Meat and alternativesMMeat and alternativesMeat and alternativesEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2013-09-27T04:00:00ZTheresa Couto, RD;Elly Berger, BA, MD, FRCPC, FAAP, MHPE;Francy Pillo-Blocka RD, FDC000Flat ContentHealth A-Z<p>Learn about the nutrients in and recommended serving sizes for meat and alternatives, one of the four food groups in Canada's Food Guide.</p><ul> <li>Source of protein and fat</li> <li>Good source of B vitamins, iron, zinc and magnesium</li> </ul><h2>Key points</h2> <ul>Meat and alternatives are a source of protein and a good source of B vitamins, iron, zinc and magnesium. <li>To limit fat intake, trim visible fat from red meat, remove skin from poultry, choose lean alternatives and try roasting, baking or poaching meat and fish.</li> <li>Eat at least two servings of fish a week, taking care to remove bones from children's servings.</li> <li>Eat meat alternatives such as beans, lentils, tofu, eggs and nuts regularly. </li></ul>
Viandes et substitutsVViandes et substitutsMeat and alternativesFrenchNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2013-09-27T04:00:00ZTheresa Couto, RD;Elly Berger, BA, MD, FRCPC, FAAP, MHPE;Francy Pillo-Blocka RD, FDC000Flat ContentHealth A-Z<p>Découvrez les nutriments présents dans les viandes et les substituts, l’un des quatre groupes alimentaires du Guide alimentaire canadien, de même que la taille des portions recommandées.</p><ul><li>Source de protéines et de matières grasses</li><li>Bonne source de vitamines B, de fer, de zinc et de magnésium<br></li></ul><h2>À retenir</h2><ul>Les viandes et substituts sont une source de protéines et une bonne source de vitamines du groupe B, de fer, de zinc et de magnésium. <li>Afin de limiter la consommation de matières grasses, enlevez le gras visible de la viande rouge, enlevez la peau de la volaille, choisissez des alternatives faibles en matières grasses et essayez de rôtir, de cuire ou de pocher les viandes et le poisson.</li><li>Consommez au moins deux portions de poisson par semaine. Pour les enfants, assurez-vous que le poisson ne contient aucune arête.</li><li>Consommez régulièrement des substituts de viande comme les haricots secs, les lentilles, le tofu, les œufs et les noix.<br></li></ul>

 

 

Meat and alternatives1440.00000000000Meat and alternativesMeat and alternativesMEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2013-09-27T04:00:00ZTheresa Couto, RD;Elly Berger, BA, MD, FRCPC, FAAP, MHPE;Francy Pillo-Blocka RD, FDC000Flat ContentHealth A-Z<p>Learn about the nutrients in and recommended serving sizes for meat and alternatives, one of the four food groups in Canada's Food Guide.</p><ul> <li>Source of protein and fat</li> <li>Good source of B vitamins, iron, zinc and magnesium</li> </ul><h2>Key points</h2> <ul>Meat and alternatives are a source of protein and a good source of B vitamins, iron, zinc and magnesium. <li>To limit fat intake, trim visible fat from red meat, remove skin from poultry, choose lean alternatives and try roasting, baking or poaching meat and fish.</li> <li>Eat at least two servings of fish a week, taking care to remove bones from children's servings.</li> <li>Eat meat alternatives such as beans, lentils, tofu, eggs and nuts regularly. </li></ul><h2>Examples of single servings</h2>      <figure class="asset-c-100"><img src="https://assets.aboutkidshealth.ca/AKHAssets/MeatAndAlternatives_EN.png" alt="" /> </figure>  <h2>Serving tips</h2><ul><li>Trim visible fat from meats and remove skin on poultry. Better yet, choose lean meat and alternatives.</li><li>Eat meat that is prepared with little or no added fat or salt. Processed luncheon meats, sausages and prepackaged meats are usually high in fat and salt (sodium). If you eat them, choose sodium-reduced and lower fat varieties if available.</li><li>Eat at least two servings of fish a week. For children, ensure that the fish does not have any bones. Choose from char, herring, mackerel, salmon, sardines or trout.</li><li>Try to regularly eat alternatives to meat such as beans, lentils and tofu.</li><li>Try other meat alternatives such as eggs, nuts, nut butters (in moderation) and seeds.</li><li>When cooking, try roasting, baking, or poaching. These methods need little or no added fat.</li></ul><p> <a target="_blank" href="https://assets.aboutkidshealth.ca/AKHAssets/INM_NRC_track1-2-1_food_groups_pdf.pdf">Print-Friendly Version</a><br></p>Meat and alternatives

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