Give your body a healthy foundation by eating enough protein — the nutrient in every living cell that keeps bones, muscles, skin, and hair strong. Women need about 45 grams a day and men about 55 grams, say experts. Protein can protect your muscles, immune function, heart, and respiratory system.

Luckily, protein’s easy to find — meats, poultry, fish, legumes, tofu, eggs, nuts, seeds, and milk products all have it. Centers for Disease Control and Prevention suggestions include:

• Go lean. Select leaner meats — trim fat and remove skin from chicken and turkey.

• Sub in beans. Substitute pinto or black beans for meat in chili and tacos.

• Cut the dairy fat. Choose low-fat or fat-free milk, yogurt, and cheese.

• Lighten eggs. Eat egg whites or pasteurized egg white products.

Protein snacks also provide energy and fullness between meals. Nutritious ideas include low-fat cottage cheese, tuna, lentils, walnuts, almonds, cashews, sunflower seeds, peanut butter, oatmeal, and pita bread with hummus.

Get sufficient protein every day to help you feel satisfied and healthy.