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    WLC Patient Guide - 6 6

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    matchmakers.world
    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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    WLC Patient Guide - 6 6

    Uploaded by

    matchmakers.world
    11 views1 page
    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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    WLC-patient-guide_6-6

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    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    11 views1 page

    WLC Patient Guide - 6 6

    Uploaded by

    matchmakers.world
    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    > 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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