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 month.
If you choose to eat high fat meats, pick one date in the month 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 – OCCASIONAL 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 |