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ZONE Food Blocks

Here is a guide on Zone Food Blocks to help you choose the right amount of foods to keep you In the Zone. This list contains portioned amounts of proteins, carbohydrates, and fats that will keep you In the Zone. From this list, most women should choose 3 blocks of protein, 3 blocks of carbohydrate, and 3 blocks of fat for each meal. Each selection in the Food Block list is one block. For example, one ounce of chicken equals one block, a woman should have 3 ounces of chicken. Most men should choose 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat for each meal. Then choose 1 block of each for mid-afternoon and pre-bedtime snacks. See examples below. To find out how many blocks you need per day click here - protein calculator - this will tell you how many protein blocks you need per day, this number is also how many carbohydrate and fat blocks you need. If your calculated protein number is 15 blocks per day, then you will also need 15 carbohydrate and 15 fat blocks per day.

Sample Lunch for Women:

3 protein blocks = 3oz. chicken 3 carbohydrate blocks = 3 cups asparagus 3 fat blocks = 1 tsp. olive oil

Sample Snack:

1 protein block = 1oz. canned tuna in water 1 carbohydrate block = 2 cups celery 1 fat block = 1/3 tsp. olive oil

Use this list as a reference, but realize that these numbers are not set in concrete. There is more information on Food Blocks in the books A Week in the Zone and Zone Meals in Seconds by Dr. Barry Sears.

  • Protein
  • Carbohydrates

Most women should choose 3 blocks and men 4 blocks from the carbohydrate list per meal. (Each carbohydrate block below contains
9 grams of carbohydrate.)
Most women should choose

3 blocks and men 4 blocks

from the protein list per meal. (Each protein block below contains 7 grams of protein.)
.................

Low Density Carbohydrates

(Best Choices)

Meat and Poultry

Best Choices (low in saturated fat)

Cooked Vegetables

  • Artichoke
  • Beef (range fed or game)

Chicken breast, skinless Chicken breast, deli-style,

  • 1 oz.
  • 4 large

  • 1 cup
  • 1 oz.
  • Artichoke Hearts

1 ½ oz. 1 ½ oz.
Asparagus (12 spears) Beans, green or wax
1 cup
Ground beef (Less than 10% fat)
1 ½ cups
Lean Canadian Bacon Turkey breast, skinless Turkey breast, deli-style. Turkey, ground
1 ½ oz. 1 oz.
Beans, black Bok choy

1/4 cup

3 cups 3 cups 1 ½ cups
1 ½ oz. 1 ½ oz.
Broccoli Brussel sprouts

  • Turkey bacon
  • 3 strips
  • Cabbage
  • 3 cups

4 cups

Fair Choices (moderate in saturated fat)

Cauliflower

  • Beef (lean cuts)
  • 1 oz.

1 oz.
Chickpeas

1/4 cup

  • 2 cups
  • Chicken, skinless, dark

meat
Collard greens
Corned beef, lean Duck

  • 1 oz.
  • Eggplant
  • 1 ½ cups

1/4 cup

2 cups

1/4 cup

1 cup
1 ½ oz. 1 oz.
Hummus

  • Ham, Iean
  • Kale

Ham, deli-style Lamb, lean Pork, lean
1 ½ oz. 1 oz.
Kidney beans Leeks

  • 1 oz.
  • Lentils

1/4 cup

2 cups ½ cup 1 cup

  • Pork Chop
  • 1 oz.
  • Mushrooms (boiled)

Onions, chopped (boiled) Okra, sliced Sauerkraut

  • Turkey bacon
  • 3 slices

Turkey, skinless, dark meat 1 oz.

  • Veal
  • 1 oz.
  • 1 cup

Poor Choices (high in saturated fat, Arachidonic Acid, or both)

  • Spaghetti squash
  • 2 cups

  • Bacon, pork
  • 3 ½ slices

1 oz.

