Skip to content

Meat, Fish, Egg & Alternatives

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