HELP ESSENTIAL FOODS™ – MEAT SERVINGS

Choose the number of servings for each meal or snack from this list. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
Choose lean meats or medium fat meats depending on your eating plan.
High fat meats are not recommended on a daily basis, but can be eaten occasionally like once a week.
If you choose to eat high fat meats, pick one day of the week to help you keep track of when you eat high fat meats.
The additional fat servings listed in meats should be deducted from the meal or snack at which it is eaten.

LEAN MEATS – BEST CHOICE

Food U.S. Serving Size Metric Serving Size
American cheese, fat-free 1 1/2 slices or 1 ounce 1 1/2 slices or 31.5 grams
American cheese, low-fat 1 1/2 slices or 1 ounce 1 1/2 slices or 31.5 grams
beef chuck or pot roast, lean only, cooked 1 ounce 30 grams
beef cubed steak 1 ounce 30 grams
beef flank steak, cooked 1 ounce 30 grams
beef hamburger patty, ground round, 90% lean, broiled 1 ounce 30 grams
beef heart, cooked 1 ounce 30 grams
beef liver, pan fried 1 ounce 30 grams
beef porterhouse steak, lean, broiled 1 ounce 30 grams
beef rib roast, lean only, roasted 1 ounce 30 grams
beef round steak, lean only, cooked 1 ounce 30 grams
beef rump roast, cooked 1 ounce 30 grams
beef sirloin, lean only, cooked 1 ounce 30 grams
beef T-bone steak, lean, broiled 1 ounce 30 grams
beef tenderloin, broiled 1 ounce 30 grams
beef, deli meat, thin sliced 1 1/2 ounces 45 grams
buffalo roasted 1 ounce 30 grams
Canadian bacon, pork, grilled 1 ounce 30 grams
catfish, cooked 1 ounce 30 grams
cheddar cheese, fat-free 1 ounce 30 grams
cheese product (Velveeta Light) 1 ounce 30 grams
chicken breast, meat only, roasted 1 ounce 30 grams
chicken dark meat, meat only, roasted 1 ounce 30 grams
chicken liver, cooked 1 ounce 30 grams
chicken roll deli, light 1 1/2 ounces 40 grams
chipped beef, dried 1 ounce 30 grams
clams, canned 1 ounce 30 grams
clams, raw 2 ounces or 3 large or 4 medium or 6 small 56.1 grams or 3 large or 4 medium or 6 small
clams, raw, cooked 1 ounce 30 grams
cod fish cooked 1 ounce 30 grams
Cornish game hen, skinless, cooked 1 ounce 30 grams
cottage cheese creamed 1/4 cup 56.3 grams or 60 milliliters
cottage cheese, low-fat or 1% 1/4 cup 56.5 grams or 60 milliliters
cottage cheese, non-fat 1/4 cup 56.5 grams or 60 milliliters
crab, blue, cooked 1 ounce 30 grams
duck bird, skinless, roasted 1 ounce 30 grams
egg substitute (Egg Beaters) 1/4 cup 62.8 grams or 60 milliliters
egg white 2 2
feta cheese, plain, fat-free 1 ounce 30 grams
flounder or sole, cooked 1 ounce 30 grams
frankfurter or hot dog (3 grams fat/ounce) 1 hot dog 1 hot dog or 57 grams
goose bird, skinless, roasted 1 ounce 30 grams
haddock fish, cooked 1 ounce 30 grams
halibut fish, cooked 1 ounce 30 grams
ham, boiled, lean, deli 1 ounce 30 grams
ham, boneless, lean, roasted 1 ounce 30 grams
ham, canned, cooked 1 oucne 30 grams
ham, extra lean (95% fat-free) 1 ounce 30 grams
ham, turkey, low-fat 1 ounce 30 grams
ham, whole, lean only, roasted 1 oucne 30 grams
herring fish, smoked 1 ounce 30 grams
kielbasa sausage, turkey, low-fat 1 oucne 30 grams
lamb chop or roast, loin, lean only, cooked 1 ounce 30 grams
lamb leg, sirloin, lean only, roast 1 ounce 30 grams
lobster, steamed 1 ounce 30 grams
mussles, blue, cooked 1 ounce 30 grams
orange roughy fish, cooked 1 ounce 30 grams
ostrich, cooked 1 ounce 30 grams
oysters, Eastern, raw 7 medium or 3 1/2 ounces 98 grams
pastrami, turkey, low fat 1 ounce 30 grams
pork chop, cooked 1 ounce 30 grams
pork loin, whole, lean only, roasted 1 ounce 30 grams
pork tenderloin, cooked 1 ounce 30 grams
rabbit, cooked 1 ounce 30 grams
ricotta cheese, fat-free 1/4 cup 62 grams or 60 milliliters
salmon, canned 1 oucne 30 grams
salmon, fresh, broiled or baked 1 ounce 30 grams
salmon, lox 1 ounce 30 grams
salmon, pink, raw 1 ounce 30 grams
sardines, packed in oil, drained 2 small 2 small or 24 grams
sausage, smoked, low-fat 1 ounce 30 grams
scallops, raw, steamed 1 ounce 30 grams
shellfish, imitation 1 ounce 30 grams
shrimp, canned 1 1/2 oucnes 42.5 grams
shrimp, fresh, cooked 1 ounce 30 grams
Swiss cheese, fat-free 1 ounce 30 grams
tilapia fish, cooked 1 ounce 30 grams
trout fish, cooked 1 ounce 30 grams
tuna, canned in oil, drained 1 ounce 30 grams
tuna, light, canned in water 1 ounce 30 grams
tuna, raw, cooked 1 ounce 30 grams
turkey breast meat 1 1/2 ounces 45 grams
turkey breast, skinless, roasted 1 ounce 30 grams
turkey roll, light and dark meat 1 1/2 ounces 42.5 grams
turkey, light meat, roasted 1 ounce 30 grams
veal chop, cooked 1 ounce 30 grams
veal, loin, lean only, roasted 1 ounce 30 grams
venison, deer, roast 1 ounce 30 grams

