The meat and protein food group consists of the following foods (which are all high in protein):
- eggs – chicken eggs, duck eggs
- fish – anchovies, cod, mackerel, salmon, sardines, snapper, swordfish, trout, tuna
- shellfish – clams, crab, crayfish, lobster, mussels, oysters, prawns, scallops, squid (calamari)
- game meats- rabbit, venison
- meats – beef, lamb, pork, veal (including liver and kidney)
- poultry – chicken, duck, goose, turkey (including liver and kidney)
- nuts & seeds – almonds, cashews, hazelnuts, peanuts, pecans, pistachios, walnuts, pumpkin seeds, sesame seeds, sunflower seeds
- legumes – black-eyed peas, borlotti beans, chickpeas (garbanzo), lentils, lima beans, navy beans, red kidney beans, soy beans, tofu (including tempeh), white beans
How much of the meats & protein food group is needed
The amount of meats and protein foods required each day is dependent on the age and gender of the individual. Meats and protein foods contain high levels of protein, B vitamins, vitamin E, iron magnesium, zinc. The recommended daily intake for this food group is dependent on the age and lifestage of the individual.
** these portions are for inactive to moderately active people; for those that are more active, there is scope to have slightly higher portion sizes
| AGE | PORTION | |
|---|---|---|
| CHILDREN | 2-3 years 4-8 years | 0.5 0.5 |
| GIRLS | 9-13 years 14-18 years | 2 2 |
| BOYS | 9-13 years 14-18 years | 2 3 |
| WOMEN | 19-30 years 31-50 years 50+ years | 3-4 2 2 |
| MEN | 19-30 years 31-50 years 50+ years | 5 4 5 |
| PREGNANT & LACTATING WOMEN | 19-30 years 31-50 years 50+ years | 3-4 2 2 |
Why the meats & protein food group is good for you
The meat and protein food group is healthy because of the following important reasons:
- good source of dietary protein which provides essential amino acids, which are the building blocks of blood, bone, enzymes, hormones and skin
- have muscle building properties
- has many vital nutrients essential for good health:
Portion size
Portion sizes for 1 cup (and equivalent) of meats & protein foods are shown below:
| 1 portion (85g) | |
|---|---|
| meats | 85g cooked lean beef, veal, lamb or pork |
| game meat | 85g cooked venison, rabbit, etc |
| poultry | 85g cooked chicken, turkey or duck (skinless) |
| fish | 85g cooked fish |
| shellfish | 85g cooked shellfish (crab, lobster, clams) |
| eggs | 1 egg |
| nuts & seeds | 42g nuts (almonds, brazil nuts, peanuts, pistachios, hazelnuts, pecans, walnuts) 42g seeds (pumpkin, sesame, sunflower) 1 Tblsp nut butter |
| beans & peas | 1/4 cup dried beans 1/4 cup dried peas 1/4 cup baked beans 1/4 cup soy beans 2Tblsp hummous |
Protein properties
- protein is required to release energy inside muscle cells
- foods high in protein assist muscles in burning fat efficiently
- amino acids, the building blocks of protein, are essential nutrients vital for many important functions in the body, including forming enzymes and hormones, assisting the nervous system to function effectively
Different choices of protein foods
- Meats such as beef, veal, lamb and pork are not the only type of food that contains quality protein, there are also many others:
- fish – plenty of different types of fish are very healthy (salmon, mackerel, tuna are especially good) and the further in the ocean the fish comes from, the healthier the fish is for you
- shellfish – there are many types of shellfish that have high levels of protein, the further in the ocean the shellfish comes from, the healthier the shellfish is for you
- poultry – chicken and turkey are great sources of protein, especially when fat has been trimmed
- game meat – there are many types of game meat that have good levels of protein (rabbit, venison, bison)
- eggs – are an excellent source of protein, are high in antioxidants and almost the perfect food, as they contain every nutrient except calcium
- nuts and seeds – are also a great source of protein and a healthy alternative to meat
Great as snack foods
- nuts and seeds contain good amounts of protein and are great as a snack between meals
- legumes such as beans and peas, make great dips, are full of protein and are a healthy alternative to meat
- the egg is a great snack in between meals (boiled eggs)
Essential nutrients
- the B vitamins are essential for a healthy nervous system and meats are high in certain B vitamins and cofactors:
- vitamin E is one of the most important antioxidant vitamins which protects against free radical damage from cell oxidisation
- iron is an essential nutrient for forming red blood cells and which many women (including pregnant and lactating mothers) are deficient in this vital mineral
- magnesium assists with muscle relaxation
- zinc is an antioxidant which works on maintaining the immune system
Vegetarians and vegans
- there are many alternatives for vegetarians and vegans in this food group
Amount of dietary fat recommended
- Dietary fat should consist of no more than 30% of total daily calorie intake – which is about 50g-60g of fat for a sedentary person on 7500kJ (1800 calories) a day
Amount of dietary protein recommended
- Dietary protein should consist of no more than 0.75g per kilogram body weight of total daily calorie intake – women who are pregnant should add another 6g of protein and lactating women should add 16-12g of protein per day
Amount of dietary carbohydrate recommended
- Dietary carbohydrate should consist of 45%-65% of total daily calorie intake – it is recommended that these come from unrefined sources with a lower glycemic index
