Which nutrients are in which foods & how often should I eat them?

Meat: some people suggest twice a week is enough

Meat is a rich source of protein, B vitamins and the minerals iron, selenium and zinc. Meat is an important part of most people's diet but we do not need to eat much of it get the benefits. If we eat meat twice a week, we will probably get enough of the nutrients we need. Eating meat everyday can mean we eat a lot of fat, particularly saturated fat.

Some types of meat are high in saturated fat, which can raise cholesterol levels and lead to heart disease. Not all meat is fatty though. For example, a roasted lean pork leg joint contains one quarter of the fat of a grilled pork belly joint. The type and cut of meat is important but so is the way you cook the meat e.g. a grilled lean rump steak contains half the fat of the same rump steak fried with the fat on it. If you want to reduce the fat in your diet cut the visible white fat out of meat and buy meat that has less fat running through it.

Liver: once a week maximum

Liver and liver products, such as paté, are good sources of iron and vitamin A. Vitamin A is good for the eyes, the skin and the digestive system. The body stores all the vitamin A it doesn't use but too much vitamin A in your body can be harmful. If you eat liver every week, you do not need to take any supplements that contain vitamin A or fish liver oils. If older people have too much vitamin A they increase the risk of bone fracture. Women who are pregnant need to avoid vitamin A as too much could harm an unborn baby.

Fish: twice a week

Fish should be eaten at least twice a week as part of a balanced diet. Shellfish, white fish (such as haddock, plaice, halibut and sole) and oily fish (such as sardines, salmon, trout, pilchards and mackerel) are excellent sources of protein, vitamins and minerals.

Oily fish such as mackerel, sardines and salmon should be eaten at least once a week. Oily fish are good sources of a special type of fat (omega 3) that can help protect against coronary heart disease. Omega 3 fatty acids are important for women who are pregnant or breastfeeding because they help a baby's nervous system to develop. Oily fish are also good sources of vitamins A and D, which helps the body absorb calcium. Tuna is an oily fish but tinned tuna does not count as an oily fish because the omega 3 oils are removed in the canning process.

Although it is important for women to eat oily fish, oily fish can contain low levels of pollutants (called dioxins and PCBs) that can build up in the body and cause harm. Therefore girls and women want to have a baby should eat no more than two portions of oily fish a week as the toxins in a woman's body can affect the development of a baby. Older women and men can eat up to 4 portions of oily fish a week.

Some non-oily fish also likely to contain higher levels of toxins are: sea bream, turbot, halibut, dog fish and sea bass. Lower levels of pollutants are found in red snapper, haddock, coley or hake. People who eat a lot of fish every week should try and eat as wide a variety as possible.

Children and women who are pregnant or want to be pregnant should avoid shark, swordfish and marlin because these fish contain high levels of mercury, which can damage nerves. Other adults should have no more than one portion of swordfish, shark or marlin a week.

White fish and whiting are very low in fat, and contain less omega 3 than oily fish. Fish bones can be eaten in some fish (such as sardines) and provide calcium and phosphorous, which help make bones stronger. Shellfish are good sources of selenium, zinc, iodine and copper.

Eggs: an egg a day is okay (unless your doctor has told you not to eat eggs)

Eggs are a good source of protein and contain iodine, and vitamins A, B2 and D. Eggs also contain cholesterol. High cholesterol levels in the blood increase the risk of heart disease. However, the saturated fat we eat has more effect on the cholesterol levels in our blood than the cholesterol in food we eat.

Eating yolks that are not fully cooked can cause food poisoning. This is because eggs can contain bacteria called salmonella. Salmonella can cause serious illness to anyone who is very young, old, ill or pregnant. So, if you're cooking eggs for anyone in these groups, always make sure the white and yolk are solid, or use pasteurised eggs, where heat has killed the bacteria.

Pulses: one portion a day

Pulses are edible seeds that grow in pods e.g. kidney beans, baked beans, lentils, black-eyed peas and butter beans. Pulses are an excellent source of protein for vegetarians, and a cheap, healthy alternative to meat for meat-eaters. Pulses are a filling, starchy food that's lower in fat than meat and contains more fibre. The fibre found in pulses may help lower blood cholesterol so they are also good for your heart.

Pulses are a good source of iron, but you should eat or drink food rich in vitamin C at the same time as you eat pulses to help you absorb the iron. This is because the type of iron found in pulses is harder for the body to absorb compared to that found in meat. After eating an iron-rich meal you should avoid tea and coffee for half an hour because these drinks make it harder for the body to absorb iron.

Pulses taste great in soups, casseroles, curries and sauces and also count as one of the five portions of fruit and vegetables we should be aiming to eat each day. But pulses can only make up a maximum of one portion a day. A portion of pulses is three heaped tablespoons.

Nuts and seeds: a few times a week

Nuts and seeds contain a wide range of vitamins and minerals, are high in fibre and a good source of protein. Nuts are a good source of monounsaturated fat, which can help reduce the amount of cholesterol in our blood. They also contain other unsaturated fats called 'essential fatty acids', which the body needs for good health. Although these are good fats, nuts are still high in fat, so don't eat them in large quantities.

Next: Dairy, Fats, Sugar, Salt, Fibre

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