Protein: You're Eating It All Wrong

The CDC's recommendation for women ages 19 to 70 is an average of 46 grams of protein per day. But since everyone's weight and activity level differs, this handy chart should help you determine exactly how much protein you need in a day. For example, if you weigh 140 pounds and are a pretty active person, you need about 80 grams of protein per day. Write down your daily food intake for about a week to make sure you're not getting too much or too little protein, especially if you're following a specific diet like Paleo or vegan.

If you only think of grilled chicken, eggs, or protein bars when you think of protein, then you're missing out on all the other healthy forms of plant-based protein like tofu (that's used to make these stuffed shells), nuts, seeds, hemp hearts, legumes, whole grains, and veggies. These offer fiber that Leslie said "can also help reduce heart disease, cancer, and help with weight control." Likewise, if you're vegetarian or vegan, it's also important to eat a variety of plant-based protein sources in order to get the nine amino acids that aren't manufactured by your body.

When you exercise, protein is necessary in order to repair muscles and make them stronger. Leslie recommends eating protein within 30 minutes of finishing a workout and choosing foods that have "branched-chain amino acids: valine, leucine, isoleucine." These are found in dairy products, eggs, roasted peanuts, and some protein powders that you can blend into a smoothie. Research shows these foods can reduce muscle soreness.

Experts push protein when it comes to weight loss because it regulates your appetite and satiates hunger, but Leslie said to aim for "no more than 20 to 30 grams of protein at each meal because the body can only absorb [that amount] at one time." Spread your daily protein amount over the course of all your meals and snacks.

Snacks aren't just something you eat when you're bored or craving sugar. They need to satisfy your hunger long enough to get you to your next meal. They're also great opportunities to fill holes in your diet that meals alone don't meet. In order to satisfy your appetite and help you meet your daily protein requirement, be sure that your snacks offer between six and 10 grams of protein. So instead of noshing on a plain apple, pair it with some peanut butter. Other great protein-packed options are soy milk, nuts, cheese, Greek yogurt, edamame, and whole-grain toast.