VERY LOW-FAT PROTEINS (1 oz = 0-1 g fat)
Cheese: Any cheese labeled Fat-Free or containing 0-1
grams of fat, including fat-free cottage cheese (1/4 cup), or
any other fat-free cheese (1 slice)
Eggs: Egg whites (2) and fat-free egg substitute (1/4 cup).
Fish: Bass, cod, flounder, grouper, haddock, halibut, lox,
mahimahi, monk fish, perch, pickerel, smelt, sole, trout,
tuna
Legumes: Beans, lentils, peas (1/2 cup, cooked)
*Count these as 1 protein and 1 carbohydrate exchange.
Meat substitutes: vegetarian protein products, burgers, hot
dogs, etc., with less than 1 gram fat per ounce. Check
packaging and count 1 carbohydrate choice for each 15g
carbohydrate listed on the label.
Other Meat: Fat-free deli meat, fat-free hot dogs, kidney,
fat-free sausage.
Poultry: White meat chicken, turkey or pheasant without
skin.
Seafood: Clams, crab, imitation shellfish, lobster, octopus,
oyster, prawns, scallops, shrimp, squid.
LOW-FAT PROTEIN (1 oz = 3 g fat)
Beef: Select or Choice grades all fat trimmed of chuck,
round, sirloin, flank steak, tenderloin, roast also T-bone,
porterhouse and cubed steak.
Cheese: Any cheese labeled with about 3 grams of fat per
ounce, 4.5% fat cottage cheese (1/4 cup), Parmesan (2
Tbsp).
Fish: Herring, salmon, sardines.
Lamb: All fat trimmed. Roast, chop, leg or loin.
Meat substitutes: Vegetarian protein products, burgers,
hot dogs, etc., about 3 grams fat per serving. Check
packaging and count 1 carbohydrate choice for each 15g
carbohydrate listed on the label.
Other: Hot dogs, sausage and cold cuts with about 3
grams fat per ounce.
Pork: Ham (trimmed), Canadian bacon, tenderloin and
well trimmed center loin chop and sirloin chops and roast.
Poultry: White meat with skin or dark meat without skin.
Veal: All fat trimmed. Chop (lean), cutlet or roast.