Food Groups at a Glance – Meat, Poultry, Fish, Eggs & Beans

What are the functions, food sources and serving sizes of different food groups?
Understanding how different food groups serve different purposes in meeting our nutritional needs and maintaining our health would explain why you have to vary your food choices among them every day.

Food Groups at a Glance – Fruits

Nutritional Value
Main source of protein and iron in our diet.
Supply good amounts of zinc and various B vitamins.
Major Functions
Protein fosters growth, repairs cells and fulfils metabolic needs.
Irons helps with the production of red blood cells and prevents anemia.
Food Sources
Meat (e.g. pork, beef and mutton).
Poultry (e.g. chicken, duck and goose).
Fish and seafood (e.g. shrimp and crab).
Beans and bean products (e.g. tofu, bean curd sheet and soy milk).
Definition of Serving Size 
1 tael is approximately equal to:
Size of a ping-pong ball.
4 slices of lean meat.
1 whole egg.
1 piece of tofu.
1/2 bowl of cooked beans.
Remark: 1 bowl is about 250-300 ml.
Health Tips
Choose lean cut of meat and remove all skin and visible fat before consumption.
Fish and seafood are rich in unsaturated fatty acid which is associated with better control of our blood cholesterol level.
Avoid processed and cured meat in which lots of salt and preservatives may be added. For example: sausages, luncheon meats, salt-cured fish and salted eggs.
Avoid internal organs due to their high cholesterol content.
Vegetarians should consume an adequate amount of protein from beans and bean products.
Source: Health Zone – Central Health Education Unit HKSAR Department of Health

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