Protein is an essential macronutrient and a crucial component of every cell in the body.

Protein is used to repair tissue, to make enzymes and hormones and to maintain healthy tissues. Whether you are a child, middle aged or elderly, eating adequate amounts of healthy sources of protein is important.

Protein provides energy like carbohydrates and fat, but it cannot be stored like them. This is why it is so important to include a protein source at every meal and snack.

There are so many delicious protein sources. Some of them include: turkey, poultry, legumes, nuts, seeds, beans, soy, fish, dairy, whey protein, eggs, and the list goes on.

Even some grains include protein like quinoa and buckwheat (this is because they are really a seed).

However, not all protein is created equal.

Unlike animal protein, plant protein such as nuts and legumes do not contain all of the amino acids required by the body.

It is important to eat different plant foods together to make a complete protein. An example would be beans and rice. Together they have all of the essential amino acids to make a complete protein.

Recommendations for protein are:

• Babies need about 10 grams a day.

• School-age kids need 19-34 grams a day.

• Teenage boys need up to 52 grams a day.

• Teenage girls need 46 grams a day.

• Adult men need about 56 grams a day.

• Adult women need about 46 grams a day
(1 oz is about 7 grams)

You should get at least 10 percent of your daily calories, but not more than 35 percent, from protein, according to the Institute of Medicine.

So to put these recommendations into a meal plan, you could have CoCo Libre Organic Almond Protein Coconut Water (http://cocolibreorganic.com/) for breakfast, a turkey sandwich with Cabot Sharp Light Cheddar Cheese (https://www.cabotcheese.coop/) for lunch, Setton Farms Pistachio Chewy Bites (www.settonfarms.com/) for a snack and salmon for dinner.

It is not difficult to have the proper intake of protein if you include it at every meal and snack.

By including protein into your meal plan you will feel more satiated and maintain muscle and overall health.