Very Lean Meat and Substitute Exchange
|
+ 0 Fat Exchange |
7 g Protein, 0-1 g Fat |
35 Calories |
|
Fish |
Tuna, whiting, cod, trout, flounder, haddock, halibut |
1 oz |
30 g |
|
Shellfish |
Crab, lobster, clams, shrimp, scallops |
1 oz |
30 g |
|
Poultry |
Chicken or turkey (white meat, no skin), cornish hen (no skin) |
1 oz |
30 g |
|
Game |
Duck or pheasant (no skin), buffalo, ostrich, venison |
1 oz |
30 g |
|
Cheese |
Fat free cheese |
1 oz |
30 g |
|
Cottage Cheese |
Nonfat cottage cheese, low fat cottage cheese |
1/4 cup |
60 ml |
|
Egg |
Egg whites |
2 |
30 g |
|
Miscellaneous |
Kidney, other meats (1 g fat or less) |
1 oz |
30 g |
|
Legumes (add 1 starch) |
Beans, peas, lentils |
1/2 cup |
- 125 ml
|
Lean Meat and Substitute Exchange
|
+ 1/2 Fat Exchange |
7 g Protein, 3 g Fat |
55 Calories |
|
Beef |
Select or Choice grades of round, ground round, sirloin, flank,
tenderloin, roast (chuck, rump, rib), steak (T-bone, cubed, porterhouse) |
1 oz |
30 g |
|
Pork |
Tenderloin, center loin chop, ham, Canadian bacon |
1 oz |
30 g |
|
Poultry |
Chicken or turkey (dark meat, no skin), chicken (white meat with
skin), domestic duck or goose (drained of fat, no skin) |
1 oz |
30 g |
|
Game |
Rabbit, goose (no skin) |
1 oz |
30 g |
|
Fish |
Tuna (canned in oil, drained), sardines, salmon, catfish, herring |
1 oz |
30 g |
|
Shellfish |
Oysters |
6 medium |
|
|
Cheese |
Parmesan, other cheese (3 g fat or less) |
1 oz, 2 Tbsp |
30 g, 30 ml |
|
Cottage Cheese |
Cottage cheese (4.5% fat) |
1/4 cup |
60 ml |
|
Miscellaneous |
Liver, heart, other meat (3 g fat or less) |
1 oz |
30 g |
Medium Fat Meat and Substitute Exchange
|
+ 1 Fat Exchange |
7 g Protein, 5 g Fat |
75 Calories |
|
Beef |
Ground beef, Prime grades of beef (timmed of fat), prime rib,
short ribs, corned beef |
1 oz |
30 g |
|
Pork |
Top loin, chop, cutlet, Boston butt |
1 oz |
30 g |
|
Poultry |
Chicken (dark meat, with skin), chicken (fried with skin), ground
chicken, ground turkey |
1 oz |
30 g |
|
Egg |
Whole egg |
1 |
|
|
Fish |
Fried fish |
1 oz |
30 g |
|
Cheese |
Mozzarella, feta, other cheese (3 g fat or less) |
1 oz |
30 g |
|
Cheese, soft |
Ricotta |
2 oz, 1/4 cup |
60 g, 60 ml |
|
Tofu |
|
4 oz, 1/2 cup |
- 115 g (125 ml)
|
|
Soy Milk |
|
1 cup |
- 250 ml
|
|
Tempeh |
|
1/4 cup |
60 ml |
|
Miscellaneous |
Meat or sausage (5 g fat or less) |
1 oz |
30 g |
High Fat Meat and Substitute Exchange
|
+ 1.5 Fat Exchanges |
7 g Protein, 8 g Fat |
100 Calories |
|
Cheese |
Most cheeses: cheddar, monterey jack, swiss, american |
1 oz |
30 g |
|
Pork |
Ground pork, pork sausage, spareribs |
1 oz |
30 g |
|
Sausage |
Bratwurst, polish, italian, knockwurst, smoked |
1 oz |
30 g |
|
Hot dog |
Turkey, chicken |
1 oz |
30 g |
|
Sandwich meats |
Bologna, salami, pimento loaf, etc. (8 g fat or less) |
1 oz |
30 g |
|
Bacon |
[20 slices / lb] or [44 slices / kg] |
3 slices |
|
