Meat has been a staple of the human diet since well before recorded history. Since earlier this century however, the consumption of red meats in particular has declined, due to a number of factors - less formalised eating patterns, an increase in the use of chicken and other alternatives, health beliefs and an increase in the number of people following a vegetarian diet.

Meat is an important source of protein in the modern diet. In addition to protein, meats such as beef, lamb and pork are good sources of the B complex vitamins (especially B12), and the minerals zinc, phosphorous, iron, potassium and copper.

Poultry is another good source of protein and contains the B complex vitamins (especially niacin) and phosphorous. It contains iron but in a much lower quantity than in red meat.

Organ meats are usually richer in vitamins and minerals than other meats. Liver is a rich source of B vitamins, especially riboflavin, niacin and B12. It is a good source of vitamin A, D, iron, phosphorous and copper. Because of the high iron and vitamin B12 content, many meats can aid the body in combating iron and B12 deficiencies.

Fish offers a good source of protein, both polyunsaturated fatty acids and monounsaturated fatty acids and minerals (especially iodine, potassium and zinc), but less iron than red meats. Omega 3 fatty acids found in cold water fish are essential in optimising health and preventing disease.

Fish are categorised as fresh water, salt water and shellfish, each differing slightly in nutritional value. Fresh water fish provide magnesium, phosphorous, iron and copper. Salt water and shellfish provide iodine, fluorine and cobalt. The healthy fats found in all fish and shellfish may help protect against heart disease.

The unsaturated fat content of fish and shellfish varies with the species and time of year. Oily fish, such as mackerel and salmon are good sources of vitamins A and D, and oysters are the richest dietary source of zinc.

Eggs are an excellent form of protein since they contain all the essential amino acids. One large egg contains 6 or 7 grams of high quality protein. Also found in eggs are the vitamins A, B2, D, E and niacin and the minerals copper, iron, sulphur, phosphorous and unsaturated fatty acids.

Legumes, nuts and soy products can provide the protein for people who prefer to follow a vegetarian meal pattern. These foods also offer many of the B group vitamins, phytochemicals plus some iron and zinc.

Recommended intake from this food group:

• Children and adults - eat at least one serve daily
• Breastfeeding women - two serves each day
• One serve equals: 65-100g cooked meat and chicken; 2 small chops; 2 slices of roast meat; lentils, chick peas, split peas or canned beans; 2 small eggs; medium sized fish fillet; 1/3 cup peanuts or almonds.

Source: Growcom's formulaforlife - choose good health & happiness.