This group includes a diverse range of foods, including meat of all kinds, poultry, fish, eggs, nuts and nut spreads (such as peanut butter), legumes and some seeds (such as sesame and sunflower seeds). Foods in this group are good sources of protein, iron, niacin and vitamin B12. Iron in animal foods (e.g. meat and dairy) is readily absorbed by the body, but absorption of iron from plant foods can be increased if combined with a source of vitamin C (found in fruit and vegetables).
How much should I eat?
Both men and women should eat 1 ½ –2 serves of these foods each day. Foods that are rich in iron, such as red meat, should be eaten 3–4 times a week, especially for girls, women and athletes. Alternative sources of iron include green leafy vegetables, peas, wholegrains, legumes and fortified cereals.
One serve of these foods is equivalent to:
- 65–100g cooked meat, chicken e.g. ½ cup lean mince, 2 small chops, 2 slices of roast meat
- ½ cup (80g) cooked (dried) beans, lentils, chickpeas, split peas, canned beans
- 80–120g cooked fish fillet
- 2 small eggs
- 1/3 cup peanuts, almonds
- ¼ cup sunflower seeds, sesame seeds
These amounts supply between 600–850 kilojoules.