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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


Related pages


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