12/3/2010 Exchange list: Meat and meat substitu…

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substitutes
About our newsletters By Mayo Clinic staff
g Housecall
c
d
e
f
c Alzheimer's caregiving
d
e
f
g Most meats and meat substitutes are good sources of protein. One
c Living with cancer
d
e
f
g serving (exchange) of meat or meat substitute contains about 7
grams of protein. Check the product label to see how much fat and
Enter e-mail how many calories each product contains.

SUBSCRIBE
Lean meat. One serving contains 0 to 3 grams of fat and 45
calories.

RSS Feeds Medium-fat meat. One serving contains 4 to 7 grams of fat

and 75 calories.

High-fat meat. One serving contains 8 or more grams of fat

and 100 calories.

Meats and meat substitutes in the amounts listed below equal one
Get free personalized health meat exchange.
guidance for you and your
family.
Type Food Serving size
GET STA RTED
Lean meat
and meat
substitutes

Beef, select or choice, trimmed of fat: 1 ounce

ground round, roast, round, sirloin,
tenderloin

Beef jerky 1/2 ounce

Cheese, 3 grams or less of fat per ounce 1 ounce

Cottage cheese, fat-free, low-fat or 1/4 cup

regular

Egg substitutes, plain 1/4 cup

Egg whites 2 Check out these best-sellers and special offers on

Fish, fresh or frozen: catfish, cod, flounder,
haddock, halibut, orange roughy, salmon,
tilapia, trout, tuna
Herring, smoked
Hot dog, 3 grams or less of fat per ounce
(Note: May also contain carbohydrate)
books and newsletters from Mayo Clinic.
1 ounce
Get your free trial issue of Women's HealthSource!
Mayo Clinic Wellness Solutions for High Blood
Pressure DVD
1 ounce Mayo Clinic Guide to Pain Relief
Try Mayo Clinic Health Letter free!
1
NOW AVAILABLE! — The Mayo Clinic Diet book

Lamb: roast, chop, leg 1 ounce

Luncheon meat, 3 grams or less of fat per 1 ounce OneTouch® Meter Offer
ounce: chipped beef, deli thin-sliced The Brand With Test Strips That
meats, turkey ham, turkey kielbasa, turkey
Double-Check Your Sample.
pastrami www.O ne TouchDia be te s.com

Oysters, medium, fresh or frozen 6

Chicago Coupons
Pork, lean: Canadian bacon, chop, ham, 1 ounce 1 ridiculously huge coupon a day. It's
tenderloin like doing Chicago at 90% off!
www Groupon com /C hicago

mayoclinic.com/health/…/DA00074 1/6
12/3/2010 Exchange list: Meat and meat substitu…
Poultry without skin: chicken, Cornish hen,
duck, goose, turkey
Sardines, canned
Shellfish: clams, crab, imitation shellfish,
lobster, scallops, shrimp
www.Groupon.com /C hicago
1 ounce
Pillsbury® Crescent Rolls
2 medium Looking For New Recipe Ideas? Freshen
Up Your Menu w/ Pillsbury®.
1 ounce www.Pillsbury.com /Cre sce nts

Tuna, canned in water or oil, drained 1 ounce

Veal: loin chop, roast 1 ounce

Advertising and sponsorship policy
Wild game: buffalo, ostrich, rabbit, venison 1 ounce
Advertising and sponsorship opportunities
Medium-
fat meat
and meat
substitutes

Beef: corned beef, ground beef, meatloaf, 1 ounce

prime rib, short ribs, tongue

Cheese, 4 to 7 grams of fat per ounce: 1 ounce

feta, mozzarella, pasteurized processed
cheese spread, reduced-fat cheeses, string

Eggs (limit to 3 a week) 1

Fish, fried 1 ounce

Lamb: ground, rib roast 1 ounce

Pork: cutlet, shoulder roast 1 ounce

Poultry: chicken with skin, dove, fried 1 ounce

chicken, ground turkey, pheasant, wild
duck or goose

Ricotta cheese 1/4 cup (2

ounces)

Sausage, 4 to 7 grams of fat per ounce 1 ounce

Soy-based "bacon" strips 3

Veal, cutlet, no breading 1 ounce

High-fat
meats and
meat
substitutes

Bacon, pork 2 slices (1

ounce each
before
cooking)

Bacon, turkey 3 slices (1/2

ounce each
before
cooking)

Cheese, regular: American, bleu, Brie, 1 ounce

cheddar, hard goat, Monterey Jack, queso,
Swiss

Hot dog, regular: beef, chicken, pork, 1 (Note:

turkey or combination Count as 1 fat
and 1 meat
exchange.)

