Protein has become a buzz word in the world of nutrition. This was highlighted when the food pyramid was revised earlier this year with animal proteins at the widest part of the chart.

I recently attended an informational session about protein, the first in a series of classes being presented by faculty of Cedar Crest College’s nutrition department through its outreach program.

First was the basic science part.

“Protein is made up of amino acids. The body uses protein to build and repair tissues during rest. We need protein from food every day because body protein is always being broken down and rebuilt,” the class reported. “The essential amino acids must come from food, usually animal protein, such as eggs, fish, poultry, meat and dairy or soy foods. Animal proteins and some plants are easily digested.”

Why is it important? Protein helps the body feel full after meals and snacks, especially when combined with fiber; keeps muscles strong; heals wounds and injuries; and supports the immune system. Protein, along with exercise, helps our body maintain muscle as we age.

Movement and protein are an important combination! Rest is also part of the equation because that’s when the rebuilding happens.

How much protein does a person need to eat each day? The answer may differ depending on a person’s age, activity level and physical health, so consult your doctor to confirm what’s best for you. The general guideline is approximately .8g/kg/day.

Easy math: Body weight in pounds divided by 2.2 = body weight in kilograms. Round up that .8, and you have just under 1 gram of protein per kilogram each day that you should consume. Another version of the answer could be to eat 20-30 grams of protein at each meal.

The overall summary of the presentation is “don’t get caught up in the numbers.” If you build your meals around protein and natural nutritious foods, you don’t need to count.

You can always add some protein to your salads and snacks. For example, one egg has 6 grams; a piece of chicken the size of a deck of cards has 25 grams; a pouch of tuna is 17 grams; half a cup of chickpeas or beans has 7 grams.

Plant proteins include beans and lentils; chickpeas; hummus; quinoa; soy including tofu, tempe and edamame; nuts and seeds; and whole grains. They naturally contain fiber and minerals and are low in saturated fat.

Low-sugar Greek yogurt is a great protein source, and there are lactose-free yogurts, too.

Read the nutrition label to find how much protein is in a serving, and look to keep the added sugars and saturated fats low.

This should be enough information to get you started in building your protein-centered diet plan. Use your knowledge to make additions and small changes in your daily choices. As always, focus on progress, not perfection!

Editor’s note: This column was written by Jenn Dietz.