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.

General Advice

• 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^®

Catering Advice

• 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.