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Meat, Fish & Poultry
Meat, poultry and fish can play an important part in a healthy, balanced diet. They are packed with essential vitamins and minerals, and are an excellent source of protein. Our bodies need protein for growth and repair. The protein in meat is of high biological value thus easily absorbed and assimilated in the body.

It is also a valuable source of energy.

Iron, zinc, selenium, the B-vitamins and vitamin D are just some of the vital nutrients found in meat, poultry and fish. These are needed for a whole range of bodily functions, from keeping the blood healthy to maintaining our nervous and immune systems.
 
Red Meat
Red meat, in particular, is also a good source of easily absorbed iron. Lean meats, especially pork, provide the B-vitamins, and liver (chicken, calf and lamb) supplies many nutrients from vitamin A to zinc. Vitamin C, found in vegetables, aids absorption of iron from meat, when eaten together. Red meat is high in saturated fat, so they should be avoided and leaner options like chicken or fish should be incorporated in diet. If red meat is consumed, then any visible fat (seen as white streaks) should be trimmed and a cooking technique should be used where minimal visible fat is used.
 
Poultry
Poultry is high in protein and is a useful source of B vitamins. It is also low in saturated fat, especially if you remove the skin.
 
Fish and Seafood
Fish and seafood are high in protein and packed with nutrients. White fish, such as white pompret, cod, halibut and plaice, contain less than five per cent fat, while oil-rich fish, such as salmon, mackerel and sardines, is a valuable source of vitamin D and polyunsaturated fats called omega-3 fatty acids. These help reduce your risk of heart disease, and are thought to be important for the development of the brain of the unborn child, and for children. They may also help to ease inflammatory conditions, such as arthritis.
 
Fat in Meat
Fat imparts flavour and provides succulence to meat and poultry during the cooking process, so it is fine to leave it on the meat during cooking. To limit your dietary intake of saturated fats, however, it is best to trim off any visible fat, and remove the skin from poultry, particularly before serving. Most of the important nutrients are found in the lean tissue. Meat can be quite low in fat, with the amount and type depending on the meat and the cut.

The amount of fat being taken in food also depends on how you cook the food.

Meat fish and poultry: 1-2 servings
Foods to eat: Chicken, fish, egg white.
Foods to avoid: Mutton, red meat, organ meat and egg yolk.
 
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