Protein is one of the essential macronutrients that is absolutely necessary for our bodies. Protein helps to nourish our bodies, maintain muscle strength, and serve as a fuel source. For those who are athletes, protein helps build and maintain muscle tissue which is essential for athletic performance.
Protein is found in both animal and plant sources. Meats, dairy products, fish, eggs, legumes, nuts, and some grains are all great sources.  In addition to the muscle benefits, protein helps  to keep us fuller than the starches which provides more calories per gram than protein.
Instead of digging into the chips for your afternoon snack, try a protein rich snack such as ⅓ cup of nuts,  one piece of fruit with a couple slices of cheese, celery with peanut butter, or a plain yogurt with a teaspoon of your favorite nut butter. Swapping  your starchy high calorie snacks with a protein rich snack will provide you with better nutrients and will help meet your daily protein requirement.