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Food and Nutrition

Meat and Alternatives

Canada's Food Guide

Did you know that meat and alternatives provide protein, fat and many other important nutrients including iron, zinc, magnesium and B vitamins? You don't need to eat large amounts from this group to satisfy your nutritional needs.

To eat well, start by following these easy tips from the Food Guide:

  • Have meat alternatives such as beans, lentils and tofu often.

  • Eat at least two Food Guide Servings of fishFootnote * each week.
  • Choose fish such as char, herring, mackerel, salmon, sardines and trout.

  • Select lean meat and alternatives prepared with little or no added fat or salt.
  • Trim the visible fat from meats. Remove the skin on poultry.
  • Use cooking methods such as roasting, baking or poaching that require little or no added fat.
  • If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.


Footnote 1

Health Canada provides advice for limiting exposure to mercury from certain types of fish.

Return to footnote * referrer

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