How much protein do you need?

Most Americans get enough protein in their diets. The Daily Value for protein is 50 grams based on a 2,000-calorie diet.

Of course, your individual protein needs will vary based on factors such as body size, medical conditions and activity level. Adults generally need about 5 1/2 ounces of proteins a day — and remember you can choose from more than meat.

The Dietary Guidelines for Americans recommends choosing a variety of proteins, including eggs, low-fat milk and products made from it, beans and peas, soy products, and unsalted nuts and seeds.

If you're eating a higher calorie protein source, stick to smaller portions. For example, enjoy just 1/2 ounce of nuts, or 1-2 tablespoons of peanut butter.

The guidelines also suggest replacing protein foods that are higher in solid fats with choices that are lower in solid fats and calories. The fats in meat, poultry, eggs and high-fat dairy products such as cheese are considered solid fats, while the fats in seafood, nuts and seeds are considered oils.