Meat Exchange

Foods in the meat and meat substitutes list contain both protein and fat—no carbohydrate. That's why cheese is found in this grouping rather than with the milk group. Cheese has no whey (the carbohydrate found in milk). Cheese is mainly protein and fat.

A general rule of thumb for identifying foods that belong in this group is that these foods are suitable in a sandwich. Meat, cheese, peanut butter, and tofu are all good examples.

Again, fat levels will alter your calorie intake. Caution is necessary.

A recommendation of two meat exchanges does not mean you should prepare 2 different meat entrees! It describes a portion of 2 ounces.

Examples of one meat exchange includes:

• 1 oz. of chicken or turkey  
• 1 oz. cheese  
• ¼ cup cottage cheese  
• 1 egg  
• 1 oz. tuna  
• 2 medium sardines  
• 1 oz. beef, pork, or veal

For more meat options, check out our Exchange Calculator.

Dried beans, lentils, and peas are substitutes for meat and are good sources of fiber. A ½-cup serving of these equals one ounce of a medium-fat meat.

Remember: One serving of meat generally consists of one ounce of meat, fish, poultry, or cheese. Dried peas and beans are in this group, too.