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Lean Meat
Beef Select or Choice grades of lean beef, such as round,sirloin, and flank steak; tenderloin; roast (rib, chuck, rump), and chipped beef 1 oz
Pork Lean pork, such as fresh ham; canned, cured or boiled ham; canadian bacon, tenderloin, center loin chop 1 oz
Veal All cuts are lean except for veal cutlets ( ground or cubed). Examples of lean veal are chops and roasts. 1 oz
Poultry chicken, turkey, cornish hen (without skin) 1 oz
Lamb Roast, chop, loin ( with all fat trimmed) 1 oz
Fish All fresh and frozen fish 1 oz
  crab, lobster, scallops, shrimp, clams (fresh or canned in water) 2 oz
  Oysters 6 medium
 Tuna (canned in water) 1 /4 cup
  Herring (uncreamed or smoked) 1 oz
  sardines (canned) 2 medium
Wild Game Venison, rabbit,squirrel 1 oz
  pheasant, duck, goose (without skin) 1 oz
Cheese / Milk (Skim) Any cottage cheese 1 oz
 Grated Parmesan 3 tbsp.
 Diet cheese (with less than 55 calories per ounce) 1 oz
Other 95% fat-free luncheon meat 1 oz
 Egg whites 3 whites
 Egg substitutes with less than 55 calories per cup 1 /2 cup
Medium-Fat Meat and Substitutes(1 Lean Meat+1/2Fat Exchange)
Beef Most beef products fall into this category. Example are;all ground beef, roast ( rip, chuck, rump), steak (cubed, Porterhouse, T-bone), and meatloaf. 1 oz
Pork Most pork products fall into this category. Examples are;chops, loin roast, Boston butt, cutlets 1 oz
Lamb Most lamb products fall into this category. Examples are: chops, leg, and roast. 1 oz
Veal cutlet ( ground or cubed, unbreaded 1 oz
Poultry chicken (with skin), domestic duck or goose( well drained of fat), ground turkey 1 oz
Fish Tuna (canned in oil and drained )
salmon (canned)
Cheese / Milk skim or part-skim milk cheeses, such as: Ricotta, mozzarella, and diet cheesest" (with 56-80 calories per ounce) 1 oz
Other 86% fat-free luncheon meats 1 oz
 Egg (high in cholesterol, limit to 3 per week) 1
 Egg substitutes with 56-80 calories per cup cup
 Tofu (21/2 in x 23/4 in x 1 in) 4 oz
 Liver, heart, kidney, sweetbreads (high in cholesterol)1 oz
High- fat meat and Substitutes (1 Lean-Meat + One fats/Oils serving
Beef Prime cuts of beef, such as ribs, corned beef 1oz
Pork Spareribs, ground pork, pork sausages (patty or link) 1oz
Lamb Patties (ground lamb) mince (kheema) 1oz
Fish Any fried fish product (unbreaded) 1oz
Other Luncheon meat such as bologna, salami, pimento loaf1oz
  Sausaget, such as polish, Italian smoked 1oz
  Frankfurter (turkey or chicken) 1 frank
  Frankfurter (beef, pork, or combination)1 frank
 Peanut butter (contains unsaturated fat) 1tbsp