Meat and fish are important parts of a balanced diet that provide high-quality protein, vitamins, minerals, and other nutrients. Meat comes from mammals and birds and can be red or white, while fish is divided into saltwater and freshwater varieties. Both should be consumed in moderation due to potential health risks of excess consumption like cancer, heart disease, and gout. When choosing meat and fish, it is best to select lean cuts and varieties higher in omega-3 fatty acids like salmon, trout, sardines and anchovies.