Lean meat and alternatives
Research suggests that 94% of New Zealand adults and 95% of New Zealand children eat meat. That’s good, because lean meat contains protein, iron, zinc, B vitamins and a little bit of fat, containing fat-soluble vitamins. This group also includes other foods containing these nutrients, and together they are often referred to as the ‘protein group’.
Which foods are in this group?
This group includes a large number of foods - lean meat, poultry, seafood, tofu and other soy products, eggs, nuts and seeds, and legumes (beans, peas and lentils).
How much do we need to eat?
Because these foods provide such a wide range of nutrients, including foods from this group every day is an essential part of a healthy eating pattern. Choosing a variety over a week will provide all the nutrients they offer. An adult should aim for one or more servings each day - for other age groups, please see Healthy eating for all ages .
Typical serving sizes:
2 slices cooked meat (approximately 100g)
¾ cup mince or casserole
1 egg (50g)
1 medium fillet of fish cooked (100g)
1 medium steak (120g) - use the width and thickness of the palm of your hand or the size of a deck of cards as a rough measure
¾ cup dried cooked beans (135g)
2 drumsticks or 1 chicken leg (110g)
1/2 cup nuts or 2 tbspn seeds
Tips for eating lean meat and alternatives
- Choose lean cuts of meat and poultry, trimming the visible fat off meat, and removing skin from poultry.
- Choose low-fat cooking options, such as grilling, roasting or microwaving rather than frying.
- Legumes offer cheap and filling meal ideas – try canned varieties for convenience and speed.