Meat, poultry, fish, eggs, beans and nuts

Meat, poultry, fish, eggs, beans and nuts are a source of protein, iron and other important nutrients.

Eat high-quality protein in at least two meals a day. This will help to keep you strong and protect your muscles.

What is included?

Choose lean fresh meat, poultry and fish. Include some meat-free meals in the week too. Eggs, pulses such as beans, peas and lentils, nuts and tofu all count.

How much should I eat?

Aim to have two to three servings from this shelf every day.

What is a serving?

2 eggs
¾ cup beans
40g unsalted nuts or seeds
50-75g cooked lean mince beef
50-75g cooked lamb
50-75g cooked pork
50-75g cooked lean chicken or turkey
100g cooked fish
100g cooked tofu
¾ cup lentils

The palm of your hand, width and depth without fingers and thumbs, shows how much you need in a day.

Eat fish

Aim to eat fish once or twice a week. It is a good source of protein. Oily fish, such as mackerel, salmon and pilchards, should only be eaten once a week. These contain omega-3 fatty acids which are important for a healthy heart.

Choose iron-rich foods

Red meat is the best source of iron, but iron is also found in pulses, oily fish and eggs.

Having foods and drinks rich in vitamin C can enhance iron absorption. Have a small glass of orange juice or vegetables at meal time.

Green vegetables, peppers and tomatoes are good sources of vitamin C.

Limit processed meats

Processed and cured red meat including bacon, sausages, burgers and luncheon meats. These are high in fat and salt and lower in iron. If cooking these, bake or grill the meat on a rack instead of frying.

High protein meal ideas

2 poached eggs on wholemeal toast
Baked beans on wholemeal toast
Mixed vegetable omelette
Pork and vegetable noodle stir fry
Lentil soup with wholemeal bread
Tuna, sweetcorn and lettuce in pitta bread
Chicken, lettuce and tomato sandwich on wholemeal bread

High protein snack ideas

Yogurt with chopped fruit
Bowl of milk pudding with berries
Stewed fruit with low fat custard
Hummus with vegetable sticks
Crackers and cheese

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