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Meat, Fish, Egg & Alternatives

Nutritional Value

  • Rich in protein, zinc and vitamin B complex
  • Red meat, certain seafood, eggs, dried beans, bean 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 iron deficiency 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
  • Dried beans and bean products (e.g. tofu, bean curd sheet and dried bean curd)
  • Nuts and seeds

Definition of Serving Size

1 tael is approximately equivalent to 40 grams of raw meat or the following portion after cooking:
  • Size of a table tennis ball for cooked meat (about 30 g)
  • 4 - 5 slices of lean meat
  • 1 whole egg
  • 14 block of firm tofu
  • 4 tablespoons of cooked soy beans or 6-8 tablespoons of other cooked dried 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, in addition to protein, contain unsaturated fatty acid, which is good for heart health when consume in moderation
  • Avoid processed or preserved meats such as sausages, luncheon meats, salted fish and salted eggs to reduce salt and saturated fat intake
  • Limit consumption of offal due to their high cholesterol and saturated fat content
  • Vegetarians should consume an adequate amount of protein from dried beans, bean products, nuts and seeds