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Types and nutritive values is taught in the note for Eggs, Fish, Meat, Milk and Milk Products. Read it below and look for the section on this topic.

Eggs, Fish, Meat, Milk and Milk Products

14 min read

Eggs, fish, meat, milk and their products

These are rich sources of first-class (complete) protein, with all the essential amino acids, and of vitamins and minerals. They are the main body-building foods.

FoodMain nutrientsNotes
EggProtein (13%), fat, vitamins A, D, B12, ironWhole egg is a complete food; yolk has fat and vitamins
FishProtein (18–20%), vitamins, calcium (small fish with bones), iodine, omega-3 oils (oily fish)Cooks quickly; spoils fast
MeatProtein (20%), iron, zinc, B vitamins; fat variesRed meat and poultry; offal such as liver is rich in iron and vitamin A
MilkProtein, calcium, vitamins A and B2, lactoseA nearly complete food for the young
Milk productsYoghurt, cheese, butter, ghee, creamMade from milk by fermentation or churning
The human digestive systemThe food canal runs from the mouth through the oesophagus to the stomach, small intestine, large intestine and rectum. The liver and pancreas lie beside it and add digestive juices.mouthoesophagusstomachliverpancreassmall intestinelarge intestinerectum

Methods of preparing dishes

MethodUsed forExamples
BoilingEggs, tough meatBoiled eggs, meat soup
FryingEggs, fish, chickenOmelette, fried fish, chips
StewingTough cuts, fishBeef stew, fish curry
Grilling / roastingTender cutsMishkaki, grilled fish, roast chicken
SteamingFish, eggsSteamed fish
BakingEggs, meat, fishCakes, meat pie

Cook eggs, fish and meat thoroughly and keep them cold until used, because they spoil quickly and can carry germs such as salmonella. Milk should be boiled or pasteurised before use. Choose fresh fish with bright eyes, red gills, firm flesh and no bad smell; a fresh egg sinks in water.

Cost of protein

Use it to compare the value for money of protein foods.
Meat and fish give about 20 g of protein; milk gives much less because it contains water.
Try itCost of protein

Choose the price per kg and the protein content of a food.

Check yourself Complete protein foods include
Check yourself A fresh egg in water
Check yourself Milk should be boiled to

Key terms

First-class protein
Protein containing all the essential amino acids.
Pasteurisation
Heating milk to kill germs.
Offal
Edible internal organs such as liver.
Ghee
Clarified butter.

Summary

  • Eggs, fish, meat and milk supply complete protein.
  • They spoil quickly and must be cooked thoroughly.
  • Many cooking methods suit them: boiling, frying, stewing, grilling, steaming.
  • Compare the protein cost of foods.
Methods of preparing dishes