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Tips for less fat in this food group...

  • Don’t eat the skin or fat on chicken or other meats.
  • Try not to stuff yourself with sausages, salami, beef burgers and meat pies, they  are high in fat as well as salt.
  • Cook meat by baking, roasting or grilling.
  • White meats lower in fat than dark or red meats.
  • Beans and other pulses are brilliant as they are low in fat and high in protein. Try them instead of meat in different dishes.
  • Bake, grill or steam fish – it tastes better than if you fry it!
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You are what you eat

Meat and vegetable protein

This group contains meat, fish and eggs as well as vegetable protein, nuts, beans, peas, lentils, dahl, Quorn and soya. These foods give us protein, iron and some other minerals and vitamins. This helps the body to grow and repair itself. They are like building blocks for the body. Meat is well-known for being a good source of iron, so if you don’t eat it, make sure you’re having plenty of other foods from this group. You should eat 2-3 servings of these every day.

One portion of meat or vegetable protein

  • Two slices of cold ham, turkey or chicken.
  • One medium chicken breast.
  • Two sausages.
  • Three bacon rashers.
  • One beef burger.
  • One fillet of fish or fish steak.
  • One small can of tuna, salmon, mackerel, sardines.
  • Four fish fingers.
  • One cup of cooked lentils or beans.
  • Half a large can of beans, chickpeas or lentils.
  • A 100g portion of Tofu or Quorn. 

Meat is good for you because it has nutrients including protein, iron, zinc and B vitamins. But beware! Although some lean meats are lower in fat, like chicken and turkey, others contain a lot of saturated fat. The healthiest way to eat meat is to have it lean and cut off all the fat and skin.

Experts say that we should have fish at least twice a week. One of these meals should contain oily fish like salmon, mackerel, sardines or fresh tuna. These contain omega 3 fatty acids, a very important part of a healthy diet. They also help to keep your heart in healthy. 

If you don’t eat meat and fish then vegetable protein can give you of iron, zinc and the B vitamins along with extra fibre. To get enough of these nutrients eat 3 portions a day. Try to have a variety of beans, lentils, dahl, peas and beans.

Vegetarian sources of omega 3 are: flaxseeds, walnuts and green leafy vegetables.


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