Meat and Meat Alternatives

Posted on August 8, 2012


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‘Meat and Meat Alternatives’ is the fourth food group.

Whether you are a meat lover or a vegetarian the foods in this group are important to your diet.  The type and amount are of equal importance.  This food group has cautions attached to its use, this means not all are acceptable in a healthy eating pattern.


Meat & Meat Alternatives
Canada Food Guide places the least value on the food group ‘Meat & Meat Alternatives’.

By using a rainbow to illustrate healthy eating, this food group is represented by the inner smallest arch.

‘Meat and Meat Alternatives’ provide protein, magnesium,vitamin B, zinc,iron, omega 3 and unsaturated fat.

‘Meat and Meat Alternatives’ products include:

  • Poultry
  • Animal meat
  • Fish and seafood
  • Eggs
  • Legumes
  • Beans
  • Peanut butter
  • Nuts
  • Tofu

The type of these food products and the amount you eat are of equal importance.

It is not good enough to eat a lot of red meat or no meat products at all.

If you are a vegetarian you will get your nutrition from legumes, beans, nuts, tofu and fish.

If you just don’t eat animal meat , you can get your nutrition from poultry, fish, eggs, legumes. beans, tofu and nuts.

The more food products you eat in this group, the greater the variety in your diet; variety is the spice of life.

Whether you eat several or one ‘Meat and Meat Alternative’ product, the number of servings per day is the same.

There is a caution on the type of meat products that are healthy to eat. For example too much  red meat and meat with fat are associated with an unhealthy eating pattern.

The number of servings one needs is based on age and gender.

Click Here to work out what your requirements are.

Tips for making the best use of ‘Meat and Meat Alternatives’
-Go meat less 1 day per week, choose alternatives instead.
-Go fish only one day per week.
-Eat legumes, beans and lentils often.
-Replace animal meat with poultry or fish.
-Snack on nuts and peanut butter.
-Limit red meat-about 100g per day.
-Choose lean meat to reduce the saturated fat from your diet.

Our health program teaches individuals how to eliminate unhealthy eating as a lifestyle habit.
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