Milk and Protein

Question 1

lean protein content

Answer 1

0 carb
7 protein
2 fat
45 kcal

Question 2

medium fat protein content

Answer 2

0 carb
7 protein
5 fat
75 kcal

Question 3

high fat protein content

Answer 3

0 carb
7 protein
8 fat
100 kcal

Question 4

lean ground beef

Answer 4

1 oz
90% lean/10% fat or leaner
0 carb
7 protein
2 fat
45 kcal

Question 5

medium fat ground beef

Answer 5

1 oz
85% lean/15% fat or higher fat
0 carb
7 protein
5 fat
75 kcal

Question 6

beef jerky

Answer 6

1 oz
lean
0 carb
7 protein
2 fat
45 kcal

Question 7

lean beef

Answer 7

1 oz
trimmed of fat
roast (chuck, round, rump, sirloin)
steak (cubed, flank, porterhouse, T-bone)
tenderloin
veal (cutlet no breading, loin chop, roast)
0 carb
7 protein
2 fat
45 kcal

Question 8

lean pork

Answer 8

1 oz
Canadian bacon, ham, pork rib, loin chop/roast, tenderloin
0 carb
7 protein
2 fat
45 kcal

Question 9

lean poultry

Answer 9

1 oz
without skin
chicken, cornish hen, domestic duck/goose, turkey, lean ground turkey/chicken
0 carb
7 protein
2 fat
45 kcal

Question 10

lean eggs

Answer 10

egg substitutes: 1/4 C
2 egg whites
0 carb
7 protein
2 fat
45 kcal

Question 11

lean fish

Answer 11

1 oz
fresh/frozen white fish (tilapia, cod)
fresh/canned salmon
fresh/canned tuna
smoked herring/salmon
0 carb
7 protein
2 fat
45 kcal

Question 12

lean sausage, processed sandwhich meats

Answer 12

1 oz
3g fat or less per oz
0 carb
7 protein
2 fat
45 kcal

Question 13

hot dogs

Answer 13

1 hot dog (1.5 oz)
3 g fat or less
0 carb
7 protein
2 fat
45 kcal

Question 14

lean other meats

Answer 14

1 oz
game (buffalo, ostrich, rabbit, venison)
organ meats (heart, kidney, liver)
shellfish/imitation
0 carb
7 protein
2 fat
45 kcal

Question 15

lean cheese

Answer 15

1 oz
low fat cheese (3g fat or less per oz)
cottage cheese
0 carb
7 protein
2 fat
45 kcal

Question 16

ricotta

Answer 16

fat free or light
1/4 C (2 oz)
0 carb
7 protein
2 fat
45 kcal

Question 17

lean plant based protein

Answer 17

low to no carb
light tofu
meatless deli, soy-based hotdog, beef/sausage crumbles, soy-based bacon strips
0 carb
7 protein
2 fat
45 kcal

Question 18

medium fat beef

Answer 18

1 oz
trimmed of visible fat
corned beef, meatloaf, prime cuts (rib roast), short ribs
0 carb
7 protein
5 fat
75 kcal

Question 19

medium fat pork

Answer 19

1 oz
pork cutlet, ground pork, shoulder roast
0 carb
7 protein
5 fat
75 kcal

Question 20

medium fat poultry

Answer 20

1 oz
with skin
chicken, pheasant, wild duck/goose, turkey, fried chicken
0 carb
7 protein
5 fat
75 kcal

Question 21

medium fat eggs

Answer 21

1 egg
0 carb
7 protein
5 fat
75 kcal

Question 22

medium fat fish

Answer 22

1 oz
any fried fish
0 carb
7 protein
5 fat
75 kcal

Question 23

medium fat sauage

Answer 23

1 oz
4-7 g fat per oz
0 carb
7 protein
5 fat
75 kcal

Question 24

medium fat cheese

Answer 24

1 oz
4-7 g fat per oz
feta, mozzarella, reduced fat cheeses, processed cheese spread
0 carb
7 protein
5 fat
75 kcal

Question 25

medium fat ricotta

Answer 25

1/2 C (2 oz) regular ricotta 0 carb 7 protein 5 fat 75 kcal

Question 26

medium fat plant based proteins

Answer 26

low to no carb regular tofu, plain tempeh 0 carb 7 protein 5 fat 75 kcal

Question 27

high fat pork

Answer 27

1 oz pork sausage, pork spare ribs 0 carb 7 protein 8 fat 100 kcal

Question 28

high fat sausage

Answer 28

1 oz bratwurst, chorizo, italian, polish, smoked, summer sausages 0 carb 7 protein 8 fat 100 kcal

Question 29

high fat processed sandwich meat

Answer 29

1 oz bologna, hard salami, pastrami 0 carb 7 protein 8 fat 100 kcal

Question 30

high fat other meats

Answer 30

1 oz 2 slices pork bacon 3 slices turkey bacon 0 carb 7 protein 8 fat 100 kcal

Question 31

high fat cheese

Answer 31

1 oz american, queso, blue, cheddar, monterey jack, parmesan, swiss 0 carb 7 protein 8 fat 100 kcal

Question 32

high fat plant based proteins

Answer 32

low to no carb peanut/almond/cashew/soy nut butter 0 carb 7 protein 8 fat 100 kcal

Question 33

beans + peas

Answer 33

1/2 C 1 starch + 1 lean protein black, garbonzo/chickpea, kidney, lima, navy, pinto, white beans refried beans lentils, black eye peas, split peas 15 carb 10 protein 3 fat 125 kcal

Question 34

baked beans

Answer 34

1/3 C 1 starch + 1 lean protein 15 carb 10 protein 3 fat 125 kcal

Question 35

hummus

Answer 35

1/3 C 1 carb + 1 med fat protein 15 carb 7 protein 5 fat 145 kcal

Question 36

falafel

Answer 36

1 carb + 1 high fat protein 15 carb 7 protein 8 fat 170 kcal

Question 37

milk serving size

Answer 37

1 C

Question 38

yogurt serving size

Answer 38

2/3 C or 6 oz plain

Question 39

fat free/low fat (1%) milk

Answer 39

12 carb 8 protein 0-3 fat 100 kcal

Question 40

reduced fat (2%) milk

Answer 40

12 carb 8 protein 5 fat 120 kcal