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These foods are notable for their contributions of protein, phosphorus, vitamin B6, vitamin B12, zinc, magnesium, iron, niacin, and thiamin. |
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 |
Wild Game
1-oz=55 calories |
Venison, rabbit, squirrel
Pheasant, duck, goose (without skin) |
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 |
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. |
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. |
Eggs
1 exchange = 55 calories |
Egg, whole 1 each
Egg, white 1 each
Egg, substitute 1/4 cup |
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