(HealthDay News) — Protein helps your body replace damaged cells and make new ones. Women who are pregnant, children and teens should be especially careful to get enough protein, according to the U.S. National Library of Medicine.

Meat is a good source of protein, but because it’s often high in cholesterol it shouldn’t be relied on as the only protein source, the agency states. Fish, poultry, eggs, nuts, whole grains, soybeans, peas and dairy products are also fine sources of protein.

Most adults need between two and three servings of protein a day, but it can vary based on your health needs and age. One serving of protein is about two or three ounces (picture a deck of playing cards to estimate size) of cooked meat, chicken or fish. One-half cup of cooked dried beans, an egg, an ounce of cheese or about two tablespoons of peanut butter will also meet a serving of protein, the agency notes.

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