A closer look at:

Meat, fish, eggs, beans and other non-dairy sources of protein.

As well as being great sources of protein, these types of food are rich in vitamins and/or minerals, so try to eat some food from this group every day.

White meat such as chicken is preferred over red meat such as steak. Some types of meat are high in fat, particularly saturated fat. So, when you’re buying meat, remember that the type of cut or meat product you choose, and how you cook it, can make a big difference.

To cut down on fat:

• choose lean cuts of meat and go for leaner mince,

• cut the fat off meat and the skin off chicken

• try to grill meat and fish instead of frying

• view bacon and sausages as an occasional treat along with meat pies and salami. These are often high in fat.

• have a poached or boiled egg instead of a fried egg

Most people should be eating more fish. Aim for at least two portions of fish a week, including a portion of oily fish.

Beans, peas and lentils (which are all types of pulses) are good alternatives to meat because they’re naturally very low in fat, and they’re high in fibre, protein, and vitamins and minerals. Good for protein, minerals and vitamins.  Plant proteins such as pulses (such as beans and lentils) and nuts are considered healthy sources of protein.

What's included ?

Meat, poultry and game, including: lamb, beef, pork, chicken, bacon, sausages, burgers White fish (fresh, frozen or canned), including: haddock, plaice, pollack, coley, cod.

Oily fish (fresh, frozen or canned), including: mackerel, sardines, trout, salmon, whitebait Shellfish (fresh, frozen or canned), including: prawns, mussels, crab, squid, oysters.



Beans and other pulses, including: lentils, chickpeas, baked beans, kidney beans, butter beans.

What to do?

Eat some meat, fish, eggs, beans and other non-dairy sources of protein every day.

Eat at least two portions of fish a week, including a portion of oily fish.

Top Tips

There are recommended limits for oily fish, crab and some types of white fish. See the NHS website for more information  about these limits and choosing fish from sustainable sources. Read more at http://www.nhs.uk/Livewell/Goodfood/Pages/fish-shellfish.aspxnhs.uk/fish

Beans and other pulses fit in this group and they are also included in ‘Fruit and vegetables’. They can only count as a maximum of one portion of fruit and veg a day.

When you’re cooking and serving these foods, try not to add extra fat or oil.

When you’re buying meat, ask your butcher for a lean cut or compare the labels on different products and choose the one lower in saturated fat.

Watch out for meat and fish products in pastry, batter or breadcrumbs – these can be high in fat and/or salt.