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. |
Created: 12/18/2002 |
