Eating a variety of lean meat, poultry, fish, eggs, nuts and seeds, legumes and beans provides many nutrients, including protein, iron, zinc and other important minerals and vitamins, particularly those of the vitamin B group.
This group of foods includes:
Choose lean meat and poultry. Read more about meat and poultry
Eat fish and seafood 2–3 times a week as part of a heart-healthy diet. Read more about fish and seafood
Worried about whether you should be eating eggs? They’re really nutritious and it’s fine to have them regularly as part of a healthy diet. Read more about eggs
For a hit of the healthier fats, add some nuts and seeds into your diet every day. Read more about nuts and seeds
Legumes (beans, peas and lentils) are great sources of fibre and are low in fat. Try to include them twice a week as part of a varied diet. Read more about legumes
Aim for 1–3 serves of either lean meat, poultry, fish, eggs, nuts or seeds, or legumes each day.
The recommended number of serves depends on your age and gender. For more information on what’s right for you, visit the Australian Dietary Guidelines website or talk to an Accredited Practising Dietitian.
|Protein food (aim for 1-3 serves a day)||1 serve|
|red meats like beef, lamb, veal, pork, goat, kangaroo||65 g cooked (90–100 g raw)|
|poultry like chicken or turkey||80 g cooked (100g raw)|
|fish||100 g cooked (115 g raw)
1 small can
|eggs (up to 6 per week)||2 large (120 g)|
|cooked or canned legumes/beans like lentils, chickpeas or split peas (choose no added salt)||1 cup
|nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (choose no added salt)||(1 small handful, 1tbs)|
Tick highlights healthier choices when comparing similar products. All fresh fruit and vegetables are eligible for the Tick.