Meat, Fish, Eggs & Others

Eat 2-3 servings of protein every day!

What is protein?

Protein is the part of food that helps your body build and repair muscle and organs such as your heart or liver. It's important for kids because you are still growing and it helps build muscle that will make you STRONG.

You can get protein from many different kinds of food. The easiest way is to eat meat or seafood. You can eat beef, chicken or pork. You can eat fish, crab or prawns. Eggs are another great source of protein. Meat, fish and eggs are considered complete proteins. This means that they have 9 amino acids. (The building blocks to make protein)

But you can get protein from plants as well. Legumes such as beans, soya, peas, lentils and peanuts are a great source of protein. However, these foods are called incomplete proteins. That means they don't have all 9 amino acids to make protein. So if you don't eat any meat or fish at all, you will need to be careful to include other foods in your diet that can make it complete. For example, beans are an incomplete protein. But if you eat beans together with corn, it makes it a complete protein.

lentils are a great source of protein

Try these combinations:

⭐ lentils & rice

⭐ peas & pasta

⭐ peanut butter and bread

⭐ beans and corn

A lot of foods are good protein sources!

How much should I eat?

You should eat 2-3 servings of protein every day. But how much is that?

One serving =

1 egg

30 grams of meat or fish (4-5 slices) or a piece the size of a table tennis ball

1/4 cup legumes

1/4 cup tofu

1 tablespoon peanut butter

Tips:

👍 Eat fresh, lean meat

👍 Eat oily fish such as salmon or sardines

👎 Avoid tinned meat or sandwich meat. (Spam, bacon, sausages, barbecue pork)

👎 Avoid ready-made foods such as pork dumplings

👎 Avoid deep-fried meats

👎 Avoid salted eggs or fish

Meat banner by FreePik / Protein Food by Macrovector @ FreePik

Page updated

Google Sites

Report abuse