Meat, fish, and eggs are important sources of protein and are usually the centre piece of a main meal, but the portions do not have to be large, choose lean cuts and impress with attractive presentation rather than quantity. If you are making a vegetarian dish then you need to include a good source of protein such as nuts, lentils, beans or seeds, you can also add these to meat and fish dishes to boost protein.
Moderate amounts of food from this group should be eaten
This group provides protein, iron and some B vitamins
This group includes all fish, lean meat, poultry and shellfish
It also includes non-meat sources of protein such as eggs, all beans, all pulses, soya and Quorn®
Offer lean cuts of meat and remove any visible fat
Remove skin off poultry
Foods coated in breadcrumbs or batter are generally deep-fried and therefore contain more fat so always offer breadcrumb/batter-free alternatives
Offer fish, especially oily fish such as salmon or trout.
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