Web Content Viewer (JSR 286) - Healthy Weight


Eggs and nutsThis group of foods is rich in protein and is also a good source of other nutrients, such as iron, zinc, iodine and vitamins (especially some B group vitamins). The animal foods in this group also contain vitamin B12 and some contain omega-3 fatty acids.

If you are trying to lose weight, foods in this group may be useful to help you from getting hungry so often.

Lean red meats are high in iron and can be an important food for some groups including infants, children, women (particularly when pregnant) and athletes. However, regular consumption of large quantities of red meat may be associated with increased risk of colorectal cancer.2

Processed and cured meats such as bacon, ham and salami are less healthy than lean red meat as they are high in saturated fat and added salt. These are discretionary choices and should be limited, particularly if you are overweight and trying to lose weight.

If you eat poultry (for example, chicken, turkey, duck or quail) remove the skin first and cut off any fat. 

Fish, especially oily fish, can be a good source of omega-3 fatty acids. Small quantities of omega-3 fatty acids can also be found in lean grass-fed red meat, poultry and some eggs. Regular consumption of fish may help reduce the risk of heart disease, stroke, dementia in older adults and macular degeneration of the eye. Just remember to avoid the deep fryer – especially if you are trying to lose weight.

Eggs provide a low–cost, easy–to–prepare source of protein and other nutrients. A quick omelette with chopped vegies thrown in is a much healthier option than a take away meal.

Alternatives to animal foods include nuts, seeds, legumes, tofu and dried beans. For all Australians these foods can provide a valuable, affordable source of protein and other nutrients. They are particularly important in plant-based, vegetarian and vegan diets. Legumes/beans can be a good choice for people wanting to achieve and maintain a healthy weight.

If you are underweight, it is especially important to eat foods from this group at least two to three times a day.


For more information:

For more information on lean meats and alternatives and how much you should eat, check out: