Spotlight: Meat and Meat Substitutes

Protein! Eat more Protein! I'm sure you've heard that, and while proteins are essential building blocks of life- human and animal in particular- most people get more than enough protein in the day. Ever wondered how protein measures up, and how much protein is in meat compared to beans, compared to fish, compared to cheese, etc.? Here's a breakdown for you. There are four categories of protein based on fat content and plant or animal source: lean, medium fat, high fat, and plant-based (vegetarian). Generally speaking, 1 oz of protein has 7 grams of protein, 0 grams of carbohydrates, and varying amounts of fat and therefore calories. 

          

Lean Meat Overview and Examples: 
*1 oz = 7 grams of protein, 0-3 grams of fat, 45 calories

• 1 oz beef (select or choice grades trimmed of fat, ground round, roast, round, sirloin, steak, tenderloin)
• 1 oz beef jerky
• 1 oz cheese with 3 g fat or less
• ¼ c cottage cheese
• ¼ c egg substitutes
• 2 egg whites
• 1 oz fish (fresh, frozen or smoked)
• 1 oz game (buffalo, ostrich, rabbit, venison)
• 1 hot dog with 3 g fat or less, lamb
• 1 oz organ meats (heart, kidney, liver)
• 6 medium fresh or frozen oysters
• 1 oz lean pork (Canadian bacon, rib or loin chop/ roast, ham, tenderloin)
• 1 oz poultry without skin
• 1 oz processed sandwich meats with 3 g fat or less (chipped beef, deli thin-sliced meats, turkey, ham, turkey kielbasa, turkey pastrami)
• 1 oz canned salmon or sardines
• 2 sausages with 3 g fat or less
• 1 oz shellfish
• 1 oz canned tuna
• 1 oz veal (loin chop, roast)

Medium Fat Meat Overview and Examples:
*1 oz = 7 grams of protein, 4-7 grams of fat, 75 calories

• 1 oz beef (corned, ground, meatloaf, Prime grades trimmed of fat, short ribs, tongue)
• 1 oz cheese with 4-7 g fat/ 1 oz (feta, mozzarella, pasteurized processed cheese spread, reduced-fat cheese, string)
• 1 egg
• 1 oz fried fish
• 1 oz lamb (ground, rib roast)
• 1 oz pork (cutlet, shoulder roast)
• 1 oz poultry (chicken with skin, wild duck, goose, fried chicken, ground turkey)
• 1 oz sausage with 4-7 g fat/ 1 oz
• 2 ½ oz or ¼ c ricotta cheese
• 1 oz veal cutlet without breading

High Fat Meat Overview and Examples:
*1 oz = 7 grams of protein, 8+ grams of fat, 100 calories

• 2 slices pork bacon
• 3 slices turkey bacon
• 1 oz cheese (American, blue, brie, cheddar, hard goat, Monterey jack, queso, and Swiss)
• 1 beef or pork hot dog
• 1 turkey or chicken hot dog
• 1 oz pork (ground, sausage,spareribs)
• 1 oz processed sandwich meats with 8 g fat or more/ 1 oz (bologna, pastrami, hard salami)
• 1 oz sausage with 8 g fat or more/ 1 oz (bratwurst, chorizo, Italian, knockwurst, Polish, smoked, summer)

Plant-Based Protein Overview and Examples: 

• ⅓ c baked beans = 1 starch + 1 lean meat
• ½ c cooked plain beans = 1 starch + 1 lean meat
• ½ c Edamame = ½ carbohydrate + 1 lean meat
• 3 2” falafels = 1 carbohydrate + 1 high-fat meat
• ⅓ c hummus = 1 carbohydrate + 1 high-fat meat
• ½ c lentils = 1 carbohydrate + 1 lean meat
• 3 oz soy-based meatless burger = ½ carbohydrate + 2 lean meats
• 1 patty meatless burger, vegetable/ starch based = 1 carbohydrate + 2 lean meats
• 2 soy-based “chicken” nuggets = ½ carbohydrate + 1 medium fat meat
• 1 T nut butter = 1 high-fat meat
• ½ c cooked black-eyed and split peas = 1 starch + 1 lean meat
• ¼ c Tempeh = 1 medium-fat meat
• 4 oz tofu = 1 medium-fat meat
• ¾ oz soy nuts = ½ carbohydrate + 1 medium-fat meat
  
  Next Up.... Fats!
  

Spotlight: Nonstarchy Vegetables

Have you ever heard people say, "I'm avoiding carbs, so I'm going to have a salad."? Did you realize that statement is inaccurate? Yes, there are two classes of vegetables when it comes to nutrition content- starchy (corn, peas, potatoes- discussed in a previous post), and nonstarchy. But did you realize nonstarchy vegetables have carbohydrates too? It's just in smaller amounts than starchy vegetables.  Per serving, nonstarchy vegetables have about 5 grams of carbohydrates, 2 g of protein and 25 calories. 

