Protein

Most meals include a protein source, such as fish, eggs, meat, meat alternatives, beans and pulses.

Meat can be a part of a healthy balanced diet for you and your family, but more people are choosing to eat less meat, adding variety with different choices
  • Where you normally use meat, like in a curry or pasta dish, you can use less by adding beans and pulses instead
  • Beans and pulses, like lentils or chickpeas, are high in protein and one 80g portion counts towards your 5 a day
  • Lentils or other pulses can be bought pre-cooked and ready to use in a tin
  • Meat substitutes are good sources of protein and can be cooked straight from frozen 
  • Eggs are great as a main source of protein, such as in a salad, sandwich or stir-fry
  • Eating thinner cuts, cutting off any visible fat and removing the skin can make meat healthier
  • Unsmoked meats are a healthier option than smoked as they have less salt

We should try to limit the amount of red and processed meat we eat.

  • Examples of red meat include beef, lamb, venison and pork
  • Processed meat includes sausages, bacon, burgers, ham and salami
  • Red and processed meats can be higher in fat and salt than some other protein sources
  • Generally, we should aim to eat no more than 70g of red and processed meat a day, which is around two slices of roast meat or two sausages 
  • Although this might seem little, this can be spread over the course of a week, to have a slightly larger amount 2-3 times a week
  • Find out more in why should I eat a healthier diet

To eat a bit less red meat, you can swap for chicken or turkey instead.

Making a change

How to make small, manageable changes to what you eat and drink.

Make a change