"Foods from animals like Lean meat, fish, poultry, eggs, cheese, ham, sausages, sardines, liver, heart, kidney, tripe, etc. are excellent sources for protein, iron, B complex, and fat-soluble vitamins and fat."

Foods from animal sources like poultry, fish, eggs, milk, cheese, meat

The food from animal sources (FFA) food group is the one that receives the most attention for many reasons most of which are valid. Foods in this food group provide nutrients that are more bioavailable to the body, meaning that the body absorbs and uses nutrients from these sources much easier than other food sources.

Foods from animals like Lean meat, fish, poultry, eggs, cheese, ham, sausages, sardines, liver, heart, kidney, tripe, etc. are excellent sources for protein, iron, B complex, and fat-soluble vitamins and fat. Other food from animals like red meats and organ meats are excellent sources of haem iron. and other foods like fresh milk, evaporated, skimmed; yogurt, cheese provides us with calcium, protein, vitamins A and D, thiamine, riboflavin, carbohydrate, and fat.

Foods in this food group are often high in fat and cholesterol and can be high in sodium depending on how they are prepared for consumption. Although trimming off fatty tissue can help to reduce the fat content consumed, this is usually not enough as fat is usually intertwined in the muscle of meats, this is called marbling. It is recommended that adults eat 2-3 servings per day and one serving of meat is 4oz, which is about the size of a deck of cards.

A meat shop a showing various cuts of meat, sausages, cheeses

Due to the high density of nutrients in foods from animals, we actually do not need to consume as much as we usually do to receive the number of nutrients we need. But these foods are usually delicious, in part to their high-fat content and we usually overeat.

Below is the table showing the accepted standard for a serving of foods within this group that are popularly consumed in the Caribbean.

FOODS FROM ANIMALS	MEASURE/EXCHANGE
Lean Meats−and Poultry with skin removed
Chicken	1 small drumstick
Chicken breast sliced	2 slices (3½ cm x 7½ cm)
Chicken wing	1 small
Chicken necks	2 small
Chicken backs	½
Ham, lean, thin slice**	5 cm x 7½ cm
Rabbit, thin slices, game meat	4 small cubes or 30 g cooked
Liver	3½ cm x 5 cm x 1½ cm, matchbox size
Kidney (stewed)	1 tbsp
Heart, ox, slices	5 cm x 7½ cm
Heart, sheep/calf	½ small
Fresh Fish	1 small piece (6½ cm x 5 cm x 1½ cm)
Flying Fish	1
Lean Meats−Fish
Salted Fish**	1 small piece (6½ cm x 7½ cm) or ¼ cup flaked)
Shrimps, Prawns	5 medium
Oysters	3 medium
Lean Meats−Cheese
Cottage	2 tbsp
Grated Parmesan	2 tbsp
Medium Fat−Meat and Poultry
Goat (boneless)	1 tbsp or 4 small cubes (30 g)
Beef (trimmed) regular, sliced thin (1/8” thin)	6½ cm x 7½ cm (30 g)
Beef, stew (boneless)	4 small cubes/1 tbsp (30 g)
Pork chops (fat trimmed)	½ small
Medium Fat−Fish: Canned and Drained
Tuna fish, salmon, mackerel**	¼ cup
Sardine (oil drained)	1 large or 2 small
Medium Fat−Eggs
Egg (whole)	1 medium
High Fat
Mutton or lamb (trimmed)	1 tbsp or 4 small cubes (30 g)
Chicken wing	1 small
Pork, regular, sliced (trimmed)	6½ cm x 7½ cm or 30 g (1 ounce)
Pork spare ribs	30 g (1 ounce)
Beef ribs	30 g (1 ounce)
Minced meat (regular)	2 tbsp
Sausages**	1 small or ½ large
Luncheon meats**	1 slice 6 cm, diameter, ½ cm thick
Bologna	1 slice
Salt meat (fat trimmed)**	5 cm x 7½ cm
Salami	2 thin slices
Oxtail (fat trimmed)	1 piece 5 cm x 1½ cm
Corned beef**	30 g (1 ounce)
Pigtail**	1 small piece
Pig trotters**	2 pieces 5 cm x 2½ cm
Lambchop (trimmed)**	1 small
Lamb, sliced thin	6½ cm x 7½ cm
High Fat−Cheese
Cheddar and American type**	2½ cm cube (30 g)
Skim and very low-fat milk
Milk, liquid, skim	½ cup
Milk, powdered skim (before adding liquid)	2 tbsp
Yogurt (plain low fat)	60 g (2 ounces)
Low Fat Milk
2% Milk	½ cup
Yogurt made with 2 % milk	60 g (2 ounces)
Whole Milk
Milk, fresh cow’s	½ cup
Milk evaporated whole (before adding liquid)	¼ cup
Milk, powered whole (before adding liquid)	2 tbsp
Yogurt, plain (whole milk)	60 g (2 ounces)

These serving sizes might seem small compared to the portion sizes we usually eat, but please bear in mind that our meals should have at least three different food groups represented, and whatever we might think we are missing out on can be substituted with another more filling food from another food group.