Nutritional Value
- Rich in protein, zinc and vitamin B complex
- Red meat, eggs, dry beans, soy products, nuts and seeds are even rich in iron
Major Functions
- Protein promotes body growth, repairs cells
- Zinc is important for healing wounds and maintenance of the body’s immune system
- Iron forms an essential component of red blood cells which 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)
- Eggs
- Dry beans, soy bean products (e.g. tofu, bean curd sheet and soy milk), nuts and seeds
Definition of Serving Size
1 serving is approximately equivalent to:
- Size of a table tennis ball for cooked meat (approx. 30 g)
- 4 - 5 slices of lean meat
- 1 whole egg
- 1 piece of silky tofu
- 6-8 tablespoons of cooked dry beans
- 40 g dry roasted plain nuts
Remark: 1 tablespoon is about 15 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 good for heart health
- Reduce consumption of processed and preserved meat in which lots of salt and preservatives may be added i.e. sausages, luncheon meats, salted fish and salted eggs
- Reduce consumption of offal due to their high cholesterol content
- Vegetarians should consume an adequate amount of protein from dry beans, soy bean products, nuts and seeds