MEDIUM FAT MEATS – BEST CHOICE

Food U.S. Serving Size Metric Serving Size Group Super Meat Medium Fat Fats
American cheese, fat-free 2 slices or 1 1/2 ounces 2 slices or 45 grams memf y    
beef hamburger patty, 75% lean, broiled 1 ounce 30 grams memf n    
beef hamburger patty, 80% lean, broiled 1 ounce 30 grams memf n    
beef hamburger patty, 85% lean, broiled 1 ounce 30 grams memf n    
beef jerky, dried 1 large piece or 3/4 oucne 1 large piece of 20 grams memf n    
beef short ribs, cooked 1 ounce 30 grams memf n    
beef tongue, cooked 1 oucne 30 grams memf n    
bratwurst, pork, beef, turkey, lite, smoked 1 1/2 ounces 42 grams memf n    
chicken wing, meat and skin, roasted 1 oucne 30 grams memf y    
chicken, meat and skin, roasted 1 ounce 30 grams memf y    
colby or Jack cheese, reduced-fat 1 oucne 30 grams memf n    
corned beef brisket, cooked 1 ounce 30 grams memf n    
dove bird, cooked 1 ounce 30 grams memf n    
egg, whole, fried 1 1 memf y 1.0 0.5
egg, whole 1 1 memf y    
egg, whole, hard-boiled 1 1 memf y    
egg, whole, scrambled 1 1 memf y    
feta cheese 1 ounce 30 grams memf n    
fish, cornmeal coating, fried 1 ounce 30 grams memf n    
lamb rib, roasted 1 ounce 30 grams memf n    
meatloaf 1 ounce 30 grams memf n    
Mexican cheese, reduced-fat 1 oucne 30 grams memf n    
Monterey Jack cheese, reduced-fat 1 ounce 30 grams memf n    
mozzarella cheese, part skim milk 1 ounce 30 grams memf y    
mozzarella cheese, reduced-fat 1 ounce 30 grams memf n    
pheasant (grouse), meat and skin, cooked 1 ounce 30 grams memf n    
pork cutlet, cooked 1 ounce 30 grams memf n    
pork, Boston blade, roasted 1 oucne 30 grams memf n    
ricotta cheese, part skim milk 1/4 cup 62 grams or 60 milliliters memf n    
salami, hard, reduced-fat 1 oucne 30 grams memf n    
string cheese 1 oucne 30 grams memf n    
Swiss cheese, reduced-fat 1 oucne 30 grams memf n    
turkey ground, cooked 1 ounce 30 grams memf n    
veal cutlet, lean, cooked 1 ounce 30 grams memf n    

