The Meat and protein-rich foods are divided into three groups:

• Lean Meats

• Medium Fat Meats

• High Fat Meats

The following lists shows the various kinds of meats and protein-rich foods to be used for one meat exchange. "Medium Fat Meats" contain 7 grams protein, 5 grams fat and 75 calories. "Lean and High Fat Meats" vary in caloric and fat content.

One meat exchange =

1 oz. meat, OR 1 egg, or 1/4 cup tuna.

OR 1/4 cup cottage cheese, OR 1 Tablespoon peanut butter.

Tips For Meat Preparation

1. Prepare meats and protein-rich foods without added fat or flour. If you add fat to the meat preparation, eliminate the fat in your meal plan.
2. Meat should be baked, broiled, grilled or stewed, do not fry!
3. Buy lean types of meat - use more poultry and fish as they are lower in fat and therefore lower in calories.
4. Trim all fat from meat before cooking.
5. Do not let meat sit in fat during cooking, as some of the fat that otherwise could be removed is absorbed by the meat. Remove any fat that accumulates in the pan during pan-broiling or browning: place meat on a rack while oven broiling or roasting.
6. Measure meat and protein-rich foods after it has been cooked - also, make sure the bone is removed and all visible fat removed. A 3 oz. serving of cooked meat is about equal to 4 oz. raw meat.

 

Beef

 

 

 

 

Lamb

 

 

Pork

 

 

Veal

 

 

Poultry

 

 

Fish

 

 

 

 

 

Cheeses

 

Dried

Peas/

Beans

Medium Fat Meats

Beef

 

Pork

 

 

Cheeses

 

Egg

 

Peanut Butter

 

High Fat Meats

 

Beef

 

 

 

Lamb

 

 

Pork

 

 

Veal

 

Poultry

 

Cheeses

 

Cold

Cuts

 

 

Baby Beef, Chipped Beef, Chuck, Flank.....

Steak, Tenderloin, Plate Ribs, Plate Skirt

Steak, Round (Bottom, Top). All cuts

Rump; Sirloin; Tripe.

Leg, Rib, Sirloin, Loin (Roast and Chops),

Shank, Shoulder.

Leg (Whole Rump, Center Shank), Ham,

Smoked (Center Slices).

 

Leg, Loin, Rib, Shanks, Shoulder,

Cutlets.

 

Meat without Skin of Chicken, Turkey,

Cornish Hen, Guinea Hen, Pheasant

 

Any Fresh or Frozen,

Canned Salmon, Tuna, Mackerel, Crab

and Lobster

Lobster, Clams, Scallops, Shrimp.

Sardines (Drained).

 

Containing less than 5% Butter Fat.

Cottage Cheese, Dry and 2% Butter Fat.

 

 

(Omit 1 Bread Exchange)

 

 

Ground (15% Fat), Corned Beef (Canned),...

Rib Eye, Round (Ground, Commercial).

 

Loin (All Cuts), Tenderloin, Shoulder Arm

(Picnic), Shoulder Blade, Boston Butt,

Canadian Bacon, Boiled Ham.

 

Cottage Cheese (Creamed), Mozzarella,

Ricotta, Farmer's Cheese, Neufchatel,

Parmesan.

 

 

 

 

 

 

 

Brisket, Corned Beef (Brisket), Ground

Beef (More than 20% Fat), Hamburger

(Commercial), Chuck (Ground, Commercial),

Roasts, Steaks (Club and Rib).

Breast

 

Spare Ribs, Loin (Back Ribs), Pork

(Ground), Country Style Ham, Deviled Ham.

 

Breast.

Capon, Duck (Domestic), Goose.

Cheddar Types, Processed Types.

Lunchmeat, Bologna, Braunschweiger,

Liverwurst, Frankfurter, Hot Dog.

 

 

1 oz.

 

 

 

 

1 oz.

 

 

1 oz.

 

 

1 oz.

 

 

1 oz.

 

 

1 oz.

 

1/4 Cup

5 or 1 oz.

3

 

1 oz.

1/4 Cup

 

 

1/2 Cup

 

 

1 oz.

 

 

1 oz.

 

 

 

1/4 Cup

1 oz.

 

1

 

1 Tblsp.

 

 

 

 

1 oz.

 

 

 

 

1 oz.

 

 

1 oz.

 

 

1 oz.

 

1 oz.

 

1 oz.

 

1 oz.