Food and Health Guidelines - Torfaen Family Information Service

6. Menu Planning
Meat, Fish & Alternatives
How much to serve? Healthy choices Other points
Main meals should always
contain an item from
this group.
Foods in this group are high
in iron.
Meat - all types including
beef, lamb, pork, chicken
and turkey
Avoid processed meat
products which are high
in fat and salt, such as
crumb-coated chicken
products, burgers, pies and
canned meats. Some meat
products such as sausages
are popular with under-
5s. Choose good quality
varieties if you serve these
foods, and serve them no
more than once a week
Fish includes:
• White fish such as cod,
haddock, plaice and
coley.
• Oil-rich fish such as
herring and mackerel,
salmon, trout, fresh tuna,
sardines or pilchards.
Canned tuna does not
count as an oil-rich fish
but is a good source of
nutrients.
If you are buying fish from
a supermarket, look for
the blue and white logo
of the Marine Stewardship
Council, which guarantees
sustainability.
Aim to serve oily fish once
a week
Serve processed fish
products such as fish fingers
or fish bites no more than
once a week.
Make sure fish dishes are
free of bones.
Eggs - including boiled,
scrambled or poached, or in
an omelette
All eggs should be well
cooked.
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