Lesson 6 Meat and fish

This food group contains red meat, white meat, fish & seafood, and eggs

All are rich in protein!

Red meat: beef, pork, lamb, mutton, and all of their products

  • Rich in iron → can prevent iron deficiency

Consume red meat once every week, as eating it more frequently can lead to heart diseases and cancer!

  • Avoid processed meat! (ham, sausages, smoked meat, etc)
  • Processed meat is a carcinogen (leads to cancer!)

White meat: chicken, turkey, duck, rabbit

  • Healthy source of high value protein!

Consume white meat once or twice a week

  • Great source of many vitamins (A, D, B12, B1, B2) and other helpful substances
  • Do not raise blood cholesterol significantly!

Consume up to 4 eggs weekly!

Healthy source of high value protein, vitamins, minerals

Small fishes (that can be eaten with the bone) are also rich in Calcium.

Oily fishes are rich in “healthy fat”

Includes sardines, salmon, pilchards, mackerel, trout, herring, and sprats.

Consume fish or seafood 2-3 times a week,

one of which should be oily fish.