Food manufacturers are packing protein into foods that might surprise you, from cereals and granola bars to chai tea. You need protein, but excess protein can tax your kidneys and up your risk of bone loss and osteoporosis.

Protein should take up about 10 to 35 percent of your daily calories. For women, that means about 46 grams a day—the equivalent of a container of yogurt, a three-ounce piece of meat and a cup of beans. Unless you’re pregnant, breastfeeding or a professional athlete, stick to traditional sources—like lean meat, fish, eggs, dairy, beans and nuts. You’ll get the nutritional (and slimming!) benefits of protein without the downsides.

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