Do you feel like you get contradictory advice on protein? On one hand, some say "Eat more protein as you age to protect your muscle mass." Evidence shows that an older 185-pound adult needs 84 to 101 grams or more of protein a day.

And you're told at any age to make sure you get enough to build and repair muscle and bones and produce the hormones and enzymes that keep your brain and organs functioning well.

But on the other hand, you're told "Don't eat protein-packed red meats or processed red meats, whole dairy, or whole eggs, because they're inflammatory, heart-stopping troublemakers."

So what are the smart protein choices, and can they provide you with enough every day?

We love fatty fish such as salmon (one 7-ounce filet contains 50 grams of protein) and ocean trout (6 ounces has 50 grams of protein). And plant-based proteins, when eaten in great variety and in combination, deliver healthy amounts while protecting you from heart disease, cancer, stroke, and diabetes.

Great sources of plant-based proteins that work together to create whole proteins your body needs include legumes (edamame, lentils, chickpeas), seeds, nuts and peanuts, and grains, including amaranth.

Plants that provide whole proteins include quinoa, chia, buckwheat, hempseed, and whole-soy products such as tofu and tempeh.

Protein powder isn't needed unless your doctor advises it — then look for NSF's "Certified for Sport" to make sure it's safely manufactured.