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WLC Patient Guide - 6 6

The document provides a list of lean and very lean protein foods to choose from when following a healthy diet. It separates the proteins into categories of very lean meats/protein substitutes containing 0-1 grams of fat and lean meats/protein substitutes containing 3 grams of fat. Examples of foods in each category are given.

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66 views1 page

WLC Patient Guide - 6 6

The document provides a list of lean and very lean protein foods to choose from when following a healthy diet. It separates the proteins into categories of very lean meats/protein substitutes containing 0-1 grams of fat and lean meats/protein substitutes containing 3 grams of fat. Examples of foods in each category are given.

Uploaded by

matchmakers.world
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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> Follow a Healthy Diet: CHOOSE

LEAN AN
D
NS
N PROTEI
PROTEIN FOODS VERY LEA
MOST OF
TEN!

Lean proteins should be the basis of every meal.


Use this portion-size list with a meal plan.
EACH ITEM ON THIS LIST = 1 SERVING. Those foods which contain 400 mg or more of sodium
per exchange are identified with a 3 symbol.

VERY LEAN MEATS/PROTEIN AND SUBSTITUTES LEAN MEATS/PROTEIN AND SUBSTITUTES


0 grams of carbohydrate • 7 grams of protein 0 grams of carbohydrate • 7 grams of protein
0-1 grams of fat • 35 Calories 3 grams of fat • 55 Calories

POULTRY (1 oz) POULTRY (1 oz)


Chicken, turkey, Cornish hen (without skin) Chicken, turkey (dark meat no skin), chicken (white
meat with skin), duck or goose (no skin)

FISH/SHELLFISH (1 oz)
Fresh or frozen cod, flounder, haddock, halibut, FISH/SHELLFISH
trout, tuna Salmon, (fresh or canned), Tuna (canned in oil,
Crab, lobster, scallops, shrimp, clams (fresh or drained), catfish (1 oz)
canned in water) Sardines (canned, 2 medium)
Oysters (6 medium)

WILD GAME (1 oz)


Pheasant (without skin), venison, buffalo, WILD GAME (1 oz)
ostrich Goose (without skin), rabbit

OTHER BEEF (1 oz)


Non-fat or low-fat cottage cheese (1/4 cup) Select or Choice grades of lean beef, such as round, sir-
Non-fat plain Greek yogurt (3 oz) loin, and flank steak, tenderloin; roast (rib, chuck, rump),
Fat-free cheese (1 oz) steak (T-bone, porterhouse, cubed), ground round
95% fat-free luncheon meat3 (less than 1 gram
fat per oz) (1 1/2 oz)
PORK (1 oz)
Egg whites (1/4 cup)
Lean pork; canned, cured or boiled ham3;
Canadian bacon3, tenderloin, center loin chop.
VERY LEAN MEAT + STARCH (1/2 cup)
Beans, peas, lentils (cooked) VEAL (1 oz)
Lean chop, roast

LAMB (1 oz)
Roast, chop, leg

OTHER
4.5% cottage cheese (1/4 cup)
Grated parmesan (2 Tbs)
Light cheeses3 (with 3 grams or less of fat per
ounce) (1 oz)
Processed sandwich meat w/ 3 grams or less fat per
ounce3 (turkey pastrami, kielbasa) (1 oz)
Egg (1 whole)
Tofu (1 medium fat meat) (3 oz soft/2 oz firm)
Peanut butter/nut butter (1 high-fat meat) (1 Tbs)

4 | TBHC’S WEIGHT LOSS CENTER, 718.250.8920

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