Meat, Fish, Eggs, Beans, and Other Non-dairy Sources of Protein
It is essential that we include a variety of foods from the meat, fish, and alternative group each day, as they provide many essential nutrients required for good health. Dry beans and peas are also included in this group, as well as being part of the vegetable group. These foods are grouped together because they are excellent sources of protein.
How much should we be eating?
We ought to aim for two to three servings of meat or alternatives each day; with around one third of our plates being filled each time. It is also important to remember that the recommended intake of fish is two portions each week, with at least one being oily, such as salmon, trout, mackerel or sardines.
What are some of the beneficial components found in this group?
- Protein – required for growth, repair, and maintenance
- Iron – used to carry oxygen in the blood
- B vitamins – vital for proper function of the nervous system, building tissues, the formation of red blood cells, and to help the body release energy
- Zinc – helps the immune system function properly
- Magnesium – necessary for building bones and also releasing energy from muscles
- Vitamin E – anti-oxidant, protecting vitamin A and essential fatty acids from cell oxidation
- Omega-3 fatty acids – in oily fish, may help protect against heart diseaseThis group of foods can be high in fat, therefore we need to make sure we choose lean cuts of meat and trim off visible fat and skin. Don’t forget, however, we do need some fat in our diets and not all types of fat are unhealthy. The fats found in olive oil, nuts, seeds and oily fish are good for us.
Foods that are included within this group
Lean cuts
- Beef
- Ham
- Lamb
- Pork
- Veal
- Chicken
- Duck
- Turkey
Beans and peas
- Black beans
- Black-eyed peas
- Chickpeas
- Kidney beans
- Lentils
- Lima beans
- Pinto beans
- Soy beans
- Split peas
- Tofu
- White beans
- Tempeh
- Texturized vegetable protein (TVP)
Nuts & seeds
- Almonds
- Hazelnuts
- Peanuts
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
- Peanut butter
Eggs
- Chicken eggs
- Duck eggs
Fish
- Cod
- Haddock
- Herring
- Mackerel
- Pilchards
- Salmon
- Sardines
- Sea bass
- Trout
- Tuna
Practical tips for every day eating:
- Eat moderate amounts of foods from this group
- Eat around two to three servings each day
- Eat at least two portions of fish per week, one of which should be oily (mackerel, salmon, pilchards, sardines and fresh tuna)
- Remember these foods should cover about one third of our plates
- Choose lean meats and remove visible fat
- Take the skin off chicken or turkey
- Limit meat or fish cooked in batter or breadcrumb coatings
- Chose to grill, roast, bake, microwave, poach, or make a casserole instead of frying etc
- Include peas, beans and lentils in your meals rather than meat several times a week
- Try adding peas, beans and lentils to soups, curries or casseroles
- Use canned beans for convenience, or soak and cook dried beans or lentils
- Experiment with chickpeas, kidney and black beans, and lentils
- Top a salad with beans, lentils, chickpeas, hard boiled egg, nuts or seeds
- Snack on a small handful of nuts or seeds
- Remember to limit meats which are high in saturated fat such as sausages, bacon, fried battered fish, breadcrumbed meats
- Blot excess oil from meats after cooking
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I came back for a wee look over this series…..I substitute most my meat with beans….meat is a very ‘weekend’ thing for me…. even though I love it, I really don’t eat a lot of it….
Hi Taleen,
Suitable alternatives for meat are peas, beans, lentils, soya-based foods (including tofu), seeds, nuts and nut butters (such as peanut butter), and eggs.
A portion of beans would be 1 cup full, so you should aim for this amount.
Check out my series on vegetarian eating, even though you’re not vegetarian, you may find it useful. Let me know if you’re wondering about anything else! :-)
If you’re eating meat at weekends try to get some red meat in there, that way you’ll not miss out on iron – which is best absorbed from a meat source.
Vegetarian alternatives to meat
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