This group contains meat, fish, poultry, eggs, chicken and turkey. Apart from that, pulses are things like beans, peas, lentils and other vegetable-based sources of protein include tofu, bean curd and mycoprotein and Quorn. They are full of protein, low in fat and can be used in place of meat in most recipes. These foods helps the body to grow and repair itself also iron for healthy blood.
One portion of Protein is:
- One beefburger.
- One fillet of fish or fish steak.
- One medium chicken breast.
- One small can of tuna, salmon, mackerel, sardines.
- Two egg
- Two sausages.
- Two slices of cold ham, turkey and chicken.
- Three bacon rashers.
- Four fish fingers.
What type of food should I eat?
- Oil-rich fish like salmon and mackerel contain omega 3 fatty acids which keep our hearts healthy and are a good source of vitamins A and D.
- Choose white meat (e.g. poultry) and fish(haddock, plaice, coley, cod, skate and hake) which are generally low in fats, in preference to red meat
- Try to avoid adding too much fat to eggs when cooking. So, try on poaching, scrambling or boiling of egg.
- Grill meat rather than frying it.
- Cut off excess fat of meat or chicken before or after cooking.
- Substitute some of the meat in your recipe for vegetable sources of protein.
- Mix up your protein foods to include seafood, beans and peas, unsalted
nuts and seeds, soy products, eggs, and lean meats and poultry. - Try main dishes made with beans and seafood, like tuna salad or bean chili.