Vegetable Overview

• 1/2 cup cooked
• 1 cup raw

Examples 

• amaranth
• artichoke (and hearts)
• asparagus
• green beans
• beets
• broccoli
• Brussels sprouts
• cabbage
• carrots
• cauliflower
• celery
• cucumber
• eggplant
• green onions/ scallions
• greens (collard, kale, mustard, turnip)
• hearts of palm
• jicama
• leeks
• mushrooms
• okra
• onions
• radishes
• pea pods
• peppers
• rutabaga
• sauerkraut
• spinach
• squash (summer, zucchini)
• sugar pea snaps
• swiss chard
• tomato
• turnips

Next on the list, meat and meat substitutes!

Spotlight: Sweets, Desserts, and Other Carbohydrates

So there are a lot (A LOT) of foods that fall under this category. It's likely the stuff you crave, and because of that this is also the stuff that the food industry markets to you in all kinds of different ways and packages to make you feel less guilty about succumbing to those darn cravings. So just to get our wits about us when it comes to sweets, desserts and other carbohydrate treats, here's a comprehensive list of the stuff you really should be limiting (we're not talking whole-foods here). This is where sugar, sodium, fat and calories can sneak up on us. Keep in mind that each serving listed below is equal to 15 grams of carbohydrates, but the fat, protein and calorie content will vary widely.

 





 





½ c Cranberry juice cocktail = 1 carbohydrate

1 can (8.3 oz) Energy drink = 2 carbohydrates

1 c (8 oz) fruit drink or lemonade = 2 carbohydrates

1 can (12 oz) soda, regular = 2 ½ carbohydrates

1 c (8 oz) sports drink = 1 carbohydrate

1 ¼ “ square brownie = 1 carbohydrate + 1 fat

2” square frosted cake = 2 carbohydrates + 1 fat

2" square unfrosted cake = 1 carbohydrate + 1 fat

2 small chocolate chip cookies = 1 carbohydrate + 2 fats

3 gingersnap cookies = 1 carbohydrate

2 small sandwich cookies with creme filling = 1 carbohydrate + 1 fat

3 small or 1 large sugar free cookie = 1 carbohydrate + 1-2 fats

5 vanilla wafers = 1 carbohydrate + 1 fat

1 small frosted cupcake = 2 carbohydrates + 1- 1 ½ fats

⅛ of 8” pumpkin or custard pie = 1 ½ carbohydrates + 1 ½ fats

½ cup regular pudding = 2 carbohydrates

½ cup sugar free pudding = 1 carbohydrate

½ cup sugar and fat free pudding = 1 carbohydrate

2 fun size candy bars (chocolate/ nut) = 1 ½ carbohydrates + 1 ½ fats

3 pieces hard candy = 1 carbohydrate

5 chocolate “kisses” = 1 carbohydrate + 1 fat

2 T liquid flavored coffee creamer = 1 carbohydrate

1 roll chewy fruit snacks = 1 carbohydrate

1 ½ T fruit spread (100% fruit) = 1 carbohydrate

1 T honey = 1 carbohydrate

1 T jam or jelly (regular) = 1 carbohydrate

1 T sugar = 1 carbohydrate

2 T chocolate syrup = 2 carbohydrates

2 T light pancake syrup = 1 carbohydrate

1 T regular pancake syrup = 1 carbohydrate

3 T BBQ sauce = 1 carbohydrate

¼ cup jelly cranberry sauce = 1 ½ carbohydrates

3 T salad dressing (fat-free, low fat) = 1 carbohydrate

1 “ slice banana nut bread = 2 carbohydrates + 1 fat

1 glazed donut (3 ¼ “ across) = 2 carbohydrates + 2 fats

¼ 4 oz muffin = 1 carbohydrate + ½ fat

2 ½ oz danish/ sweet roll = 2 ½ carbohydrates + 2 fats

1 frozen pop = ½ carbohydrate

1 100% fruit juice frozen bar = 1 carbohydrate

½ cup regular ice cream = 1 carbohydrate + 2 fats

½ cup no sugar added ice cream = 1 carbohydrate + 1 fat

½ cup light ice cream = 1 carbohydrate + 1 fat

½ cup fat free ice cream = 1 ½ carbohydrates

½ cup sherbert = 2 carbohydrates

⅓ fat free frozen yogurt = 1 carbohydrate

½ cup regular frozen yogurt = 1 carbohydrate + 0-1 fat

1 granola bar = 1 ½ carbohydrates

1 meal replacement bar = 1 ½ carbohydrates + 0-1 fat

1 can meal replacement shake = 1 ½ carbohydrates + 0-1 fat

1 oz candy/ nut based trail mix = 1 carbohydrate + 2 fats

1 oz dried fruit based trail mix = 1 carbohydrate + 1 fat

Phew! Next is non-starchy vegetables.