Meat, Fish, Eggs and Beans

This group includes pulses, soya-based foods like tofu, seeds and eggs. They provide iron, protein, B Vitamins (especially Vitmain B12) plus minerals zinc and magnesium. Iron is needed for healthy blood and enzymes. Protein is essential for the body’s growth and repair – any excess is used for energy.

How much? Two to three portions per day, including two portions of fish per week, one of which should be an oily fish such as salmon, mackerel, sardines, or fresh tuna.