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Chances are you don’t need as much protein as you think you do. From this food group, you’re recommended to have two and a half serves per day, but what might surprise you is the serve size. One serve is just 65g of cooked lean red meat (about the size of the palm of your hand), 80g of cooked lean poultry (the size of your palm plus a little bit more), or 100g of cooked fish (a fillet the size of your whole hand). Two eggs also count as a serve. But you don’t have to rely on just animal foods to get your protein. You can also count one cup of cooked legumes or 170g of tofu (about the size of a deck of cards) as a serve, and occasionally a small handful of nuts or seeds counts, too. Milk, yoghurt, cheese and/or alternatives Last but not least, calcium gets the limelight for the dairy and alternatives food group. Of course, calcium is crucial for strong bones and teeth, but dairy also provides protein and a range of other nutrients, like Vitamin B12. You’re recommended to have two and a half serves from this food group a day. One serve equals a cup of milk, three-quarters of a cup of yoghurt, two slices (40g) of hard cheese or half a cup of ricotta.
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