Lean meat and fowl, fish, eggs, tofu, nuts and seeds and legumes / beans

Did you know that adult males should eat less red meat? However, is it possible that many children and some women need to eat more?

However, in general, this food group is an important part of Australian meals, culture and way of life and a wide variety of foods are consumed from this food group. This group includes all types of lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes / beans.  bolts

Traditionally, foods in this food group are considered "high in protein" and most Australians have no problem eating enough protein each day. However, more importantly, this food group also provides a wide diversity of other nutrient such as: iodine, iron, zinc, vitamin, especially B12, and essential fatty acid.

Lean red meat are a particularly good source of iron, zinc and vitamin B12 and are easily absorbed. Iron is especially important in childhood and for adolescent girls, pregnant women, menstruating women, and endurance athletes.

Iron and zinc are more easily engrossed by the body from foods of animal origin than from plant food such as nuts, seeds and legume / beans. However, the vitamin C found in fruits and vegetables will help in the absorption of iron from these non-animal nourishments.

Legumes deliver many of the same nutrients as lean meats, poultry, fish, and eggs, which is why they have been included in this food group, as well as the plant food group. They are essential in fruitarian and vegan eating habits to get enough of the key nutrients found in this food group.

What is in the group of lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes / beans?

Foods in this food group are divided into 6 categories. Examples include:

Lean meats: beef, lamb, veal, kangaroo, lean sausages (low in salt)

Poultry: chicken, turkey, duck, emu, goose, wild birds

Fish and shellfish: fish, shrimp, crab, lobster, mussels, oysters, scallops, clams

eggs: chicken eggs, duck eggs

Nuts and seeds: almonds, pine nuts, walnuts, macadamia, hazelnut, cashews, peanuts, nut spreads, pumpkin seeds, sesame seeds, sunflower seeds, Brazil nuts.

Legumes / beans: all beans, lentils, chickpeas, split peas, tofu.

An image of red meat, chicken, fish and eggs to illustrate foods in the lean meats group.

How much should I eat of the group of lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes / beans?

The Guideline recommend that you eat 1 to 3 serving of foods from this food group per day, depending on your age. During pregnancy, 3 to 4 servings per day are recommended.

Variety is the key. For a week, a maximum of about 7 servings of lean red meat is recommended. However, keep in mind that many adults eat more than the recommended serving size for a meal of meat, poultry, or fish. Follow the link underneath to find out how many servings you should eat per day.

Recommended minimum average daily amount of servings from each of the five food groups

Children, adolescents and young children

Adults

Eating more than the recommended servings is not a problem if you keep your average weekly intake in line with the total recommended serving size for a week. For example, instead of consuming 100g of cooked fish twice a week, you could consume 200g of it once a week; Or instead of consuming 65g of red meat every day, you could eat twice as much every other day.

A serving of lean meat and poultry, fish, eggs, nuts and seeds and legumes / beans costs 500-600kJ, which remains:

65g heated lean red meat such as beef, lamb, veal,goat or kangaroo (about 90-100g raw)

80g cooked lean fowl, such as chicken or turkey (100g uncooked)

100 g of heated fish fillet (approx. 115 g uncooked) or a small tin of fish

2 large eggs (120 g)

1 cup (150 g) cooked or canned legumes / beans, such as lentils, chickpeas or split peas (preferably no salt added)

170g of tofu

30 g of nuts, seeds, peanut or almond butter or tahini or other nut or seed paste.