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Healthy for Life

Your guide to Meat, , , eggs, beans and nuts

The on this shelf provide for growth and repair. They are also the main source of for healthy blood. Choose 2 servings a day.

Food Shelf Facts

Lean is Oily fish provides Beans and eggs Limit processed a good source of essential omega 3 are good sources salty meats such as iron. Chicken, turkey . of protein and are , and and fish are good low in . They are – not every day. low-fat options. a good choice for meat‑free days.

What is a 1 serving size is: Portion guide The palm of the Lean , lamb, , 50–75g cooked (half Serving? mince or poultry size of palm of hand) hand, width and depth without fingers Cooked fish, 100g and thumbs, shows soya or how much meat, Beans or lentils ¾ cup poultry and fish you need in a day. Eggs 2 Unsalted nuts or seeds 40g

Healthy Eating Tips

Lean meat is best. Use low‑fat Eat oily fish up to Homemade shepherd’s Remove skin from methods such as twice a week. pies, , stir-fries poultry and visible grilling, baking, and curries are good fat from meat for the steaming or . choices for family healthier option. Cook without meals. fat or oil to keep calorie intake low.

For more food facts and healthy eating tips visit www.healthyireland.ie Source: Department of Health. December 2016.