Some protein rich foods such as beans, pulses, fish, eggs, meat or meat alternatives should be included at main meals. Protein supports the daily repair and renewal of cells in the body, but these foods also contain iron, zinc and B vitamins. Beans and pulses are also an excellent source of fibre.
Pre-school children should consume 2 portions of meat or fish every day or 2-3 portions of vegetarian alternatives. Oily fish such as salmon and sardines are a rich source of omega-3 fatty acids - aim to give your child some oily fish once a week.
Eat less processed meat and fish products such as crumb-coated foods, bacon, ham, burgers, pies, sausages and canned meats. These are less healthy options because of the amounts of salt and fat added during production.