Choose lowfat cuts of meat and lowfat cheeses, trim the fat from meats whenever possible. Remove the skin from poultry to cutback fat calories. When preparing meats or poultry, DO NOT add flour, breadcrumbs or coating mixes, this adds unnecessary calories and extra carbohydrate.
| Lean ( 7 grams of protein, 3 grams of fat, 55 calories ) | One serving equals: |
|
Beef:
USDA Good or Choice grades, round, sirloin, flank
,tenderloin Pork: Fresh canned, cured, or boiled ham, Canadian bacon, tenderloin Poultry: Chicken, turkey, Cornish hen (without skin) Fish: All fresh and frozen fish |
1 oz |
| Tuna (canned in water), crab, lobster, scallops | 2 oz |
| Cheese, Cottage | 1/4 cup |
| Cheese grated parmesan | 2 tbsp |
| Cheese, diet (with fewer than 55 calories per ounce) | 1 oz |
| 95% fat-free luncheon meat | 1 oz |
| Egg whites | 3 |
| Egg substitutes (fewer than 55 calories per 1/4 cup) | 1/4 cup |
| Medium-Fat ( 7 grams of protein, 5 grams of fat, 75 calories) | |
|
Beef
Ground beef, rib, chuck, rump, Porterhouse,
T-bone, and meat loaf. Pork Most pork. Chops, loin roast, Boston butt, and cutlets Lamb Most lamb products. Chops, leg, roast) Poultry Chicken (with skin), duck or goose (well drained of fat), ground turkey Organs Heart, kidney, sweetbreads |
1 oz |
| Fish Salmon (canned) or tuna (canned in oil and drained) | 1/4 cup |
| Cheese Mozzarella or diet (with 56-80 calories per ounce) | 1 oz |
| 86% fat-free luncheon meat | 1 oz |
| Egg ( limit to 3 per week) | 1 |
| Egg substitutes (with 56-80 calories per 1/4 cup) | 1/4 cup |
| Tofu (2 1/2 in. x 2 3/4 in. x 1 in.) | 4 oz |
| High-Fat ( 7 grams of protein, 8 grams of fat, 100 Calories ) | |
|
Beef
Most USDA Prime cuts of beef, such as ribs, corned beef Pork Spareribs, ground pork, pork sausage (patty or link) Lamb Patties (ground lamb) Fish Any fried fish product Cheese All regular cheese. American, Blue, Cheddar, Monterey, Swiss Other Luncheon meat. Bologna, salami, Sausage, Knockwurst |
1 oz |
| Frankfurter (turkey or chicken) | (10/lb) 1 frank |
| Frankfurter (beef or pork) . Counts as one high-fat meat plus 1 fat exchange | (10/lb) 1 frank |
| Peanut butter (contains unsaturated fat) | 1 Tbsp. |