Meat, Fish, Eggs, Beans, Pulses & Nuts
You need to eat the foods in this group to get enough protein which the body needs to grow and develop. These foods also contain nutrients like iron, zinc, magnesium and B vitamins. To make sure you dont eat too much fat, choose leaner cuts of meat and trim off any visible fat and skin. When you cook them, bake or grill instead of frying. But dont forget, you do need some fat in your diet and not all types of fat are unhealthy. The fats found in olive oil, nuts, seeds and oily fish are good for you. In fact when it comes to fish, it is recommended that you eat two portions a week and that at least one of these is an oily fish such as salmon, trout, mackerel or sardines.
Eat moderate amounts of foods from this group and choose lower fat versions where possible. These foods should cover aboutP a third of your plate. P Choose lean meats and remove visible fat. Take the skin off chicken or turkey. Limit chicken and fish cooked in batter or breadcrumb coatings. Cook these foods without adding fat e. g. by grilling, roasting, baking or in a casserole. Aim to eat at least two portions of fish per week, one of which should be oil-rich (oily fish include mackerel, salmon, trout, kippers, pilchards, sardine and fresh tuna -P but canned tuna doesnt count because the processing removes most of the beneficial oils).
It is especially important if you are vegetarian to get your protein, iron, zinc and vitamin B from sources other than meat. P Choose from the foods listed below: Beans, lentils and chick peas Seeds, nuts and nut butters (like peanut butter) If you eat these foods in combination with cereal foods (such as wholemeal bread, rice, pasta) these will provide you with proteins that are equivalent to those found in meat. Some vegetarians still eat eggs, milk and fish. These provide a more complete form of protein equivalent to that in meat.
B vitamins can be obtained by eating fortified breakfast cereals, soya foods and yeast extracts (such as marmite or vegemite). Generally speaking, all types of fish are good for you. They are high in many nutrients that most people aren t getting enough of. This includes high-quality protein, iodine and various vitamins and minerals. However, some fish are better than others, and the fatty types of fish are considered the. That s because fatty fish (like salmon, trout, sardines, tuna and mackerel) are higher in fat-based nutrients. This includes the fat-soluble vitamin D, a nutrient that most people are deficient in.
It functions like a steroid hormone in the body. Fatty fish are also much higher in omega-3 fatty acids. These fatty acids are crucial for your body and brain to function optimally, and are strongly linked to reduced risk of many diseases ( ). To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended. Bottom Line: Fish is high in many important nutrients, including high-quality protein, iodine and various vitamins and minerals. Fatty types of fish are also high in omega-3 fatty acids and vitamin D.