Meat. Fish & Poultry: Enjoy high-quality meat, fish, and poultry. What is a plate of jollof rice without fried chicken? Talk about fried croaker fish, catfish pepper soup, or peppered snails… yummy!

Meat is a good source of protein, vitamins, and minerals in your diet. A healthy balanced diet can include protein from meat, as well as from fish and eggs or non-animal sources such as beans and pulses. Meats such as chicken, pork, lamb, and beef are all protein-rich.

These are some tips that can help you buy healthier options:

  • select a lean cut
  • if you’re buying pre-packed meat, check the nutrition label to see how much fat it contains and compare products
  • go for turkey and chicken without the skin as these are lower in fat (or remove the skin before cooking)
  • try to limit meat products in pastry, such as pies and sausage rolls, because they are often high in fat and salt

Tips to Cut down on fat when cooking meat

  • Cut off any visible fat and skin before cooking –poultry skin is much higher in fat than the meat itself.
  • grill meat, rather than frying
  • avoid adding extra fat or oil when cooking meat
  • roast meat on a metal rack above a roasting tin so the fat can run off
  • try using smaller quantities of meat and replacing some of the meat with vegetables, pulses and starchy foods in dishes such as stews, curries and casseroles

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