|
Lean Meat |
| Beef
| Select or Choice grades of lean beef, such as round,sirloin, and flank steak; tenderloin; roast (rib, chuck, rump), and chipped beef | 1 oz |
| Pork
| Lean pork, such as fresh ham; canned, cured or boiled ham; canadian bacon, tenderloin, center loin chop | 1 oz |
| Veal | All cuts are lean except for veal cutlets ( ground or cubed). Examples of lean veal are chops and roasts. | 1 oz |
| Poultry | chicken, turkey, cornish hen (without skin) | 1 oz |
| Lamb
| Roast, chop, loin ( with all fat trimmed) | 1 oz |
| Fish | All fresh and frozen fish | 1 oz |
| | crab, lobster, scallops, shrimp, clams (fresh or canned in water)
| 2 oz |
| | Oysters
| 6 medium |
| | Tuna (canned in water) | 1 /4 cup |
| | Herring (uncreamed or smoked) | 1 oz |
| | sardines (canned) | 2 medium |
| Wild Game | Venison, rabbit,squirrel | 1 oz |
| | pheasant, duck, goose (without skin) | 1 oz |
| Cheese / Milk (Skim) | Any cottage cheese | 1 ½ oz |
| | Grated Parmesan | 3 tbsp. |
| | Diet cheese (with less than 55 calories per ounce) | 1 ½ oz |
| Other | 95% fat-free luncheon meat | 1 ½ oz |
| | Egg whites | 3 whites |
| | Egg substitutes with less than 55 calories per ½ cup | 1 /2 cup |
| Medium-Fat Meat and Substitutes(1 Lean Meat+1/2Fat Exchange) |
| Beef | Most beef products fall into this category. Example are;all ground beef, roast ( rip, chuck, rump), steak (cubed, Porterhouse, T-bone), and meatloaf. | 1 oz |
| Pork | Most pork products fall into this category. Examples are;chops, loin roast, Boston butt, cutlets | 1 oz |
| Lamb | Most lamb products fall into this category. Examples are: chops, leg, and roast. | 1 oz |
| Veal | cutlet ( ground or cubed, unbreaded | 1 oz |
| Poultry | chicken (with skin), domestic duck or goose( well drained of fat), ground turkey | 1 oz |
| Fish | Tuna (canned in oil and drained )
salmon (canned) | ¼ cup |
| Cheese / Milk | skim or part-skim milk cheeses, such as: Ricotta, mozzarella, and diet cheesest" (with 56-80 calories per ounce) | 1 oz |
| Other | 86% fat-free luncheon meats | 1 oz |
| | Egg (high in cholesterol, limit to 3 per week) | 1 |
| | Egg substitutes with 56-80 calories per cup | cup |
| | Tofu (21/2 in x 23/4 in x 1 in) | 4 oz |
| | Liver, heart, kidney, sweetbreads (high in cholesterol) | 1 oz |
| High- fat meat and Substitutes (1 Lean-Meat + One fats/Oils serving |
| Beef | Prime cuts of beef, such as ribs, corned beef | 1oz |
| Pork | Spareribs, ground pork, pork sausages (patty or link) | 1oz |
| Lamb | Patties (ground lamb) mince (kheema) | 1oz |
| Fish | Any fried fish product (unbreaded) | 1oz |
| Other |
Luncheon meat such as bologna, salami, pimento loaf | 1oz |
| |
Sausaget, such as polish, Italian smoked | 1oz |
| | Knockurst
Bratwurst | 1oz |
| | Frankfurter (turkey or chicken) | 1 frank |
| | Frankfurter (beef, pork, or combination) | 1 frank |
| | Peanut butter (contains unsaturated fat) | 1tbsp |
