What Is “the Protein Target?”

A balanced diet contains fruits, vegetables, grains, dairy—and enough protein to keep yourbody strong. The latest U.S. Dietary Guidelines include a daily “protein target” to support healthy aging. For moderately active adults, a good goal is about0.5 grams per pound of body weight. For example, a150-pound person needs around 75 grams of protein a day. Protein helps rebuild muscles and tissues, supports your immune system, keeps you feeling full, and helps maintain steady energy. As you get older, protein becomes even more important because it slows muscle loss, improves mobility, and helps you recover faster from exercise, injury, or illness. Small changes like these can help you boost protein intake and feel your best every day:

■ Stir Greek yogurt into oatmeal.
■ Add chicken or beans to salads.
■ Use hummus instead of mayo.
■ Pair fruit with nut butter or cheese.
■ Keep hard-boiled eggs on hand.

Grilled Salmon Quinoa Bowl

This bowl is fresh, filling, and packed
with fiber, healthy fats, and 40g protein
per serving. Serves two.

■ 2 salmon fillets (4–5 oz each)
■ 1 cup dry quinoa
■ 2 cups low-sodium broth or water
■ 1 cup cherry tomatoes, halved
■ 1 cup cucumber, chopped
■ 1 cup roasted broccoli or zucchini
■ 1 avocado, sliced
■ 1 tbsp olive oil
■ Juice of ½ lemon
■ Salt, pepper, garlic powder to taste
Instructions

Cook the quinoa : Simmer with broth/water for 15 minutes. Fluff and cool slightly.
Grill the salmon: Brush with olive oil, season, and grill 3–4 minutes per side (or bake at 400°F for 12–15 minutes).
Assemble: Divide quinoa into bowls. Top with salmon, veggies, and avocado. Squeeze fresh lemon over the top.

BOOST THE PROTEIN
■ Add ½ cup chickpeas (+7g protein).
■ Sprinkle 2 tbsp feta or goat cheese (+4–5g).
■ Top with a dollop of Greek yogurt tzatziki (+5–8g).
■ Serve with an extra 2–3 oz salmon (+14–21g).