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Protein is the glue that holds your body together. Your body needs protein to keep your muscles, bones, blood, and skin in tip-top shape, which explains the hype for protein bars and powders filling grocery store shelves. This essential macronutrient makes up a large part of your body, but surprisingly, your body requires a modest amount of protein to stay afloat. In fact, Elizabeth Somer, R.D., says protein is one of the only nutrients that Americans tend to over consume, so it is important for your balanced diet to include the proper amount of protein from quality food sources. For every 2.2 pounds of body weight, you need about 0.8 grams of protein, suggests Somer. So, a 140-pound woman would require 50 grams of protein per day. Protein is a satiating nutrient, so Somer recommends meeting this daily requirement by "including small doses at several meals or snacks, rather than all at once in a 12-ounce steak." Somer says a protein-rich diet should come from a variety of sources so don't just stick to meat. Try having milk with breakfast, including nuts or whole grains as a snack and preparing quinoa or split peas with dinner. Protein is vital for your health, but you don't need to include meat with breakfast, lunch, and dinner.