1. Video Podcast Episode 4 Meat, fish, eggs, beans and other non-dairy sources of protein

2. Part one:
Meat, fish, eggs, beans and other non-dairy sources of protein
Part two:
Food allergy and intolerance

3. Meat, fish, eggs, beans and other non-dairy sources of protein
Part one
Meat, fish, eggs, beans and
other non-dairy sources of protein

4. Examples List some examples from this food group. This group includes
meat;
fish;
eggs;
beans;
soya products such as tofu;
pulses;
nuts;
seeds.
What foods have you eaten from this group today?

5. Importance of this group
Different foods from this group provide different nutrients that your body needs to be healthy and function properly. You should try to eat different foods from this group every day.

6. Nutrients
The meat, fish, eggs, beans and other non-dairy sources of protein group provides a lot of protein which you need for growth, development and repair.
Foods from this group also provide other important nutrients, e.g.
Iron, particularly from red meat;
B vitamins, especially vitamin B12, found in foods produced from animals;
Vitamin A and zinc, found in oily fish, eggs and meat;
Magnesium, present in nuts, fish and meat;
Omega 3 fatty acids, found in oily fish.

7. Meat
Meat is a good source of protein, as well as selenium, zinc, and B vitamins.
It is one of the main sources of vitamin B12, which is only found naturally in foods from animals.
Red meat is a particular good source of iron, which is easy for your body to absorb.

8. Healthier option of meat
The amount of fat in meat depends on the type of cut or meat product and the way you cook it.
Go for lean cuts of meat, or remove excess, visible fat whenever possible, such as the skin from chicken.
Try baking, poaching, grilling, steaming or using a microwave to cook meat rather than frying to use less fat.

9. Fish
Fish is an excellent source of protein, vitamin A and D, as well as omega 3 fatty acids.
It is recommended that we all eat 2 portions of fish a week, one of which should be oily. A portion of fish is 140g.
Examples of fish include:
Oily fish: salmon, trout, sardines, pilchards, fresh tuna* and mackerel.
Non-oily fish: cod, skate, haddock, halibut and plaice.
*Canned tuna does not count as an oily fish because the canning process removes most of the omega 3 fatty acids.

10. Healthy fish intake
Fish that is smoked or canned in brine can be high in salt, so it is important to check the food labels to see how much salt these types of fish contain.
Low levels of pollutants can be present in oily fish that can build up in the body, so it is advised that girls and younger women should have no more than 2 portions of oily fish a week, while boys, men and older women should have no more than 4 portions a week.

11. Under the sea – name types of seafood which belong to this food group.
 4.1
List some types of oily and non-oily fish. How much fish should we eat each week?
 4.2

12. Eggs
Eggs are a good source of a range of vitamins and minerals, such as vitamin A, D, B2 and iodine.
There is no recommended upper limit to the number of eggs we should eat, but it is best to have them as part of a varied and balanced diet.

13. List some of the ways eggs can be prepared and decide which ones are the healthiest.
 4.3

14. Beans
These include baked beans, red kidney beans, broad beans, soya beans and products made from these such as tofu and textured vegetable protein (TVP).
Beans provide a good source of protein, as well as fibre and iron.
Mixing beans with foods from other food groups help us get adequate amounts of all the amino acids we need in the diet, e.g. having baked beans on toast, or hummus with pitta bread.

15. Other non-dairy sources of protein
These include nuts, seeds, mycoprotein and pulses such as lentils and peas.
Nuts and seeds are good sources of protein and fibre. They also provide a range of vitamins and minerals such as vitamin E, thiamin, selenium and calcium. They can be eaten as snacks or added to salads, casseroles and pasta sauces. Try to avoid salted varieties as they can be high in salt.

16. Mycoprotein is a type of protein made from fungus
Mycoprotein is a type of protein made from fungus. It is a source of good quality protein and fibre.
Pulses such as lentils and peas also provide protein, fibre and a range of vitamins and minerals. They can also count towards 5 A DAY. The type of fibre found in pulses can help reduce cholesterol levels in the blood. Try adding them to soups and meat sauces.

