We’ve all heard about the importance of protein, a macronutrient that’s the building block of our skeleton and muscles. But that doesn’t necessarily mean we’re eating the right kinds. Here are some tips for directing your diet toward a more precise protein path.

How much should you eat?

This answer depends on factors like gender, age, and lifestyle. But, in general, it’s calculated by weight: simply multiply yours by 0.36 to get your recommended daily intake in grams. However, when you reach your forties, you may want to start increasing it to account for natural muscle loss.

What should you eat?

Most people get adequate protein—and then some. According to The Dietary Guidelines for Americans 2020–2025, for example, men between 19 and 59 consume too much protein, which can lead to problems such as weight gain and heart disease. So your choices matter—opt for lean meats, fish, and fat-free dairy products to minimize fat and cholesterol.

However, the true secret to your success may lie in fruits, vegetables, grains, and legumes, which can add a surprising amount of protein to your day.

Some good sources include:

• beans (including tofu, a soybean derivative)
• blackberries
• guava
• peas
• pistachios
• pumpkin and sunflower seeds
• sundried tomatoes

Practice intentional snacking as well. For instance, Greek yogurt usually contains more protein than its regular counterpart. Love chips or pretzels? Grab a handful of almonds instead. Or pair cottage cheese or peanut butter with your fruit for a power-packed combination.

In addition, you can incorporate this nutrient into dishes, such as by tossing chia seeds on salads and chickpeas or black beans into soup. Even sprinkling some grated Parmesan on your pasta can make a difference. These are just some of the many simple, delicious ways to integrate more quality protein into your diet for better health.

Be sure to ask your doctor any questions about your protein intake.