These foods are sources of protein, vitamins and minerals, therefore, it's important to include some foods from this group.
Protein is used by the body for growth and repair.
Some types of meat are high in fat - particularly saturated fat.
The type of meat you choose and the way you cook it can make a difference:
- Choose leaner meats where possible and avoid adding extra fat or oil when cooking - use the grill instead of frying.
- Cut the fat off meat and remove the skin from chicken.
- Limit processed meats such as sausages, bacon and cured meats.
If you eat more than 90g per day of red or processed meats, try to reduce this to no more than 70g per day.
Beans and pulses
Beans and pulses are naturally low in fat, filling and can often provide a healthy and cheaper alternative to meat in most dishes. This includes beans, chickpeas, lentils and peas.
You can eat fresh, frozen or canned fish. Remember that fish canned in brine, or smoked fish, can be high in salt.
You should aim for 2 portions of fish per week, with one portion being oily fish such as salmon, mackerel, sardines or fresh tuna.
Eggs are high in a range of nutrients including:
- B vitamins
Boiled, scrambled or poached eggs made without using fat are better for you than fried. Try to avoid adding salt and saturated fats such as butter or cheese when having eggs.