Are you a protein pro-ponent, pro-curer, or pro-vider? These days, 60% of Americans say they're obsessed with making sure they get "enough" protein — when in fact many get a healthy dose or even exceed recommended levels.

What they don't get enough of, however, is protein from healthy sources such as fatty fish, skinless poultry, legumes, whole grains, and vegetables.

Added proteins are often stuffed into ultra-processed foods, along with extra sodium and added sugars. And red and processed meats, saturated-fat-drenched poultry skin, and sugar-boosted, protein-filled "energy drinks" are not helping you stay strong, lean, or happy.

In fact, a high intake of protein increases the level of acid in the blood, and when combined with a low intake of fruits and vegetables may cause loss of calcium and damage to bones.

How much protein do you need to stay strong and energetic? Around 0.36 grams per pound of weight daily up to age 50.

That means a 150-pound person needs 54 grams. And that equals 6 ounces of salmon (38 grams), 4 ounces of lentils (about 12 grams), and one cup of asparagus (4 grams).

But if you exercise a lot, you may need more.

Older adults may also need more than double that amount to counter age-related loss of muscle fiber and mass.

Just make sure you also increase your intake of a wide variety of fresh, unprocessed vegetables, and fruits.

To become a true protein pro, check out the recipes in my "What to Cook When Cookbook," including "Savory & Spiced Quinoa Bowl" and "Harissa-Baked Wild King Salmon Filets."