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Protein needs vary based on age, biological sex, activity level, and health. You don’t have to eat meat to get enough protein; plant-based options like whole grains, beans, legumes, nuts, and seeds are excellent sources. For animal-based proteins, choose high-quality, lower-fat options like chicken, fish, dairy, and eggs, and limit red and processed meats to reduce cancer risk. Remember, one serving of meat is about the size of your palm.