Meat, fish and alternatives
Which nutriants are provided?
- The main nutrients provided by this group of foods are iron, protein, B vitamins (especially vitamin B 12), zinc and magnesium.
- Iron is needed for the formation of haemoglobin and myoglobin in blood. It is also a component of many enzymes.
- Protein must be provided in the diet for growth and repair of the body, any excess is used to provide energy.
- B vitamins are principally involved in energy metabolism.
- Vitamin B 12 is needed for the formation of blood cells and nerve fibres.
- Zinc is needed for growth of tissues, immune function and wound healing.
- Magnesium is needed for bone development and nerve and muscle function. It is also necessary for the function of some enzymes involved in energy utilisation.
Meat, fish and altenatives - Practical advice
- Meat, fish, eggs and pulses (beans, lentils and dried peas) all provide protein and B vitamins.
- Red meat is rich in iron and zinc. Oily fish (such as herring or mackerel) contains vitamin E and essential polyunsaturated fatty acids.
- Protein foods should provide 12% of your dietary intake
- Eat moderate amounts of foods from this group and choose lower fat versions where possible.
- Choose lean meats and remove visible fat.
- Take the skin off poultry.
- Avoid poultry and fish cooked in batter or breadcrumb coatings.
- Cook these foods without adding fat.
- Aim to eat at least two portions of fish per week, one of which should be oil-rich (fresh tuna counts, but canned tuna does not).