  • Spinach
  • 3 ½ cups

2 ½ cups 1 ½ cups 4 cups

  • Beef, fatty cuts*
  • Swiss chard

Turnip, mashed Turnip greens Yellow squash Zucchini
Beef, ground (>10% fat) Hot dog, beef or pork
1 ½ oz. 1 link

  • Hot dog, chicken or turkey 1 link
  • 2 cups

Pepperoni Salami
1 oz. 1 oz.
2 cups

Raw Vegetables

  • Alfalfa sprouts
  • Sausage, pork

Sausage, pork *Arachidonic Acid

  • 2 links
  • 10 cups

4 cups 3 cups 4 cups 4 cups 4 cups 2 cups ¼ cup 4 cups 10 cups 10 cups 2

  • 2 patties
  • Bamboo shoots

Bean sprouts Broccoli

Fish and Seafood

Cabbage. shredded Cauliflower pieces Celery, sliced
Bass (freshwater) Bass (sea) Bluefish
1 oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 ½ oz.
Chick peas
Calamari Catfish
Cucumber, sliced Endive, chopped Escarole, chopped Green or red peppers Green or red peppers, chopped Jalapeño peppers Lettuce, iceberg Lettuce, romaine, chopped Mushrooms, chopped Onions, chopped Radishes, sliced Salsa
Cod

  • Clams
  • 1 ½ oz.

1 ½ oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 oz.
2 cups 2 cups 2 heads 10 cups 4 cups 1 ½ cup 4 cups ½ cup
Crabmeat Haddock Halibut Lobster Salmon* Sardines*

  • Scallops
  • 1 ½ oz.

Snapper Swordfish Shrimp
1 ½ oz. 1 ½ oz. 1 ½ oz.
Snow peas Spinach
1 ½ cups 20 cups

  • 1
  • Spinach Salad (3 cups raw

spinach, ½ raw onion, and 1 raw tomato)

  • Trout
  • 1 ½ oz.

1 oz.

  • Tomato
  • 2

Tuna (steak) Tuna, canned in water *Rich in EPA
Tomato, cherry Tomato, chopped
2 cups 1 ½ cups 1
1 oz.
Tossed salad (3 cups shredded lettuce, ½ raw green pepper, and 1 raw tomato)

Eggs

Best Choices

Water chestnuts Water cress

1/3 cup

10 cups

  • Egg whites
  • 2

Fruits

  • Apple
  • Egg substitute
  • ¼ cup
  • ½

Fair Choices

Applesauce (unsweetened) Apricots

1/3 cup

  • 3
  • Whole egg*
  • 1

  • *Arachidonic Acid
  • Blackberries
  • 3/4 cup

  • ½ cup
  • Blueberries

Protein-Rich Dairy

Best Choices

Boysenberries Cherries Fruit cocktail (light) Grapes
½ cup

  • Cheese, nonfat
  • 1 oz.
  • 8

  • Cottage cheese, low-fat
  • ¼ cup

1/3 cup

Fair Choices

½ cup

  • Cheese, low-fat
  • 1 oz.

1 oz. 2 oz.
Grapefruit Kiwi
½

  • 1
  • Mozzarella cheese, skim

  • Ricotta cheese, skim
  • Lemon
  • 1

Poor Choices

  • Lime
  • 1

  • Hard cheeses
  • 1 oz.
  • Nectarine

Orange
½½

Vegetarian (always check package labels)

  • Protein powder
  • 7 grams, 1/3 oz.

½ patty 3 slices 1 link
Orange, Mandarin, canned in water 1/3 cup

  • Soy burger
  • Peach
  • 1

Soy Canadian bacon Soy hotdog
Peaches, canned in water Pear
½ cup ½
Soy hamburger crumbles Soy sausage links Soy sausage

  • ½ cup
  • Plum
  • 1

2 links 1 patty
Raspberries Strawberries Tangerine
1 cup 1 cup

  • 1
  • Tofu, firm or extra firm
  • 2 oz.

Mixed Protein Sources

(Contain more carbohydrate, so read labels carefully)
Grains (read labels)

  • Soybeans, boiled
  • ¼ block

¾ patty

  • Barley (dry)
  • ½ tbs.

  • Soybean hamburger
  • Oatmeal (slow-cooking) (cooked)** 1/3 cup

Tofu, silken Tofu, soft
5 oz. 4 oz.
Oatmeal (slow-cooking) (dry)**
**Contains GLA
½ oz.

