Meat and alternatives | 1440.00000000000 | Meat and alternatives | Meat and alternatives | M | English | Nutrition | Child (0-12 years);Teen (13-18 years) | NA | Digestive system | Healthy living and prevention | Caregivers
Adult (19+)
Educators
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First nations | NA | | 2013-09-27T04:00:00Z | | | | | | 7.00000000000000 | 67.8000000000000 | 252.000000000000 | | Flat Content | Health 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><li>Meat and alternatives are a source of protein and a good source of B vitamins, iron, zinc and magnesium. </li><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.<br></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>
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<img src="https://assets.aboutkidshealth.ca/AKHAssets/MeatAndAlternatives_EN.png" alt="Examples of single servings of meats and alternatives" /> </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>
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