Despite being the smallest arch in Canada’s Food Guide rainbow, foods in the Meat and Alternatives group are an important part of healthy eating. They provide nutrients such as protein, iron, zinc, and B vitamins. These nutrients are involved in growing and repairing cells, transporting oxygen, and fighting infections.

There are lots of tasty options in the Meat and Alternatives group, but many of us get stuck in a rut and eat mostly beef and chicken. Try adding some variety to your meals by choosing more meatless options such as beans, lentils, eggs, nuts, seeds, or tofu. Beans and lentils provide the nutrients listed above and are also very high sources of folate and fibre, and are low in fat. While nuts, seeds, and tofu are higher in fat, most of their fats are ‘heart healthy’. Fish are also a great choice from this group. Canada’s Food Guide recommends eating two 75 g (2.5 oz) servings of fish per week to help to reduce the risk of cardiovascular disease. Any fish or shellfish, whether it is canned, fresh, or frozen counts towards this amount. If you are concerned about mercury in fish, refer to “Ask the Dietitian”.

The next time you are at the store, mix it up; stop at the fish counter or pick up some beans. Treat your taste buds to something different.