Wednesday, July 23, 2014

Zone Food Block Guide

Last Updated Oct 2007


 

 

Food Block Guide
all favorables

Most women should choose 3 selections of protein, carbohydrates and fats for each meal. Most men should choose 4 selections of protein, carbohydrates and fat for each meal. Then choose 1 of each for mid-afternoon a pre-bedtime snacks.

In this revised Food Block Guide, we have subtracted all dietary fiber from the total carbohydrate content of each carbohydrate block, which will increase the total weight or volume when compared to any other food listing or food database. This provides a more precise definition of the desired carbohydrate content of a meal or snack to keep you in the Zone. Also note that any protein content of listed carbohydrates has been eliminated from the Food Block Guide due to limited bio-availability.

 

Protein

 

Carbohydrates

 

(Each protein selection below contains 7 grams of protein.)

.................

(Each carbohydrate selection below contains 9 grams of carb)

 

Meat and Poultry
(low in saturated fat)

 

Cooked Vegetables

 

Beef (range fed or game)

1 oz.

Artichoke

4 large

Chicken breast, skinless,

1 oz.

Artichoke Hearts

1 cup

Chicken breast, deli-style,

1.5 oz.

Asparagus (12 spears)

1 cup

Turkey breast, skinless

1 oz.

Beans, green or wax

1 1/2 cups

Turkey breast, deli-style.

1.5 oz.

Beans, black

1/4 cup

Turkey, ground

1.5 oz.

Bok choy

3 cups

Turkey bacon

3 strips

Broccoli

3 cups

Lean Canadian bacon

1 oz.

Brussel sprouts

1 1/2 cups

Ground beef (Less than 10% fat)

1.5 oz.

Cabbage

3 cups

   

Cauliflower pieces

4 cups

Fish and Seafood

 

Chickpeas

1/4 cup

Bass (freshwater)

1 oz.

Collard greens

2 cups

Bass (sea)

1.5 oz.

Eggplant

1 1/2 cups

Bluefish

1.5 oz.

Hummus

1/4 cup

Calamari

1.5 oz.

Kale

2 cups

Catfish

1.5 oz.

Kidney beans

1/4 cup

Cod

1.5 oz.

Leeks

1 cup

Clams

1.5 oz.

Lentils

1/4 cup

Crabmeat

1.5 oz.

Mushrooms (boiled)

2 cups

Haddock

1.5 oz.

Onions, chopped (boiled)

1/2 cup

Halibut

1.5 oz.

Okra, sliced

1 cup

Lobster

1.5 oz.

Sauerkraut

1 cup

   

Spaghetti squash

1 cup

Mackerel*

1.5 oz.

Spinach

3 1/2 cups

Salmon*

1.5 oz.

Swiss chard

2 1/2 cups

Sardine*

1 oz.

Turnip, mashed

1 1/2 cups

Scallops

1.5 oz.

Turnip greens

4 cups

Snapper

1.5 oz.

Yellow squash

2 cups

Swordfish

1.5 oz.

Zucchini

2 cups

Shrimp

1.5 oz.

Raw Vegetables

 

Trout

1.5 oz.

Alfalfa sprouts

10 cups

Tuna (steak)

1 oz.

Bean sprouts

3 cups

Tuna, canned in water

1 oz.

Bamboo shoots

4 cups

(*rich in EPA)

 

Cabbage. shredded

4 cups

Eggs

 

Cauliflower pieces

4 cups

Egg whites

2

Celery, sliced

2 cups

Egg substitute

1/4 c.

Cucumber, sliced

4 cups

Protein-rich Dairy

 

Endive, chopped

10 cups

Cottage cheese, low-fat

1/4 cup

Escarole, chopped

10 cups

Lowfat cheese

1 oz.

Green or red peppers

2

Vegetarian

 

Green or red peppers, chopped

2 cups

Protein powder

7 gms

   

Soy burgers (check label)

1/2 patty

Lettuce, iceberg

2 heads

Soy hotdogs

1 link

Lettuce, romaine, chopped

10 cups

Soy sausage links

2 links

Mushrooms, chopped

4 cups

Soy sausages

1 patty

Onion, chopped

1 cup

Tofu, firm or extra firm,

3 oz.

Radishes, sliced

4 cups

Mixed
Protein/Carbohydrate

 

Salsa, tomato sauce (check label)

1/2 cup

Milk, lowfat (1%)

1 cup

Snow peas

1 1/2 cups

Yogurt, plain

1/2 cup

Spinach

20 cups

Tofu soft (check label)

3 oz.

Spinach Salad (3 cups raw spinach, 1/2 raw onion, 1/2 raw cucumber, 1 raw tomato)

1

Fat

 

Tomato

2

(Each fat selection below contains 1.5 grams of fat.)

 

Tomato, chopped

1 1/2 cups

 

Tossed salad (3 cups shredded lettuce, 1/2 raw green pepper, 1/2 raw cucumber, 1 raw tomato)

1

Almond butter

1/2 tsp.

Water chestnuts

1/3 cup

Almonds (slivered)

1 tsp.

Fruits

 

Almonds (whole)

3

Apple

1/2

Avocado

1 tbls.

Applesauce

1/3 cup

Macadamia nut

1

Apricots

3

Olive oil/vinegar dressing

1 tsp.

Blackberries

3/4 cup

Olive oil

1/3 tsp.

Blueberries

1/2 cup

Peanut oil

1/3 tsp.

Boysenberries

1/2 cup

Olives

3

Cherries

8

Peanut butter, natural

1/2 tsp.

Fruit cocktail (light)

1/3 cup

Peanuts

6

Grapes

1/2 cup

Tahini

1/2 tbs.

Grapefruit

1/2

Cashews

3

Kiwi

1

Canola oil

1/3 tsp.

Lemon

1

Guacamole

1 tbls.

Lime

1

Pistachios

3

Nectarine

1/2

Sesame oil

1/3 tsp.

Orange

1/2

   

Orange, Mandarin, canned in water

1/3 cup

   

Peach

1

   

Peaches, canned in water

1/2 cup

   

Pear

1/2

   

Plum

1

   

Raspberries

1cup

   

Strawberries

1 cup

   

Tangerine

1

       
   

Grains

 
   

Barley (dry)

1/2 tbs.

   

Oatmeal (slow-cooking) (cooked)**

1/3 cup

   

Oatmeal (slow-cooking) (DRY)**

1/2 oz.

   

**Contains GLA

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