Red meat, poultry, seafood: dietitian explains nutritional value of each group and healthiest way to cook it

Of these three groups, seafood is the richest in protein. “Protein is the essential building block for a lot of our organs and cells. It also helps our muscles and bones grow,” explained Lau, who is also the founder of nutrition consultancy Nutrilicious.

Examples of seafood include fish, crustaceans – such as crab and lobster – as well as molluscs, which include clams, oysters, scallops and mussels. These also contain nutrients like omega-3 fatty acids, vitamin D and selenium (check out our nutrient guide at the end of the story for more information).

Red meat includes beef, pork, lamb and goat. These have the most iron out of the three types of meat, and this mineral is essential for children and teens who are growing and developing. Red meat is also a good source of zinc and vitamin B12.

Poultry, also known as “white meat”, includes chicken, turkey and duck. They are lower in fat and are rich in protein, vitamin B3 and vitamin B6.

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Despite its crucial nutrients, Lau also warned that meat – especially red meat – had saturated fat, and processed meats such as hot dogs or bacon could often be high in sodium and preservatives.

Eating too much of these can increase the risk of heart disease, cancer, and obesity. This is why it is important to eat meat in moderation.

Lau encouraged children between the ages of four and 13 to eat about 142 to 184 grams of lean meat every day, and 142 to 198 grams for teens aged 14 to 18. Examples of lean meat include skinless chicken breast, turkey breast, sirloin, pork tenderloin, salmon and tuna.

“It’s more important to emphasise a balanced diet and choosing leaner cuts of meat,” Lau said. A balanced diet consists of eating a variety of foods from the five basic food groups: grains, fruit, vegetables, meat – or vegetarian sources of protein – and dairy.

The nutritionist added that the way meat is cooked could also affect its nutritional value. She recommended cooking meat using methods, such as baking, roasting or steaming.

High-temperature cooking methods such as deep frying, pan frying with excessive oil, and grilling at high temperatures, have been linked to increased risk of health problems as they can produce compounds called heterocyclic amines (HCAs), which have been associated with increased risk of cancer.

While going out to eat is fun and tasty, Lau emphasised the importance of cooking at home with family: “The best way [to eat healthy] is to cook together with your family because that is how we learn to eat well and appreciate food.”

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• Iron: makes red blood cells

• Omega-3 fats: keep brains and eyes healthy

• Protein: energy source; builds and repairs muscles and bones

• Selenium: helps protect cells from damage

• Vitamin B3: helps turn food into energy; keeps the nervous system, digestive system, and skin healthy

• Vitamin B6: important for brain development and circulating oxygen through blood

• Vitamin B12: makes red blood cells and keeps nerves strong

• Vitamin D: keeps bones healthy and strong

• Zinc: helps with growth; strengthens the immune system