MEAT, FISH, EGGS, PULSES, BEANS AND NUTS

These foods are high in protein, which we need for build and replacing muscles. They contain minerals, such as iron, which are vital for producing red blood cells.

Oily fish such as mackerel, salmon and sardines, also provide omega-3, which can help protect the heart. Beans, pulses, soya and tofu are good sources of protein.

How often?

Aim to have some food from this group every day, with at least 1-2 portions of oily fish a week.

Try:

  • serving meat, poultry or vegetarian alternative grilled, roasted or stir-fried.
  • a small handful of raw nuts and seeds as a snack or chopped with green salad
  • using beans and pulses in a casserole to replace some - or all - of the meat
  • fish pie, or make your own fish cakes
  • eggs scrambled, poached, dry fried or boiled- the choice is yours!