Mixed Protein /
Carbohydrate (Contain 1

block protein and 1 block carbohydrate)

High Density Carbohydrates

(use in moderation)

Cooked Vegetables

Acorn squash Beans, baked Beans, refried Beets, sliced
Milk, low-fat (1%) Soy milk

  • 1 cup
  • ½ cup

¼ cup ¼ cup ½ cup ½ cup 1
8 oz.

  • Soy Flour
  • 10 grams

½ cup 1 ½ oz.
Yogurt, plain

  • Tempeh
  • Butternut squash

Carrot

  • Carrots, sliced
  • 1 cup

Fat

Most women should choose 3 blocks and men should choose 4 blocks from the fat

  • Carrots, shredded
  • 1 cup

  • list per meal.
  • (Each fat

block below contains 1.5 grams of fat.)

  • Corn
  • ¼ cup

5

Best Choices (rich in monounsaturated fat)

French fries
Almond butter Almond oil
½ tsp. 1/3 tsp.
1 tsp. 3
Lima beans Parsnips Peas
¼ cup

1/3 cup

½ cup ¼ cup
Almonds (slivered) Almonds (whole)
Pinto beans

  • Avocado
  • 1 tbsp.
  • Potato, baked
  • ¼ cup

1/3 cup

¼ cup

1/3 cup

¼ cup
Cashews Guacamole Macadamia nut Olives

  • 2
  • Potato, boiled

  • 1 tbsp
  • Potato, mashed

Sweet potato, baked Sweet potato, mashed
13

  • Olive oil
  • 1/3 tsp.

Fruits

1/3

Olive oil and vinegar dressing
1/3 tsp olive oil plus vinegar to taste
Banana

  • Peanuts
  • 6
  • Cantaloupe

Cantaloupe, cubed Cranberries Cranberry sauce Dates
¼ melon ¾ cup ¾ cup 3 tsp 2
Peanut butter, natural Peanut oil
½ tsp. 1/3 tsp.

  • 3
  • Pistachios

Almond butter Sesame oil Tahini

Fair Choices (low in saturated fat)

½ tsp. 1/3 tsp. ½ tsp.

  • Fig
  • 1

  • Guava
  • ½ cup

2/3 cup

Honeydew melon, cubed

  • Canola oil
  • 1/3 tsp.
  • Kumquat
  • 3

Mayonnaise, regular Mayonnaise, light Sesame oil
1/3 tsp. 1 tsp.
Mango, sliced Papaya, cubed Pineapple, diced Prunes, dried Raisins

1/3 cup

¾ cup ½ cup 2
½ tsp. 1/3 tsp. ½ tsp.
Soybean oil Walnuts, shelled and chopped
1 tbsp

Poor Choices (high in saturated fat)

  • Watermelon, cubed
  • ¾ cup

Bacon bits, imitation Butter
2 tsp.

Fruit Juices

1/3 tsp. ½ tbsp. 1 tsp.
Cream (half and half) Cream cheese Cream cheese, light Lard
Apple

1/3 cup 1/3 cup

¼ cup ¼ cup ¼ cup

1/3 cup 1/3 cup 1/3 cup 1/3 cup

¼ cup 1 cup
Apple cider Cranberry Fruit punch Grape
2 tsp. 1/3 tsp. ½ tbsp. 1 tbsp. 1/3 tsp.
Sour cream Sour cream, light Vegetable shortening
Grapefruit Lemonade, unsweetened Lime Orange Pineapple Tomato

  • V-8
  • ¾ cup

Grains, Cereals, and Breads

  • Bagel, small
  • ¼

  • Biscuit
  • ½

Bread crumbs Bread, whole grain or white Breadstick, hard Breadstick, soft Buckwheat, dry Bulgur wheat, dry Cereal, dry
1 oz. ½ slice 1½½ oz. ½ oz. ½ oz.

  • Cornbread
  • 1-inch square

  • Cornstarch
  • 4 tsp.

Couscous, dry Cracker, graham Cracker, saltine Cracker, Triscuit Croissant, plain Crouton
1 oz. 1 ½ squares 43¼½ oz.

