Food Group 1

	Reference Serving	Calories/Serving
Dairy
fat-free or low-fat cheeses	see package	100
fat-free cottage cheese	5 oz.	100
Eggs
egg whites	6 large	100
egg beaters	4 servings	100
Poultry
Chicken breast(skinless)	3 oz	100
cold cuts(lo/non-fat)	see package	100
turkey breast	3 oz	100
turkey ground (93% fat free)	3 oz	100
Red Meat
beef (ground round)	2 oz	100
cold cuts (low/non-fat)	see package	100
flank	2 oz	110
lean cut steak	2 oz	110
round steak	2 oz	105
seafood
abalone	4 oz	110
bass	4 oz	110
bluefish	3 oz	100
carp	3 oz	100
catfish	6 oz	90
clams	5 oz	100
cod	4 oz	110
crab	4 oz	105
crab meat (imitation)	4 oz	110
flounder	4 oz	90
grouper	4 oz	100
haddock	4 oz	90
halibut	4 oz	110
lobster	4 oz	100
pike	4 oz	105
pollock	4 oz	100
monkfish	4 oz	90
mussels	4 oz	110
ocean pearch	3- 1/2 oz	100
oysters	7 large	100
oysters(canned)	4 oz	100
red snapper	4 oz	105
shark	3 oz	105
shrimp	8 large	100
sole	4 oz	90
squid	5 oz	100
swordfish	3 1/2 oz	100
trout	3 1/2 oz	90
tuna steak	2 1/2 oz	100
tuna white meat	1/2 can	100
white fish	2 1/2 oz	100
Tofu
tofu	5 oz	100

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