FOOD FACTS Quick hot dishes to help you out when time is short When you have to get a meal in a hurry, here are some tips worth remembering: To be nourishing and satisfying, the meal should include some protein, or body- building, food. The main protein foods are meat, fish (timed or fresh), eggs (shell eggs or dried eggs), and cheese. All of these contain what is called "first-class" protein. A salad made with cheese or tinned fish is as nourishing as a meat dish. Dried eggs have exactly the same nutritional value as shell eggs.