Meat, Fish, Poultry and Pulses

 Contents

• The role of meat, fish, poultry and pulses
• How often should I eat meat, fish, poultry and pulses?
• Oily fish and omega 3 fatty acids
• Healthy choices 

Why is protein important?

Increasing protein in your diet is important because it helps build and maintain muscle, supports weight management by keeping you fuller for longer, stabilises blood glucose, and aids in tissue repair and immune function. It's especially beneficial as you age or during periods of illness, recovery, or increased physical activity.

How often should I eat meat, fish, poultry and pulses?

• Aim to include a mix of animal (e.g. chicken, turkey, fish, eggs, dairy) and plant (e.g. beans, lentils, chickpeas, tofu, nuts) sources.
• We should aim to have some food from this group every day.
• All adults are advised to eat no more than 500 g of cooked red meat every week.
• It is recommended that we eat at least two portions of oily fish every week.

Oily fish and omega 3 fatty acids

Omega 3 fats are a type of healthy fat called an essential fatty acid. Your body cannot make these in sufficient amounts, so you have to get them through food. They can lower blood triglycerides (a type of fat found in the blood) and help protect against heart disease.

Oily fish are excellent sources of omega 3 fats. These include the following:

• Mackerel
• Salmon
• Tuna (fresh or frozen)
• Sardines
• Kippers
• Herring

Although tinned fish counts, some brands of tuna may have the omega 3 removed during processing so it is important to check the label.

Healthy choices

• Choose lean cuts of red meat, chicken and turkey.
• Choose lean mince when making burgers, meatballs or kebabs.
• Remove any visible skin or fat from meat and chicken before cooking.
• Where possible, use low-fat cooking methods, e.g. grilling, boiling, air-frying, steaming, dry roasting, microwaving or poaching.
• Limit your intake of processed meat products, e.g. sausages, sausage rolls, Scotch pies, burgers, pork pies and corned beef.
• When you are cooking dishes such as chilli con carne, bolognese or casseroles, heat the meat first before you add any other ingredients. This will help the fat to separate from the meat, allowing you to drain the fat off.
• You can also reduce the amount of meat you use and bulk the dish up with pulses such as chickpeas or kidney beans.
• Plant-based protein sources are rich in protein, low in fat, and high in fibre. They are also more affordable than meat, making them a great alternative.
• Choose fish that is fresh, frozen or tinned in brine, water or tomato sauce.