Some protein rich foods such as beans, pulses, fish, eggs, meat, meat alternatives and nuts should be included daily. The Eatwell Guide recommends 2 portions of meat or fish every day or 2-3 portions of vegetarian alternatives. Protein supports the daily repair and renewal of cells in the body. Many of these foods provide a rich source of minerals like iron, which is needed to make healthy red blood cells and is especially important for growing teens and for girls during menstruation. Beans and pulses are also an excellent source of fibre as well as protein. Oily fish such as salmon and sardines are a rich source of omega-3 fatty acids – aim include oily fish once a week.
Include less processed meat and fish products with meals 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.
Vitamin C helps with the absorption of iron from plant sources so having a drink or food containing vitamin C with an iron-rich meal is a good idea, for example a glass of fruit juice with a bowl of iron fortified cereal.