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Family meals with redmeat, chicken and fishIncluding a variety of red meat,chicken and fish in your toddlerfriendly family meals provideprotein and other nutrientsessential for good health.Protein foods provide the bodywith amino acids. Essentialamino acids must be obtainedfrom the diet because theycannot be made by the body.Proteins from animal foodssuch as red meat, chicken andfish are ‘complete’ proteins asthey provide all the essentialamino acids.Protein is needed for:••growth and repairof body cells••normal functioningof muscles••transmission of nerveimpulses; and••immune protectionOther nutrientsRed meat is an excellent sourceof haem iron and zinc that areeasily absorbed by the bodyIt also contains vitamin B12.Iron is needed for carryingoxygen around the body, fornormal brain development, andit helps to create energy forgrowth. Zinc is important forhealthy skin, normal growthand development, and for healingwounds. Vitamin B12 is alsoneeded to make red blood cells,and to maintain healthy nervesand good mental abilities.Also packed with importantvitamins and minerals, skinlesschicken is low in fat, particularlysaturated fat. Saturated fat raisesblood cholesterol levels whichcan lead to heart disease.Oily fish (e.g. mackerel, sardines,tuna and salmon) contain omega3 fatty acids which also reduceyour risk of heart disease.The National Heart Foundationrecommends eating 2-3 mealsof oily fish per week forprotective benefits.55Family Meals With Meat, Chicken And Fish