17. Nutrients in plant foods
Vitamin C helps your body absorb the type of iron that is found in plant foods, e.g. beans and pulses, so it is best to have a source of vitamin C with these foods, such as having a glass of orange juice or some vegetables with your meal.
Plant foods do not provide vitamin B12 unless they are fortified. If you do not eat food that is produced from animals, you may have to take a vitamin B12 supplement.

18. Summary Have some foods from this food group each day.
Go for variety to get a range of vitamins and minerals.
Have two portions of fish a week, one of which should be oily.
Bake, grill, poach, steam or microwave these foods instead of frying them, and remove excess, visible fat to keep the fat content down.
Beans, pulses, nuts, seeds and soya products provide good sources of protein, vitamins and minerals.

19. Food allergy and intolerance
Part two
Food allergy and intolerance

20. What is food allergy/ intolerance?
A food allergy or intolerance is an unpleasant reaction to a particular food or ingredient which can be characterised by a range of different symptoms.

21. Name some foods that you think may cause food allergy or intolerance.
 4.5

22. Common foods which cause food allergy or intolerance
Celery
Cereals containing gluten (such as wheat, rye, barley and oats)
Crustaceans (such as prawns, crabs and lobsters)
Eggs
Fish
Lupin (such as peas, lentils and beans)
Milk
Molluscs (such as mussels and oysters)
Mustard
Nuts (such as almonds, hazelnuts, walnuts, Brazil nuts, cashews, pecans, pistachios and macadamia nuts)
Peanuts
Sesame seeds
Soybeans
Sulphur dioxide and sulphites, which are used as preservatives in some foods such as dried fruit, and drinks such as wine
If a food product contains any of these ingredients they must be clearly labelled so affected consumers know which products they should avoid.

23. What is the big picture?
Food allergy and intolerance are not as common as many people believe.
The majority of children tend to out grow a food allergy or intolerance before starting school.
Examples of food allergy and intolerance include lactose intolerance, coeliac disease, and nut allergy.

24. Lactose intolerance
This is an intolerance reaction to the sugar found in dairy products, known as lactose. People with this condition are unable to digest lactose properly and may have abdominal pain, bloating and diarrhoea.
Lactose intolerant sufferers should avoid all sources of lactose including cows’, sheep and goats’ milk.
Lactose intolerance is more common in childhood, but children may grow out of it.

25. Dairy products are an important source of calcium in the diet so it is important that a suitable, fortified alternative, such as fortified soya milk, is used to replace them if they are avoided.

26. Coeliac disease
This is the main form of intolerance to gluten. It is a protein found in wheat, rye and barley.
Some people with coeliac disease cannot tolerate oats neither because they contain a protein that is similar to gluten.
The presence of gluten in the diet damages the lining of the small intestine and often results in long-term diarrhoea which can lead to malnutrition.
People diagnosed with coeliac disease need to adopt a life-long gluten-free diet.

27. It is important to note that wheat-free products are not the same as gluten-free as they may contain other cereals, such as rye or barley.
This can mean they are not suitable for someone with coeliac disease unless they are also labelled ‘gluten-free’.
There are now many gluten-free products on the market, such as pasta, bread and breakfast cereals.

28. Peanut allergy
This is one of the most common causes of food allergy and can cause a range of reactions.
Mild symptoms include tingling in the mouth and lips or a skin rash.
For some people, reactions are more severe and may cause death. Symptoms can include rashes, swelling of the lips and throat, difficulty in breathing and loss of consciousness.

29. There is no cure for those diagnosed with peanut allergy, and it tends to be life long.
People with peanut allergy are advised to avoid all sources of peanuts, because for some, even very tiny amounts of peanut can cause a reaction.
Those allergic to peanuts can carry an ‘epipen’ which helps to prevent a severe reaction if they are exposed to a peanut allergen.

30. Summary Food allergy and food intolerance are different.
There are 14 foods which are the most common causes of food allergy and intolerance.
Food allergy and intolerance are not as common as many people believe.
There are now many alternative food products available that allow people with a food allergy or intolerance to have similar foods and variety in their diet.
Lactose intolerance, coeliac disease and nut allergy are some of the more common food allergies and intolerances.

31. For further nutrition information,
please visit the BNF website or
Food - a fact of life