HIGH FAT MEATS – BEST CHOICE

Food U.S. Serving Size Metric Serving Size Fats
American cheese 1 ounce 30 grams 1.0
bacon, pork, broiled, pan-fried, or roasted 2 slides 2 slices or 16 grams 1.0
bacon, turkey, cooked 3 slices or 1 1/2 ounces raw 3 slides or 16 grams 1.0
beef pastrami 1 ounce 30 grams 1.0
beef prime rib, lean only, roasted 1 ounce 30 grams 1.0
blue cheese 1 ounce 30 grams 1.0
bologna, beef and pork 1 ounce 30 grams 1.0
bratwurst, pork, cooked 1 ounce 30 grams 1.0
Braunschweiger liver sausage, pork 1 ounce 30 grams 1.0
brie cheese 1 ounce 30 grams 1.0
cheddar cheese 1 ounce 30 grams 1.0
cheese food 1 ounce 30 grams 1.0
cheese spread, (Velveeta) 1 ounce 30 grams 1.0
cheese spread, American 1 ounce 30 grams 1.0
chorizo sausage, cooked (Mexican or Spanish) 1 ounce 30 grams 1.0
colby cheese 1 ounce 30 grams 1.0
frankfurter or hot dog, beef 1 hot dog 1 hot dog or 45 grams 2.0
frankfurter or hot dog, beef and pork 1 hot dog 1 hot dog or 45 grams 2.0
frankfurter, chicken 1 hot dog 1 hot dog or 45 grams 2.0
frankfurter, turkey 1 hot dog 1 hot dog or 45 grams 1.0
goat cheese, hard 1 ounce 30 grams 1.0
Italian sausage, cooked 1 ounce 30 grams 1.0
kielbasa sausage, pork, beef 1 ounce 30 grams 1.0
knockwurst sausage, cooked 1 ounce 30 grams 1.0
Mexican melting cheese (queso asadero) 1 ounce 30 grams 1.0
Monterey Jack cheese 1 ounce 30 grams 1.0
Parmesan cheese, grated 4 tablespoons 20 grams or 60 milliliters 1.0
pepperoni, pork, beef 11 slices 11 slices or 22 grams 1.0
pimento cheese 1 ounce 30 grams 1.0
polish sausage, cooked 1 ounce 30 grams 1.0
pork sausage, fresh, cooked 1 ounce 30 grams 1.0
pork, ground, cooked 1 oucne 30 grams 1.0
provolone cheese 1 ounce 30 grams 1.0
ricotta cheese, whole milk 1/4 cup 62 grams or 60 milliliters 1.0
salami, beef and pork 2 1/2 slices 2 1/2 slices or 30.8 grams 1.0
salami, hard 1 oucne 30 grams 1.0
sausage, pork and beef, fresh, cooked 4 links or 2 patties 3 7/8" x 1/4" 4 links or 2 patties 10 x 0.6 centimeter or 53 grams 2.0
smoked sausge 1 ounce 30 grams 1.0
spareribs, pork, lean, cooked 1 ounce 30 grams 1.0
summer sausage 1 ounce 30 grams 1.0
Swiss cheese 1 oucne 30 grams 1.0

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