Tips

Bake, roast, broil, grill, or boil these foods rather than frying them with added fat. Use a nonstick pan spray or a nonstick pan to brown of fry these foods. Trim off visible fat before and after cooking. Do not add flour, bread crumbs, coating mixes, or fat to these foods when preparing them. Weigh meat after removing bones and fat, and after cooking. Three ounces of cooked meat is about equal to 4 ounces of raw meat. Some examples of meat portions are: 2 ounce meat (2 meat exchanges) = 1 small chicken leg or thigh or ½ cup cottage cheese or tuna. 3 ounces meat (3 meat exchanges) = 1 medium pork chop, 1 small hamburger, ½ of a whole chicken breast, 1 unbreaded fish fillet, or cooked meat, about the size of a deck of cards. Restaurants usually serve prime cuts of meat, which are high in fat and calories.

Lean Meats and Substitutes

(one exchange is equal to any one of the following items) One exchange provides 7 grams protein, 3 grams fat, 55 calories Beef (1 oz.) USDA Good of Choice grades of lean beef, such as round, sirloin, and flank steak; tenderloin; and chipped beef Pork (1 oz.) Lean pork, such as fresh ham; canned, cured of boiled ham; Canadian bacon, tenderloin. Veal (1 oz) All cuts are lean except for veal cutlets (ground or cubed). Examples of lean veal are chops and roasts. Poultry (1 oz) Chicken, turkey, Cornish hen (cooked without skin) Fish All fresh and frozen fish (1 oz) Crab, lobster, scallops, shrimp, clams (fresh of canned in water) (2 oz) Oysters (6 medium) Tuna (canned in water) (¼ cup) Herring (uncreamed or smoked) (1 oz) Sardines (2 medium) Wild Game (1 oz) Venison, rabbit, squirrel, pheasant, duck, goose (without skin) Cheese Any cottage cheese (¼ cup) Grated Parmesan (2 Tbsp) Diet cheese (with less than 55 calories per ounce) (1 oz) Other 95% fat-free luncheon meat (1 oz) Egg whites (3 whites) Egg substitutes with less than 55 calories per ¼ cup (¼ cup)

Medium-Fat Meat and Substitutes

(One exchange is equal to any one of the following items) One exchange provides 7 grams protein, 5 grams fat, 75 calories Beef (1 oz) Most beef products fall into this category. Examples are: all ground beef, roast (rib, chuck, rump), steak (cubes Porterhouse, T-bone), and meanloaf. Pork (1 oz) Most pork products fall into this category. Examples are chops, loin roast, boston butt, cutlets. Lamb (1 oz) Most lamb products fall into this category. Examples are chops, leg, and roast. Veal (1 oz) Cutlet (ground or cubed, unbreaded) Poultry (1 oz) Domestic duck or goose (well-drained of fat), ground turkey. Fish Tuna (canned in oil and drained) (¼ cup) Salmon (canned) (¼ cup) Cheese Skim or part-skim milk cheese, such as: Ricotta (¼ cup) Mozzarella (1 oz) Diet cheeses (with 56-80 calories per ounce) (1 oz) Other 86% fat-free luncheon meat (1 oz) Egg (high in cholesterol, limit 2 per week) (1 egg) Egg substitutes with 56-80 calories per ¼ cup (¼ cup) Tofu (4 oz) Liver, heart, kidney, sweetbreads (high in cholesterol) (1 oz)

High-Fat Meats and Substitutes

Remember, these items are high in saturated fat, cholesterol, and calories, and should be used on three (3) times per week. (One exchange is equal to any one of the following items) One exchange provides 7 grams of protein, 8 grams fat, 100 calories Beef (1 oz) Most USDA Prime cuts of beef, such as ribs, corned beef. Pork (1 oz) Spareribs, ground pork, pork sausage (patty or link). Lamb (1 oz) Patties (ground lamb). Fish (1 oz) Any fried fish product. Cheese (1 oz) All regular cheeses such as American, Blue, Cheddar, Monterey, Swiss. Other Luncheon meat, such as bologna, salami, pimento loaf (1 oz) Sausage, such as Polish, Italian. (1 oz) Knockwurst, smoked. (1 oz) Bratwurst (1 oz) Frankfurter (turkey or chicken) (1 frank) Peanut Butter (contains unsaturated fat) (1 Tbsp) Count as one high-fat plus on fat exchange: Frankfurter (beef, pork or combination) (1 frank)