The Meat Group

Which foods are included?

In The Australian Guide to Healthy Eating, the following foods have been included:

Baked beans, lean beef, dried and canned beans e.g. blackeye, kidney and borlotti, canned and fresh fish, chicken (without the skin), eggs, ham, hummus, lamb (fat trimmed off), lentils, pork, nuts and seeds, peanut butter, pine nuts and tofu.

There are many other foods that can be included in this group, this will depend on culture, tradition, availability, cost and personal preference.

Which Nutrients Are Provided?

The main nutrients provided by this group of foods are iron, protein, B vitamins (especially vitamin B12) and zinc. 

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 B12 is needed for the formation of blood cells and nerve fibres.

Zinc is needed for growth of tissues, immune function and wound healing.

Other Foods That Count

All beans and pulses, all fish, all lean meats, all nuts, all poultry without skin, all shellfish, Sushi (raw fish component) and textured vegetable protein.

Practical Advice

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; fresh is delicious, however, canned fish is a nutritious substitute.