NUTRITION: HIGH-PROTEIN HEROES

Our favorite picks for getting more of this key macronutrient

- ALYSSA JUNG RECIPE BY TINA MARTINEZ

PROTEIN IS BUZZY right now, but we were into it before it was cool, and for good reason—it supports many functions related to how our bodies run.

“Protein plays two critical roles in human biology. One is for structure—it's the key nutritional component of muscles, skin, bones, and tissues,” explains Jaclyn London, R.D., author of Dressing on the Side (and Other Diet Myths Debunked). “The other is for function, aiding in biochemical processes such as hormone regulation.”

You can estimate your protein goals, in grams, by determining your weight in kilograms (your weight in pounds divided by 2.2) and multiplying that number by 0.8. Still, it's a good idea to ask your doctor or a dietitian for help calculating your optimal protein amount—especially as “emerging research suggests that an intake higher than the current recommendation may benefit women over 40 and help improve muscle preservation, reduce risk of frailty, and optimize physical function,” London says.

1. Cook lentils per pkg. directions. Drain and rinse under cool water.