Home> Nutrition > Exchange Lists > Meat /Protein Group

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.

Suggested Reading March of Dimes
-Diabetes in Pregnancy
-Folic Acid
-Food Safety



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