1/3

Doughnut, plain English muffin Granola
¼½ oz.

1/3 cup

Grits, cooked

  • Melba toast
  • ½ oz.

  • Millet, dry
  • ½ oz.

Muffin, blueberry, mini Noodles, egg, cooked Pancake, four-inch Pasta, cooked Pita bread
½¼ oz. 1¼ cup ½ pocket
Popcorn, popped Rice, brown, cooked Rice, white, cooked Rice cake
2 cups

1/5 cup 1/5 cup

1

  • Roll, bulkie
  • ¼

½½1
Roll, small dinner Roll, hamburger Taco shell Tortilla, six-inch corn Tortilla, eight-inch flour Waffle
1½½

Alcohol

  • Beer, light
  • 6 oz. or ½

bottle

  • Beer, regular
  • 4 oz. or 1/3

bottle
Distilled spirits Wine
1 oz. 4 oz.

Others

Barbecue sauce Cake
2 tbsp 1/3 slice

  • ¼
  • Candy bar

  • Catsup
  • 2 tbsp

2 tbsp 1
Cocktail sauce Cookie, small

  • Honey
  • ½ tbsp

¼ cup

1/6 cup

2 tbsp ½ tsp 1 ½ tbsp ½ oz. ½ oz. 4 tsp
Ice cream, regular Ice cream, premium Jam or jelly Molasses, light Plum sauce Potato chips Pretzels Relish, pickle Sugar, brown Sugar, granulated
2 tsp 2 tsp
Sugar, confectionary Syrup, maple
1 tbsp 2 tsp
Syrup, pancake Teriyaki sauce Tortilla chips
2 tsp 1 tbsp ½ oz.

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    Consideration of Dietary Needs When Purchasing Snack/Cracker Products

    Consideration of Dietary Needs When Purchasing Snack/Cracker Products (Q.3a - % LOHAS consumers indicating what dietary needs they consider when purchasing snacks/crackers) Weight Loss 29% Weight and heart related Weight Maintenance 29% conditions are the primary concerns of consumers Heart Health 28% when purchasing snack or cracker products High Cholesterol 28% High Blood Pressure 24% Sodium Restricted 22% Diabetes 13% Lactose Intolerant 8% Vegetarian/ Vegan Diet 7% Celiac/ Gluten Intolerant 3% Wheat Allergy 2% Tree Nut Allergy 1% Sesame Allergy 0% Happy, Healthy & Gluten Free Source: Natural Marketing Institute Concept Testing , December 2010 Important Characteristics of Snack/Cracker Products Among LOHAS Snack/Cracker Consumers (Q.3b - % LOHAS snack/cracker users indicating the following are extremely/very important when deciding to purchase snack products) Savory taste 77% Calories per serving 60% Whole Grain 60% Has high fiber 57% All Natural 55% Low Fat 55% Baked, not fried 54% Multi-grain 54% Low Sodium 52% Has crunchy/crispy texture 50% Low Sugar 50% Cholesterol Free 46% Contains vegetables 43% Contains Omega 3 fatty acids 43% Sweet Taste 38% Organic 30% Certified GMO free 27% Contains whole seeds 24% Contains brown rice 20% Certified gluten free 17% Wheat free 9% Happy, Healthy & Gluten Free Source: Natural Marketing Institute Concept Testing, December 2010 Natural Cracker Segment Update $202MM (+11.2%) % Chg vs. Year Ago GF Crackers 33.8% Wheat 6.0 Crackers Gluten Free 22.9 Crackers 0 5 10 15 20 25 Gluten Free cracker sales are up 22.9% vs. last year and now make up 33.8% of total natural cracker sales! Wheat cracker sales are flat (only a 6% increase)! Happy, Healthy & Gluten Free Source: SPINS/AC Nielsen: Total U.S.
  • Rheological Changes in Cracker Sponges During an 18-Hour Fermentation1

