Meat-Poultry-Fish-Eggs-Vegetarian alternatives

1-2 portions per day and vary your protein sources alternate meat, poultry, fish, eggs and vegetarian alternatives

1 portion of meat, poultry or fish is equivalent to the size of the fist of the person consuming it. It may also equate to 2 eggs, soya-based products or pulses (lentils, beans, chickpeas, etc.).

How?

In smaller quantities than the food they are served with (1/4 of the plate):

• Vary the types of meat you eat and opt for lean cuts; limit the amount of cured and processed meats you consume. Meat fat is high in saturated fatty acids and cholesterol, and consuming too much can increase the risk of cardiovascular disease.

• Fish should be eaten at least twice a week. You can choose between fresh, frozen or tinned fish (but beware of the salt and oil content).

• The main vegetarian protein sources are tofu, quorn, seitan and pulses (lentils, beans, chickpeas etc.). 

• Serve pulses with cereals or potatoes to optimise their protein content.

• Healthy cooking methods include oven baking, boiling, steaming or in a pan with a little fat or oil.

Why?

Meat and poultry

Meat and poultry are valuable protein sources, and some varieties also supply vitamin B12.

Proteins are fundamental molecules with diverse roles in the human body, extending beyond muscle development.

Vitamin B12 is crucial for proper brain and nervous system function, and it contributes to red blood cell production. This vitamin is exclusively present in animal-derived foods.

Meat is additionally abundant in iron. Animal-derived iron is more readily absorbed by the body compared to plant-based sources.

Fish

Fish provides protein, iodine and Omega-3 fatty acids. Iodine plays a direct role in thyroid metabolism, and Omega-3 fatty acids have cardioprotective properties.

These fatty acids are found mainly in oily fishes (maximum once a week) like salmon, sardines and mackerel.

Eggs

Eggs are high in protein with excellent bioavailability, and they also provide B vitamins, particularly B12 and B9.

Vegetarian alternatives

Pulses, tofu and seitan are useful sources of vegetable protein.

Pulses are high in fibre and good for digestion.

Hidden fats

Cold meats, minced meat, sausages and pâtés contain a lot of fat, and are often responsible for people eating too many calories. Limit these foods to once a week.