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).
