OSHC – Lean Meats Update
Lean Meats update from the new Dietary Guidelines
This week, we look at the lean meats and poultry, fish, eggs, tofu, nuts and seeds and legume/beans group.
This group is a good source of many nutrients, including protein, iron, zinc, and other vitamins and minerals within the B Vitamins group. Nuts and seeds can also provide valuable essential fatty acids and vitamin E.
Lean meats are a good source of iron, zinc and vitamin b12. Iron is especially important for growing children, as it transports oxygen in the blood, making it essential in providing energy for daily life.
Eggs are a cheap, easy to use and prepare source of protein and other nutrients. Provided they are handled, stored and prepared in a safe manner, they are safe to serve to young children.
Fish and seafood are a valuable source of long chain omega 3 fatty acids. Fish such as herring, sardines and salmon and other Australian fish are considered good sources.
Fresh, frozen and canned varieties of meats, poultry or fish are in this group, but choose canned varieties that are low in fat and have no added salt. Processed meats such as salami or mettwurst are not part of this group – they are considered to be discretionary choices.
Sausages are only counted in this group if they are made from lean meat and contain low levels of fat and salt. Regular supermarket sausages are classified as discretionary choices and most would be RED under the Smart Choices Strategy.
Legumes, including beans, chickpeas, and lentils provide similar nutrients to the other foods in this group, so have been included here and also in the vegetables group. They are good sources of protein, and a relatively cheap way to bulk up salads, meat dishes and other menu items.
How much do children require from this group?
|Lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans|
|Serves per day||Serve size|
|Boys||65g cooked meat (90-100g raw) e.g. beef, veal, lamb, pork, kangaroo or goat
80g cooked poultry (100g raw, skinless)
100g cooked fish fillet or small can of fish
2 large eggs
1 cup cook or canned legumes/beans
30g nuts, seeds or peanut/almond butter
|2 – 3||1|
|4 – 8||1½|
|2 – 3||1|
|4 – 8||1½|
|9 – 11||2½|
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