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Choosing meats for weight loss
Servings needed : 5 oz for 1,600 calorie diet.
The 2005 USDA food pyramid includes chicken, fish in Meats group. For weight loss, we will avoid beef, lamb, and pork because of high levels of Cholesterol and saturated fats.
4oz is approximately as follows:
½ Chicken breast, Skinless boneless, preferably Defatted and Poached Chicken .
Salmon about the of deck of playing cards
Canned Sardines drained (Check the can size to get 4oz)
Canned Water packed Tuna drained (Check the can size to get 4oz)
Serving Size Equivalents
One ounce of lean meat equals the following:
¼ cup cooked dry beans (from 1 ounce of dried beans)
1 Moong Bean Cheela (4½" diameter)
1 Egg
½ ounce of nuts and seeds
¼ cup firm Tofu
1 ounce cooked tempeh
Do not eat more than ½ ounce of nuts and seeds per day because of high fat content.
Do NOT eat more than 1 Egg per day to limit diet cholesterol.