Meat, poultry, fish, eggs, beans and nuts
These foods provide protein and iron for growth and development.
Red meat such as beef, lamb and pork contain iron, offer them 3 times a week. Give meat, poultry, fish, eggs, beans or nuts to your child at each of their 2 main meals every day.
How much should kids eat?
- 2 servings for 1-2 year olds
- 3 to 4 servings for 3-4 year olds
What is a portion?
- 30g cooked beef, lamb, chicken or turkey
- 30g cooked fish>
- 1 medium egg
- ¼ cup (40g) baked beans, lentils, peas, chickpeas
- 35g hummus
- 35g cooked tofu
- 2 falafels
- 1 heaped teaspoon smooth peanut butter or nut better
Healthy eating tips
- You should limit processed meat like ham or bacon to once a week and only give small amounts.
- Offer your child smooth nut butter without added sugar and salt.
- Chicken nuggets, sausages and burgers have less protein and are high in fat and salt and should not be a regular part of your child’s diet.
Check out the meat shelf fact sheet