Meat & Meat Substitutes List
Meat & meat substitutes that
contain both protein & fat are on this list.
In general, one meat exchange is:
- 1 oz meat, fish, poultry, or cheese,
- 1/2 cup beans, peas, & lentils.
Based on the amount of fat they contain,
meats are divided into very lean, lean,
medium-fat, & high-fat lists.
This is done so you can see which
ones contain the least amount of fat.
One ounce (one exchange) of each of thse includes:
|
|
Carbs
|
Protein
|
Fat
|
|
|
|
(grams)
|
(grams)
|
(grams)
|
Calories
|
|
Very lean
|
0
|
7
|
0-1
|
35
|
|
Lean
|
0
|
7
|
3
|
55
|
|
Medium-fat
|
0
|
7
|
5
|
75
|
|
High-fat
|
0
|
7
|
8
|
100
|
|
Nutrition Tips
- Choose very lean & lean meat choices whenever possible.
Items from the high-fat group are high in saturated fat,
cholesterol, & calories & can raise blood cholesterol levels.
- Meats do no have any fiber.
- Beans, peas, & lentils are good sources of fiber.
- Some processed meats, seafood, & soy products
may contain carbohydrate when consumed in large amounts.
Check the Nutrition Facts on the label to see if the
amount is close to 15 grams.
If so, count it as a carbohydrate choice as well as a meat choice.
|
Selection Tips
- Weigh meat after cooking & removing bones & fat.
Four ounces of raw meat is equal to 3 ounces of cooked meat.
Some examples of meat portions are:
- 1 ounce cheese = 1 meat choice &
is about the size of a 1-inch cube
- 2 ounces meat = 2 meat choices, such as
1 small chicken leg or thigh
1/2 cup cottage cheese or tuna
- 3 ounces meat = 3 meat choices &
is about the size of a deck of cards,
such as
1 medium pork chop
1 small hamburger
1/2 of a whole chicken breast
1 unbreaded fish fillet
- Limit your choices from the high-fat group
to three times per week or less.
- Most grocery stores stock Select &
Choice grades of meat. Select grades of meat
are the leanest meats. Choice grades
contain a moderate amount of fat, & Prime
cuts of meat have the highest amount of fat.
Restaurants usually serve Prime cuts of meat.
- "Hamburger" may contain added seasoning & fat,
but ground beef does not.
- Read labels to find products that are
low in fat & cholesterol
(5 grams or less of fat per serving).
- Beans, peas, & lentils are also found on the Starch list.
- Peanut butter, in smaller amounts, is also found on the Fat list.
- Bacon, in smaller amounts, is also found on the Fat list.
|
Meal Planning Tips
- Bake, roast, broil, grill, poach, steam, or boil these foods rather than frying.
- Place meat on a rack so the fat will drain off during cooking.
- Use a nonstick spay & a nonstick pan to brown or fry foods.
- Trim off visible fat before or after cooking.
- If you add flour, bread crumbs, coating mixes,
fat, or marinades when cooking, ask your dietitian
how to count it in your meal plan.
|
Very Lean Meat And Substitutes List
One exchange equals 0 grams carbohydrate,
7 grams protein, 0-1 grams fat, & 35 calories
- One very lean meat exchange is equal to
any one of the following items.
|
Poultry: chicken or turkey (white meat, no skin),
|
1 oz
|
Fish: Fresh or frozen cod, flounder, haddock,
halibut, trout; tuna fresh or canned in water.
|
1 oz
|
Shellfish: Clams, crab, lobster, scallops, shrimp,
imitation shellfish.
|
1 oz
|
Game: Duck or pheasant (no skin), venison,
buffalo, ostrich
|
1 oz
|
Cheese with 1 gram or less fat per ounce:
Nonfat or low-fat cottage cheese
Fat-free cheese
|
1/4 cup
1 oz
|
Other:
Processed sandwhich meats with 1 gram or less
fat per ounce, such as deli thin, shaved meats,
chipped beef, turkey ham
Egg whites
Egg substitues, plain
Hot dogs with 1 gram or less fat per ounce
Kidney (high in cholesterol)
Sausage with 1 gram or less fat per ounce
|
1 oz
2
1/4 cup
1 oz
1 oz
1 oz
|
- Count as one very lean meat & one starch exchange.
|
Beans, peas, lentils (cooked)
|
1/2 cup
|
|
Lean Meat And Substitutes List
One exchange equals 0 grams carbohydrate,
7 grams protein, 3 grams fat, & 55 calories
- One lean meat exchange is equal to
any one of the following items.
Beef:
USDA Select or Choice grades of lean beef
trimmed of fat, such as round, sirloin, & flank
steak; tenderloin; roast (rib, chuck, rump);
steak (T-bone, porterhouse, cubed), ground round.
|
1 oz
|
Pork:
Lean pork, such as fresh ham; canned, cured,
or boiled ham; Canadian bacon; tenderloin,
center loin chop.
|
1 oz
|
|
Lamb: Roast, chop, leg.
|
1 oz
|
|
Veal: Lean chop, roast.
|
1 oz
|
Poultry:
Chicken, turkey, (dark meat, no skin),
chicken (white meat, with skin), domestic
duck or goose (well-drained of fat, no skin)
|
1 oz
|
Fish:
Herring (uncreamed or smoked)
Oysters
Salmon (fresh or canned), catfish
Sardines (canned)
Tuna (canned in oil, drained)
|
1 oz
6 medium
1 oz
2 medium
1 oz
1 oz
|
|
Game: Goose (no skin), rabbit
|
1 oz
|
Cheese:
4.5%-fat cottage cheese
Grated Parmesan
Cheeses with 3 grams or less fat per ounce
|
1/4 cup
2 Tbsp
1 oz
|
Other:
Hot dogs with 3 grams or less fat per ounce
Processed sandwich meat with 3 gram or less
fat per ounce, such as turkey pastrami or kielbasa
Liver, heart (high in cholesterol)
|
1 1/2 oz
1 oz
1 oz
|
|
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