3 Types of Protein

We need to eat protein foods such as lean meat, poultry, fish, eggs, tofu, nuts, seeds and legumes/beans every day. Protein is essential for building, maintaining, and repairing the tissues in our body.

As well as providing us with protein, these foods contain other essential nutrients. That’s why it is important to eat a wide variety of protein foods each day.

What extra nutrients are in protein foods?

Lean meat and poultry:  iron, zinc and vitamin B12.
Only animal products naturally contain Vitamin B12.

Fish and seafood: long chain omega 3 polyunsaturated fatty acids.

Legumes: fibre, vitamins, and minerals.

Nuts: healthy fats, fibre, vitamins, and minerals.


For a healthy body include:

• Red meat twice per week

• Fish twice per week

• Include legumes, beans and nuts regularly

• Go meat-free at least twice per week. Try an egg-based or legume-based dish.


For more information on how much protein children need to eat every day see 5 food groups – meat and alternatives.