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Understanding Food Groups
Understanding Food Groups
(2 of 3 pages)
Meat, Fish & Alternatives
Foods in this group provide protein for the daily repair and renewal
of tissue, and for healthy muscles, skin and nails. They also provide B
vitamins and the mineral iron, which prevents against anaemia. As well
as the traditional meat, fish and poultry, it is healthy to include
vegetarian alternatives like pulses, nuts and eggs.
Try to eat
two to three servings per day - one serving is around 3oz/75g of lean
meat or skinless poultry, 5oz/140g white fish, 2 medium eggs, or
10oz/300g cooked beans or lentils. If you're not vegetarian, including
one portion of oily fish - such as salmon or mackerel - every week is
the easiest way to get your recommended intake of important omega-3
fats.
Milk & Dairy Foods
Dairy products provide protein, vitamins and minerals, and are
particularly rich in calcium for strong bones. Two to three portions of
dairy products a day will provide enough calcium for most people's
needs, although women who have been through the menopause may need a
calcium supplement in addition.
One serving of a dairy product
is 200ml milk, one small pot of yoghurt or a matchbox size piece of
cheese. Where possible, choose low fat versions, as traditional full
fat dairy products are high in saturates.
If you can't
tolerate dairy products, don't worry - you can substitute milk with
alternatives such as calcium-fortified Soya milk and also increase your
calcium intakes from nuts, broccoli, canned fish with bones and figs.
Disclaimer
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