Fish, shellfish, red meat, poultry, beans, eggs, nuts, seeds, tofu, etc.
The meat and beans food group consists of meat, fish, poultry, nuts, seeds, eggs and dried beans. They are all good sources of dietary protein, B vitamins, iron, magnesium, vitamin E and zinc. Protein-rich foods are indispensable for cell growth and repair. The essential nutrients found in this food group ensure also adequate function of hormones, enzymes and immune system. However, some protein foods are healthier than others. Seafood, for example, provides omega-3 which aids in brain development and helps limit your risk for heart disease. Whereas, fatty cuts of beef, lamb, sausages, hot dogs, and many others, are high in fat and thus should be taken in limited amounts.
one serving yield between 55 and 80 calories (depending on the percentage of fat found in a serving).
Examples of a serving include: ¾ cup of hummus or lentils, 1 whole egg, ¼ cup of seeds or nuts, 100 g of tofu, 30g of meat, chicken or fish.