugars, which helps with satiety and the ability to stop eating. Protein digests in 3 to 4 hours of eating a meal. It provides 4 calories per gram, and supplies the body with Vitamins B6, B12, thiamin, niacin, and minerals such as iron, selenium, zinc, and copper. The recommendation for protein intake is approximately 20-30% of total calories.

Examples of protein include lean meats, poultry, fish, hard cheeses, cottage cheese, yogurt, milk, eggs, nuts/seeds, nut butters, beans, and soy products such as soybeans and tofu.

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