Meat and Alternatives

The meat and alternatives food group includes all meat, fish, poultry, shellfish, tofu, eggs, legumes (chick peas, kidney beans and lentils) and nuts and seeds.  Meat and alternatives provide important nutrients yet represent the smallest number of servings in the Food Guide:

 

 

  

 

Children
Teens
Adults
2-3
4-8
9-13
14 -18 years
19 - 50 years
51 years +

Girls and Boys

Females

Males

Females

Males

Females

Males

Meat and Alternatives

1

1

1-2

2

3

2

3

2

3

 

The foods in this group are a powerhouse of important nutrients including:  

  •  Protein
  •  Iron
  •  Zinc
  •  Magnesium
  •  Riboflavin
  •  Niacin
  •  Vitamin B6
  •  Vitamin B12
  •  Fat   

With Meat and Alternatives, a little goes a long way – so serving sizes do not need to be large. Making wise lower -fat choices, eating more meat alternatives, and being aware of portion sizes will help meet your body’s need for these foods without overdoing it.  (See nutrient function chart.)

How much is a serving?

  • ¾ cup (175mL) cooked beans, peas, lentils or tofu
  • 2½ oz (75 g) cooked fish, chicken, beef, pork or game meat. (that’s about a ½ measuring cup or the size of a deck of playing cards)
  • 2 eggs
  • 2 Tbsp (30mL) peanut butter or other nut butters
  • ¼ cup (60mL) nuts or seeds