1 - 2 servings per day

One serving =

• 65 – 100g of cooked meat or chicken with fat removed (1/2 cup of lean mince, 2 small chops or 2 slices of roast meat)
• ½ cup of cooked beans, lentils, chick peas, split peas or canned beans
• 80 – 120g of cooked fish or canned fish
• 2 small eggs
  
• 1/3 cup unsalted peanuts or almonds
• ¼ cup of sunflower or sesame seeds

These foods can be a good source of protein, iron, niacin and vitamin B12. Red meats can be a particularly good source of iron and zinc because the body absorbs these more easily from meat. Vitamin C, found in fruit and vegetables, helps the body to absorb iron from plant foods.

Foods include:

• Meat (beef, lamb, veal, pork, kangaroo)
• Poultry (chicken, turkey, duck)
• Fish (fresh, canned and smoked)
• Eggs
• Nuts and nut pastes (like peanut butter)
• Legumes (liked baked beans, 3-bean mix, kidney and chick peas, lentils)
• Sunflower and sesame seeds