Meat, fish, egg, milk and their alternatives are rich in protein, zinc and B vitamins. Red meat, eggs, dry beans, soy products, nuts and seeds are even rich in iron, whereas dairy products are rich in calcium. These nutrients have various functions:Protein promotes body growth, repairs cells and provides for metabolismZinc is vital for the human immune systemIron, the major substance in red blood cells, prevents anæmiaCalcium can promote bone health

肉、鱼、蛋、奶类及其代替品含丰富的蛋白质、锌质和各种B类维生素；其中红肉、蛋类、干豆类、黄豆制品、果仁和种籽更含丰富的铁质，而奶品类则含丰富的钙质。这些营养素有不同的功能∶蛋白质协助生长、修补细胞及满足新陈代谢需要；锌质对维持人体的免疫系统十分重要；铁质是构成红血球的主要物质，预防贫血；钙质能促进骨骼健康。

Can I eat eggs every day?我可以每天吃鸡蛋吗？

A few high-cholesterol foods such as eggs, squid, shrimp and crab are lower in fat; they should be counted under the “Meat, Fish, Egg and Alternatives” intake and consumed in moderation.

鸡蛋、鱿鱼、虾、蟹等含高胆固醇但脂肪含量较低的食物，应作「肉、鱼、蛋及代替品」摄入量计算及适量食用。

The healthy eating principles emphasise on having a variety of food, i.e. choosing different kinds of food. Apart from eggs and seafood, “Meat, Fish, Egg and Alternatives" also include poultry, beef, pork, dry bean and soy products. Adults are recommended to have 5-8 taels of meat every day according to their energy requirement.  For example, an adult aged 40 with healthy body weight and low physical activity requires about 6 taels of meat every day. One tael is equivalent to meat in the size of a table tennis ball.

健康饮食原则强调食物的选择要多元化，即选用不同的食物。「肉、鱼、蛋及代替品」的选择除鸡蛋和海鲜外，还包括家禽、牛肉、猪肉、干豆和黄豆制品。建议成年人每天约食用5至8两肉类，1两肉类相等约1个乒乓球大小的肉类或1只鸡蛋（连蛋黄计算）。（来源：香港卫生署）

统筹：宁可儿美编：晓马哥