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, 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.

What's your way?