We have heard it said that proteins are the building blocks of our bodies. This is the truth. In fact, every cell in the human body contains protein. It is found in our tissues, organs and even in our blood stream. Hundreds of the body’s proteins can be broken down into basic units that are known as the 22 amino acids. Of these, 13 are produced in our bodies; the rest must be supplied by our diet. These nine essential amino acids must be consumed in order for the body to function well. This is why eating a balanced diet is so important for your health.

The Department of Health and Human Services of the Center for Disease Control and Prevention suggests that eating a balanced diet will provide the essential amino acids. These acids can be found independently in various vegetables, fruits and grains, and these foods should be an important part of your diet. There are some foods, however, that contain all nine amino acids. We know these as foods that are “high in protein.” It is these foods that should catch your eye in the cafeteria or grocery store. Here is a list of some smart food choices that should be incorporated into your diet:

Eggs (two, large) 196 calories; 14 grams of protein

Cottage cheese (½ cup) 81 calories; 14 grams of protein

Peanut butter (2 tbs.) 198 calories; 8 grams of protein

Soy nuts (1 oz.) 130 calories; 12 grams of protein

Salmon (4 oz.) 194 calories; 27 grams of protein

Chicken (4 oz., grilled) 170 calories; 32 grams of protein

Sushi (8 pieces) 291 calories; 11 grams of protein

Edamame (½ cup) 120 calories; 11 grams of protein

Yogurt (6 oz.) 173 calories; 11 grams of protein

Milk (8 oz., nonfat) 83 calories; 8 grams of protein

Protein bar (1 bar) Calories and protein varies

Protein powder (1 scoop) 100 calories; 26 grams of protein

Tofu (½ cup) 153 calories; 9 grams of protein

So how many grams of protein should you eat? There is a simple equation. First, take your weight in pounds and divide it by 2.2 to convert it to kilograms. Then multiply your weight in kilograms by 0.8 to find how many grams of protein you should eat per day. For example, a woman who weighs 145 pounds should eat roughly 52 grams of protein per day.

We should increase awareness of what we put into our bodies if we expect them to keep up with the high demands of life. If proteins are the building blocks of our bodies, they are worth our attention.