This wide range of foods provides protein (which your body needs to grow), vitamins and minerals to your diet. Red meat, chicken and fish contain iron in a form that your body can easily absorb.
Oily fish is a good source of omega 3, which might reduce the risk of heart disease and stroke. Oily fish include tuna, kahawai, trevally, kingfish, warehou, dory, salmon, sardines, eel, squid, mussels and oysters.
Legumes, nuts and seeds are one of the most under-rated and healthy, affordable foods around. They can be eaten instead of meat or mixed into a dish and less meat used. You can buy legumes dried or pre-cooked in a can for convenience.
Read more about recommended serving sizes of lean meats, chicken, seafood, eggs, legumes (beans, peas, pulses), nuts and seeds for children and young people(external link) and older people.(external link)