Protein/Dairy (110 calories in a serving)
| Amount in 1 serving | |
|---|---|
| Beans | 1/2 cup |
| Beef, lean | 1 1/2 ounces |
| Chicken | 2 1/2 ounces |
| Cheese | |
| Cheddar, low-fat | 2 ounces or 1/2 cup shredded |
| Colby, low-fat | 2 ounces or 1/2 cup shredded |
| Cottage, low-fat | 2/3 cup |
| Feta | 1/4 cup |
| Mozzarella, part-skim | 1/3 cup shredded |
| Parmesan, grated | 4 tablespoons |
| Ricotta, part-skim | 1/3 cup |
| Swiss, low-fat | 2 ounces |
| Clams, canned | 1/2 cup |
| Cod | 3 ounces |
| Crab | 3 ounces |
| Duck, breast | 3 ounces |
| Egg | 1 large |
| Egg substitute | 1/2 cup |
| Egg whites | 4 |
| Fish | 3 ounces |
| Garbanzos | 1/3 cup |
| Halibut | 3 ounces |
| Ice cream, fat-free, vanilla | 1/2 cup |
| Lamb, lean cuts with no fat | 2 ounces |
| Lentils | 1/2 cup |
| Milk, skim, 1 percent or 2 percent | 1 cup |
| Pheasant | 3 ounces |
| Pork, lean cuts with no fat | 2 ounces |
| Salmon | 3 ounces |
| Scallops | 3 ounces |
| Shrimp | 3 ounces |
| Soybeans, green (edamame) | 1/2 cup |
| Tofu | 1/2 cup |
| Tuna, canned in water | 3 ounces or 1/2 cup |
| Turkey | 3 ounces |
| Veal | 2 ounces |
| Vegetarian burger, black bean | 3-ounce patty |
| Venison | 3 ounces |
| Yogurt, fat-free, reduced-calorie | 1 cup |
| Yogurt, fat-free, frozen | 1/2 cup |
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