Meat, Fish, Eggs and Beans
These foods are all good for protein, which is vital for expansion and fixing of the body. They’re also good sources of a variety of vitamins and minerals.
Around 15% of the calories that we eat every day should come from protein.
Beef is an excellent source of protein, minerals and vitamins like iron, zinc and B vitamins. It’s also one of the primary sources of vitamin B12. Try to eat low fat slices of beef and skinless birds whenever it’s possible to ease back on fat. Always cook beef completely.
Fish is another critical source of protein, and contains many minerals and vitamins. Oily fish is very loaded in omega-3 trans-acids.
Shoot for at least 2 portions of fish a week, including one portion of oily fish. You can make a choice from fresh, frozen or canned, but canned and smoked fish can be high in salt. For more detailed info on the health advantages of eating fish and shellfish and on how much to eat, see Eatwell’s fish and shellfish pages.
Eggs and beats ( including beans, seeds and nuts ) are also good sources of protein. Nuts are high in fibre and a reasonable substitute for nibbles high in saturated fat, but they do still contain exaggerated levels of fat, so eat them sparsely.