Meat, Poultry, Fish & Alternatives

Barbeque some fish fillets with fresh herbs and lime for a quick and healthy dinner. Toss some nuts into muesli, stir fries or salads. Or add sliced sirloin steak with chilli, mint, rocket and fish sauce for a spicy Thai beef salad.

Rich in iron and protein, these foods provide us with the strength and stamina our bodies need for everyday activity. Try to choose lean cuts of meat or chicken wherever possible, and match this with a healthy preparation method such as stir-frying, grilling or poaching - which don't need extra oil. Eggs, nuts and legumes - such as chickpeas and lentils - also make fantastic, easy alternatives to meat.

Why is this group good for me?

Meat, chicken, fish, legumes and eggs all help to boost the body's iron levels. Iron helps transfer oxygen throughout the body, which produces energy.

Red meat, poultry, all types of seafood, nuts, eggs and legumes also contain protein - which is essential for healthy growth and development.

As well as being a great source of protein, vitamins and minerals, all types of seafood also contain omega-3 fats that help maintain a healthy heart. Fresh or canned salmon, sardines, mackerel and herrings are especially rich in omega 3s, but all Australian seafood rates as a 'good source' of these vital fats.

How many serves a day do I need?

You should have 1 serve of meat, fish, poultry, eggs, nuts or legumes every day. One serve includes:

65-100g of lean meat or chicken eg. ½ cup of mince meat, 2 small chops, 2 slices roast meat, etc

A small fish fillet (80g-120g)

1/3 a cup of cooked legumes eg. lentils, beans, chickpeas, etc

100g of firm tofu

2 small eggs

30g of nuts

½ cup canned fish

Fresh food tips

Add flavour to fresh steaks or chicken breasts by brushing them with a spicy paste made from 2 cloves of crushed garlic, 1 tablespoon of honey, a freshly chopped chilli, coriander, and a dash of olive oil.

For a quick and easy dinner, wrap fresh fish fillets in foil with slices of tangy lime, freshly torn basil and garlic, and cook in the oven until tender.

Steam a piece of salmon or ocean trout for an Omega-3 boost, and serve with jasmine rice for a healthy twist on fish and chips. Toss some thinly sliced squid tubes in flour, salt and pepper, and lightly fry in olive oil for a healthier alternative to calamari rings. Serve with fresh lemon juice and cracked pepper.

Skinless chicken breast fillets are a great low-fat source of protein. Steam chicken breasts with coriander, bruised lemongrass stalks, shallots and slices of fresh ginger and slice into a fresh salad. A perfect summer meal.

Make a nutty pesto sauce for your pasta by blending some fresh basil, olive oil, pine nuts or cashews and grated Parmesan. The nuts are high in fibre and are also a great source of protein and good unsaturated fats.

For a quick and easy lunch, pick up some shaved turkey from the deli section and serve it on crusty bread with bean sprouts, camembert and cranberry sauce.

An omelette makes an easy and nutritious breakfast. Whisk eggs, and stir through milk and a little cracked pepper. Add diced tomatoes, mushrooms, chives and shallots. Cook in a pan until firm and lightly browned and serve on a lightly toasted English muffin.