Article: In general, women need to consume around 46 g daily and men need to consume around 56 g daily.  Keep track of your protein intake throughout the day. You can use a journal or food tracker app on your phone to see how much more you need to eat as you progress through the day. Some people may need more protein than others. If you're performing moderate to intense exercise for more than 45 minutes daily or trying to lose weight, the total amount of protein you should consume maybe be greater. Combining certain plant-based proteins will give you a complete protein. Aim to consume a variety of whole grains, nuts and legumes – these foods together will provide all the essential amino acids your body needs to make a complete protein.  Combine legumes and whole grains for a complete protein. Examples include: rice and beans, lentils and barley, bulgur with beans or peanut butter on 100% whole wheat bread. Combing legumes with nuts and seeds also provides a complete protein. Whole grains provide an essential component to preparing complete proteins. Include a variety of whole grains each week to ensure you're eating a diverse diet. Eating 100% whole grains increases your chances of getting complete proteins in your diet.  Whole grains are unprocessed and contain all the parts of the grain – the germ, endosperm and bran. They are typically higher in nutrients like fiber and protein compared to processed grains like white flour or white rice.  Examples of whole grains include: oats or oatmeal, 100% whole wheat pasta, bulgur, buckwheat, millet, quinoa or brown rice. Other key food groups that make up complete protein are legumes and nuts. Again, choose a variety to eat each week.  Examples of legumes include: beans, lentils, peanuts and peas. Examples of nuts/seeds includes: walnuts, almonds, cashews, pumpkin seeds, sesame seeds, pistachios or pecans. Nuts are also a great source of healthy fats. This is important to consider especially if you're following a vegetarian or vegan diet and have a limited intake of some healthy fats. There are a few plant-based proteins that are already considered a complete protein. Soy, quinoa, hemp seeds or buckwheat are great sources of complete proteins.  Keep cooked quinoa or buckwheat in your refrigerator or freezer for a quick grain side dish or the base of your main dish. Hemp seeds can be added to smoothies, sprinkled on salads or added to your morning yogurt.  They also are a good source of healthy fats. It was once thought that you needed to consume a whole grain and legume at each meal in order to benefit from a complete protein. Studies have now shown that as you long as you consume both foods throughout the day, your body will be able to obtain all the amino acids needed.  Food journals, apps or meal plans can help you see how you can include a variety of plant-based proteins throughout the day. Keep track to make sure you include a wide variety of proteins. Legumes are a cornerstone of a vegetarian or vegan diet due to the lack of animal proteins consumed. A well-thought-out meal plan will help make sure you're eating a healthful, protein rich diet each day. When food choices are limited, you need to take extra care to ensure you are not falling short. This is especially useful if you're busy and don't have time to consider each protein source you consume each day.  Take an hour or two during your free time and develop a weekly meal plan. Make sure you account for complete proteins and include a wide variety of plant-based proteins each day. Write up the corresponding grocery list to your meal plan so you have a list ready-to-go and you buy only what you need in the store.
Question: What is a summary of what this article is about?
Consume adequate amounts of protein daily. Combine the right types of foods. Eat 100% whole grains. Eat a variety of nuts and legumes. Include plant-based proteins that are complete proteins. Consume a variety of legumes and grains throughout the day. Design a meal plan.

Problem: Article: Find a spacious, out of the way area and clean it off first. Lay your item flat. Keep the curling side facedown. Typically maps and posters are rolled so they curl inwards and over the image. That’s the side that should be facedown. Any heavy object you have around your home is useful here. Books are always a good choice since they distribute weight evenly over a decent amount of space. Get as many as you can to cover the map or poster. Remember to make sure the objects are clean before you place them. It’ll take some time for the weight to be effective. Curling can take a day or more to correct. You’ll have to keep your map or poster in a safe spot as you weight. If you tried rolling the item previously, the curling may be fixed within a couple of hours. With any luck, the item won’t try to wrap itself into a tube again. You can safely hang your favorite heartthrob on your wall. Some maps and poster will need longer, so repeat treatment as much as needed.
Summary: Lay the map or poster flat. Weigh down the map or poster to flatten it further. Leave the weights alone for a couple of hours. Remove the weights and check your map or poster.

Anyone can get preeclampsia, and there’s no known cause for it. However, it’s more likely to happen if you’re under the age of 20 or over the age of 40. Being in these age groups does not mean you’ll develop preeclampsia. If you have any concerns, talk to your doctor. Having a family or personal medical history of preeclampsia or high blood pressure is a risk factor for this condition. Your personal medical history is especially important. If you’ve ever had an autoimmune disorder, diabetes, lupus, or polycystic ovarian syndrome (PCOS), your risk of having preeclampsia is higher. Talk to your doctor about your medical history. Carrying a lot of extra weight on your body increases your risk of developing preeclampsia. Discuss your weight with your doctor to find out if you may be at risk. Additionally, they may offer advice tailored to your needs. If you’re worried about your weight, don’t try to diet right now. Your baby needs nutrients to grow. Instead, ask your doctor how much you should be gaining every week, and eat a healthy, balanced diet. Preeclampsia is more common in first-time mothers. It’s not clear why this happens. However, you can avoid issues by seeing your doctor often. Being pregnant with multiple babies is another big risk factor for developing preeclampsia. Fortunately, your doctor will carefully monitor your health so they can treat it early, if you have it. For instance, you're at a higher risk of preeclampsia if you're pregnant with twins, triplets, or higher multiples. Getting pregnant through IVF increases your risk of preeclampsia. Any time there is an egg or sperm donor, you’re at a higher risk. Talk to your doctor if you have any concerns. This is true for both single babies and multiples.
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One-sentence summary --
Recognize that women under 20 and over 40 have a higher risk. Check your personal and family history for certain medical issues. Talk to your doctor if you may be obese. Consider if this is your first pregnancy. Watch multiple pregnancies carefully. Consider if you used in vitro fertilization (IVF) to conceive.