Luncheon meat, 8 or more grams of fat 1 ounce

per ounce: bologna, pastrami, hard salami

Pork: ground, sausage, spareribs 1 ounce

Sausage, 8 or more grams of fat per 1 ounce

ounce: bratwurst, chorizo, Italian,
knockwurst, Polish, smoked, summer

Modified with permission from "C hoose Your Foods: Exchange Lists for
Diabetes," which is the basis of a meal planning system. © 2008 American
Diabetes Association and American Dietetic Association. While designed
primarily for people who have diabetes and others who must follow special
diets, the exchange lists are based on principles of good nutrition that
apply to everyone.

Remember these guidelines for including meat and meat substitutes in

your diabetes diet:

Choose lean meat when you can. It's lower in saturated fat,
cholesterol and calories.

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12/3/2010 Exchange list: Meat and meat substitu…
Weigh the meat after cooking and after removing bone, skin
and excess fat. A 3-ounce portion of cooked meat is equal to
about 4 ounces of raw meat. A 3-ounce portion of cooked meat
is about the size of a deck of cards.

Roast, broil or grill meat on a rack that allows fat to drain off
the meat. If you must fry foods, use a nonstick frying pan and
nonstick vegetable spray.

If you use fats in cooking, count them as part of your daily fat
allowance.

If you use flour, batter, crackers, bread crumbs or cereal to

prepare meat dishes, count them as part of your daily
carbohydrate allowance. Three tablespoons of one of these
starches contain about 15 grams of carbohydrate and are
considered one carbohydrate exchange.

Many plant-based proteins also serve as meat substitutes, although

they may count as both meat and carbohydrate exchanges. Check the
food label for details.

Food Serving size Exchange value

Baked beans 1/3 cup 1 carbohydrate plus

1 lean meat

Beans, cooked: black, garbanzo, 1/2 cup 1 carbohydrate plus

kidney, lima, navy, pinto, white 1 lean meat

Edamame 1/2 cup 1/2 carbohydrate

plus 1 lean meat

Hummus 1/3 cup 1 carbohydrate plus

1 high-fat meat

Lentils, cooked: brown, green, 1/2 cup 1 carbohydrate plus

yellow 1 lean meat

Peanut butter 1 tablespoon 1 high-fat meat

Peas, cooked: black-eyed, split, 1/2 cup 1 carbohydrate plus

green 1 lean meat

Refried beans, canned 1/2 cup 1 carbohydrate plus

1 lean meat

Soy-based "chicken" nuggets 2 (1 1/2 1/2 carbohydrate

ounces) plus 1 medium-fat
meat

Soy-based hot dog 1 (1 1/2 1/2 carbohydrate

ounces) plus 1 lean meat

Soy-based "sausage" patties 1 (1 1/2 1 medium-fat meat

ounces)

Soy burger 1 (3 ounces) 1/2 carbohydrate

plus 2 lean meats

Soy nuts, unsalted 1 1/2 1/2 carbohydrate

tablespoons plus 1 medium-fat
(3/4 ounce) meat

Tempeh 1/4 cup 1 medium-fat meat

Tofu, light 1/2 cup (4 1 lean meat

ounces)

Tofu, regular 1/2 cup (4 1 medium-fat meat

ounces)

Modified with permission from "C hoose Your Foods: Exchange Lists for
Diabetes," which is the basis of a meal planning system. © 2008 American
Diabetes Association and American Dietetic Association. While designed
primarily for people who have diabetes and others who must follow special
diets, the exchange lists are based on principles of good nutrition that
apply to everyone.

