Meat is a good source of protein, vitamin B12 and iron. A diet rich in iron will help prevent iron deficiency anaemia.

Fish is a good source of protein. White fish like cod, haddock and coley are good sources of protein but are also low in fat. Tinned fish such as salmon, sardines, mackerel and pilchards contain lots of omega 3 fatty acids and have been proven to be beneficial for heart health. It is recommended that children and adults eat two portions of fish a week, one of which should be oily. Fresh tuna counts as a portion of oily fish but tinned tuna does not because the oils are destroyed by processing (tuna is the only tinned fish that this applies to).

Eggs are a convenient and tasty alternative to meat and are extremely versatile. They can be scrambled, boiled, poached or made into an omelette. Good vegetable sources of protein include beans, peas and lentils - they also contain fibre, B vitamins and iron. Tofu and textured vegetable protein are soya-based products. They don't have much flavour so need to be cooked in dishes with lots of flavour. They can be added to casseroles, curries and stews, or fried and added to salads.

Quorn™ is a mycoprotein from the fungi family. It is a good source of fibre and is also low in fat. It can be bought in the form of mince, sausages, burgers and fillets.

Processed meats and chicken products should not be eaten too often (max once a week) as they tend to be high in fat and salt and are lower in iron. If using processed meat products such as chicken nuggets or burgers, grill or bake on a rack rather than frying.