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
- 1⁄4 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