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Meat, fish, eggs, beans and other non-dairy sources of protein

What counts?

This food group includes meat, poultry, fish, eggs and other non-dairy sources of protein.

• Meat products include bacon, salami, sausages, beef burgers and paté.
• Fish includes frozen, fresh, smoked and canned fish as well as fish products such as fish fingers and fish cakes.
• Non-dairy sources of protein include nuts, tofu, mycoprotein, textured vegetable protein (TVP), beans such as red kidney beans and canned beans and pulses such as lentils and split peas.

How much should you eat?

EAT MODERATE AMOUNTS!

• Some types of meat products are high in fat especially saturated fat, which can raise blood cholesterol and is linked to heart disease. So, eat moderate amounts and choose lower fat versions whenever you can.
• The government recommendation for red and processed meat is to eat no more than 500g per week (cooked weight) on average. If spread over every day of the week this would be about 70g per day, equivalent to a small steak (about the size of a pack of cards), 3 average-sized rashers of bacon or slices of ham, or a quarter-pounder beef burger.We should aim to eat two portions of fish each week, one of which should be an oily fish (e.g. salmon, mackerel, trout, sardines or fresh tuna). Some people may benefit from eating more than this (for more information see 'How much fish?' on this page).
• There is no recommended limit for the number of eggs we should eat a day. Eggs can be enjoyed as part of a healthy diet but remember to eat a variety of foods and in moderation.
• Did you know beans and pulses such as kidney beans, chickpeas and lentils also count towards your 5 A DAY fruit and vegetable target? A portion is 3 heaped tablespoons and they can only contribute 1 portion a day no matter how much you eat (because they don’t contain the same mixture of nutrients as fruit and vegetables).

Why eat these foods?

These foods provide:

• Protein: needed for growth and repair, also a source of energy
• Iron: especially red meat, needed for healthy red blood cells
• B Vitamins: especially vitamin B₁₂ (this is found naturally only in animal sources and is required for blood cells and nerve function)
• Vitamin D: in meat, required for healthy bones
• Zinc: (e.g. found in meat, shellfish, nuts, pulses and eggs) required for tissue growth and repair
• Magnesium: (e.g. in nuts, fish and meat) helps the body use energy. Needed for healthy tissues and bones
• Omega-3 fatty acids: in oily fish, may help protect against heart disease

NB: The non-dairy, vegetarian sources of protein listed above provide protein, fibre and iron but are not a rich source of zinc and generally provide no vitamin B₁₂ (unless fortified)

Healthy eating tips

• Choose lean meat. Generally, the more white you can see on raw meat, the more fat it contains. 
• Cut off any visible fat and skin before cooking meat and try not to add extra fat or oil.
• Try not to eat too many meat products such as sausages, salami, pâté and beef burgers, because these are generally high in fat including saturated fat. They are often high in salt too.
• Try using smaller quantities of meat in dishes and more vegetables, pulses and starchy foods e.g. cut down on the meat in casseroles and stews but add extra pulses, pearl barley and vegetables.
• Try to grill, roast or microwave meat and fish rather than frying. Roast meat on a metal rack above a roasting tin, so fat can run off.
• Eat oily fish once a week.
• Poach or boil eggs rather than frying.
• If you do choose to fry your food, use an oil that is high in unsaturated fat such as sunflower or rape seed oil. Drain off as much of the oil as you can and blot with kitchen paper.

How much fish?
Fish is great for health, and we should all aim to eat two portions of fish a week, one of which should be oily (A portion of fish is around 140 grams when cooked).
There are government recommendations for the maximum number of portions of oily fish we should be eating each week. This is because oily fish can contain low levels of pollutants that can build up in the body.
These recommendations are different for men and women, and there is separate advice on swordfish.
Men and boys:

• Up to four portions of oily fish a week.

Women and girls:

• Up to two portions of oily fish a week for women and girls who may become pregnant in the future, or who are pregnant or breastfeeding. This is because pollutants found in oily fish may affect the development of a baby in the womb in the future.
• Up to four portions of oily fish a week for women who won’t become pregnant in the future.

The one exception to the recommendations above is swordfish. Children, pregnant women and women who are trying to become pregnant should not eat swordfish. Other adults should eat no more than one portion of swordfish per week. This is because it can contain more mercury than other fish, and consuming high levels of mercury can cause health problems.