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Lean Meats
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These foods are notable for their contributions of protein, phosphorus, vitamin B6, vitamin B12, zinc, magnesium, iron, niacin, and thiamin. |
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| Beef 1-oz=55 calories |
USDA good or choice grades of lean beef, (i.e. round, sirloin, flank steak, tenderloin, chipped beef ) | ||
| Pork
1-oz=55 calories |
Lean pork, (i.e. fresh ham; canned, cured, or broiled ham, Canadian bacon, tenderloin) | ||
| Veal 1-oz=55 calories |
All cuts are lean except veal cutlets (ground or cubed) | ||
| Poultry 1-oz=55 calories |
Chicken, turkey, Cornish hen (without skin) | ||
| Fish 1-oz=55 calories |
All fresh and frozen fish Crab, lobster, scallops, shrimp, clams (fresh or canned in water) 2 med-Oysters or sardines, canned Tuna, canned in water Herring, uncreamed or smoked |
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| Wild Game 1-oz=55 calories |
Venison, rabbit, squirrel Pheasant, duck, goose (without skin) |
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| Fish & Seafood 1 exchange = 55 calories |
All fish 1 oz. Clams, crab, lobster, shrimp, scallops 2 oz. Herring, smoked 1 oz. Oysters 6 each Sardines (canned) 2 each Tuna (water packed) 1/4 cup Salmon (canned) 1/4 cup |
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| Other Lean Meat 1 exchange = 55 calories |
Bologna, salami, pimento loaf, sausage 1 oz Knockwurst, Bratwurst 1 oz. Frankfurters (turkey or chicken) 1 each Peanut Butter 1 tbs. |
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| Cheese 1 exchange = 55 calories |
Any cottage cheese 1/4 cup Diet Cheese 1 oz. Parmesan, grated 2 tbs. All other cheese (except cream) 1 oz. |
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| Eggs 1 exchange = 55 calories |
Egg, whole 1 each Egg, white 1 each Egg, substitute 1/4 cup |