See Also
Diabetes and dental care: Guide to a healthy mouth

Olympian sets example for those with diabetes

Caffeine and blood sugar: What's the connection?

Diabetes foods: Is honey a good substitute for sugar?

Glycemic index diet: A helpful tool for diabetes?

mayoclinic.com/health/…/DA00074 3/6
12/3/2010 Exchange list: Meat and meat substitu…
To tell or not to tell: Diabetes and dating

Slide show: Blood sugar testing

Diabetes diet: Create your healthy-eating plan

Diabetes and menopause: A twin challenge

Diabetes and procrastination — Not a good combination

Use blood glucose numbers to better manage diabetes

Carbohydrate counting and diabetes: Looking beyond carbs

The scale, friend or foe?

Blog: Diabetes and college

Tips for managing diabetes with a hectic lifestyle

Blog: Dealing with diabetes emergencies

Late-night eating: OK if you have diabetes?

With diabetes, eating pizza not always a treat

Exchange list: Sweets, desserts and other carbohydrates

Diabetes product packaging challenges consumers

Overcoming barriers to self-monitoring of blood glucose

Exchange list: Nonstarchy vegetables

Exchange list: Free foods

Diabetes Expo a valuable resource

Tips to keep blood sugar steady

Enjoy fair food without torpedoing your diet

Diabetes and exercise: When to monitor your blood sugar

Sleep and diabetes

Foot protection key with peripheral neuropathy

Choosing the right blood glucose meter

Artificial sweeteners: Any effect on blood sugar?

Know your blood glucose target range

Put a little Scrooge in your diabetes self-management

Your diabetes diet: Exchange lists

Diabetes diet: Should I avoid sweet fruits?

Blog: Concert venues and diabetes

Identify yourself with a diabetes medical alert ID bracelet

With diabetes, plan ahead for emergencies

Exchange list: Starches

Blood sugar testing: Why, when and how

Why blood sugar control is so important

Tips for managing diabetes in tight economy

Practice portion control for better health with diabetes

Vegetarian diet: Can it help me control my diabetes?

Blog: Heat and diabetes

Taking diabetes education to the streets

Don't let grocery store sidetrack a healthy diabetes diet

Reading food labels: Tips if you have diabetes

Diabetes nutrition: Including sweets in your meal plan

Diabetes nutrition: Eating out when you have diabetes

Diabetes: Are electric blankets off-limits?

Blog: Confront diabetes and change your lifestyle

Exchange list: Fats

Blog: Blood glucose meters, how high can they go?

Insulin and weight gain: Keep the pounds off

Diabetes meal plan recipes

Needle anxiety: Injecting insulin in public

mayoclinic.com/health/…/DA00074 4/6
12/3/2010 Exchange list: Meat and meat substitu…
Diabetes management: How lifestyle, daily routine affect blood
sugar

Exchange list: Milk and yogurt

Blog: Diabetes and shift work

Blog: Tips for managing diabetes at work

Diabetes self-management difficult to juggle

Don't let treats trick up your holidays

Coping with the ups and downs of managing diabetes

Amputation and diabetes: How to protect your feet

Blog: Be prepared for traveling with diabetes

Blog: Driving with diabetes

Diabetes service dogs provide valuable help

Alcohol and diabetes

Exchange list: Fruits

For those with diabetes — there's more to it than carbs

Part 2: For those with diabetes — there's more to it than carbs

Low-phosphorus diet: Best for kidney disease?

Air pollution and exercise: Is outdoor exercise risky?

Soda tax: Should sugar-sweetened beverages be taxed?

Diabetic ketoacidosis

Type 2 diabetes

Diabetic neuropathy

Caffeine: Does it affect blood sugar?

Gestational diabetes

Prediabetes

Type 1 diabetes

Diabetic coma

Diabetic hyperosmolar syndrome

Type 2 diabetes in children

Type 1 diabetes in children

References

May 4, 2010 DA00074

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