    Rheological Changes in Cracker Sponges During an 18-Hour Fermentation1

    SMITH, R. J., and CARUSO, J. L. 1964. Determination of phosphorus. TUSCHHOFF, J. V., KESSINGER, G. L., and HANSON, C. E. 1969. Page 42 in: Methods in Carbohydrate Chemistry. Vol. 4. R. L. Whistler, Phosphorus oxyhalide cross-linked hydroxypropyl starch derivative. ed. Academic Press: New York. U.S. patent no. 3,422,088. SRIVASTAVA, H. C., and PATEL, M. M. 1973. Viscosity stabilization of WETZTEIN, H. L., and LYON, P. 1956. Manufacture of modified wheat tapioca starch. Starch/ Staerke 25:17. starch. U.S. patent no. 2,754,232. SWINKELS, J. J. M. 1985. Composition and properties of commercial WHISTLER, R. L. 1953. Starch retrogradation. Page 213 in: Starch and native starches. Starch/ Staerke 37:1. its derivatives. Vol. 1. J. A. Radley, ed. Chapman and Hall: London. TAKEDA, Y., SHIRASAKA, K., and HIZUKURI, S. 1984. Examination WITNAUER, L. P., SENTI, F. R., and STERN, M. D. 1955. Light of the purity and structure of amylose by gel permeation scattering investigation of potato amylopectin. J. Polym. Sci. 16:1. chromatography. Carbohydr. Res. 132:83. WOLF, M. J., RUGGLES, V. J., and MacMASTERS, M. M. 1962. TAKEDA, Y., TOKUNAGA, N., TAKEDA, C., and HIZUKURI, S. Refractive indices of wheat starch granules at various moisture levels 1986. Physicochemical properties of sweet potato starch. Starch/ Staerke determined with an interface microscope. Biochim. Biophys. Acta. 38:345. 57: 135. TAN, S. L., and MORRISON, W. R. 1979. The distribution of lipids in the WURZBURG, 0. B. 1964. Acetylation. Page 286 in: Methods in germ, endosperm, pericarp, and tip cap of amylomaize, LG-l 1 hybrid Carbohydrate Chemistry.
  • Wheat Allergies

    Wheat Allergies

    WHEAT Wheat is often called the following: Bran, Bulgur, Cereal extract, couscous, cracker meal, durum, farina, gluten, kamut, matoh, seitan, semolina, spelt, whole wheat berries. COMMON SOURCES OF WHEAT: If there is any question regarding a prepared food, read the label. 1. Baby foods: mixed cereal, cookies, teething biscuits, prepared puddings and custards. 2. Beverages: coffee substitutes, malted drinks, beer, Ovaltine, and Postrum. 3. Breads: whole wheat, graham, gluten and white breads, rolls, muffins, and biscuits; doughnuts, popovers, sweet rolls, Johnny cake, pancakes, waffles, poptarts, pretzels, zwieback, crackers; rice, potato, and soybean breads rolls, muffins, and biscuits; corn and rye breads. 4. Breaded foods: bread crumbs and batter. 5. Candy: read labels carefully. 6. Cereals: Cream of Wheat, Pablum, Grapenuts, Farina, Ralston’s Pep, Mead’s cereal, Wheaties, Puffed Wheat, Bran, and Shredded Wheat. 7. Desserts: cakes, doughnuts, dumplings, pastries, sherbets, ice cream, ice cream cones, custards, cookies, pies, puddings. 8. Flours: white, bread, all-purpose, cake, pastry, self-rising, wheat, whole wheat, cracked wheat, graham, enriched; durum, phosphates; wheat germ, bran, farina, semolina; cracker meal, bread crumbs and malt. 9. Meats (poultry, seafood, beef): sausage, hamburger, or meatloaf (wheat filler); bread and cracker stuffing, chili con carne, croquettes, Wiener schnitzel. 10. Pasta: macaroni, spaghetti noodles, vermicelli, and raviolis. 11. Salad dressing: any salad dressing thickened with wheat flour. 12. Sauces: gravies, butter sauces, cream and white sauces. 13. Soups: chowders, soups (Campbell’s chicken soup), and bisques. 14. Vegetables: any vegetable prepared with sauce thickened with wheat flour; canned baked beans. ALTERNATIVES: 1. Rice flour, cornstarch or tapioca may be used to thicken soups, gravies or sauces.