March 31, 2006, Newsletter Issue #56: Protein in Weight Management
Tip of the Week
If you like to add up the number of protein grams you eat in a day, here are some figures that can help you keep track.
The American Dietetic Association considers the following items "very lean meats" or equivalent substitutes. Each item listed contains seven grams of protein, zero to one gram of fat, and 35 calories.
*One ounce of chicken or turkey, white meat without skin
*One ounce of tuna (fresh or canned in water); most kinds of white fish or shellfish. (A notable exception: Oysters are higher in fat and calories.)
*One-quarter cup no-fat or low-fat cottage cheese
*Two egg whites
This is only a partial list. You can find a complete listing in the "Exchange Lists for Meal Planning" booklet, which you can order online at
http://www.eatright.org/catalog/professional/diabetes.html
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