ZONE Food Blocks

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. <ul style="display: flex;"><li style="flex:1">Protein </li><li style="flex:1">Carbohydrates </li></ul>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 <ul style="display: flex;"><li style="flex:1">Artichoke </li><li style="flex:1">Beef (range fed or game) </li></ul>Chicken breast, skinless Chicken breast, deli-style, <ul style="display: flex;"><li style="flex:1">1 oz. </li><li style="flex:1">4 large </li></ul><ul style="display: flex;"><li style="flex:1">1 cup </li><li style="flex:1">1 oz. </li><li style="flex:1">Artichoke Hearts </li></ul>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 <ul style="display: flex;"><li style="flex:1">Turkey bacon </li><li style="flex:1">3 strips </li><li style="flex:1">Cabbage </li><li style="flex:1">3 cups </li></ul>4 cups Fair Choices (moderate in saturated fat) Cauliflower <ul style="display: flex;"><li style="flex:1">Beef (lean cuts) </li><li style="flex:1">1 oz. </li></ul>1 oz. Chickpeas 1/4 cup <ul style="display: flex;"><li style="flex:1">2 cups </li><li style="flex:1">Chicken, skinless, dark </li></ul>meat Collard greens Corned beef, lean Duck <ul style="display: flex;"><li style="flex:1">1 oz. </li><li style="flex:1">Eggplant </li><li style="flex:1">1 ½ cups </li></ul>1/4 cup 2 cups 1/4 cup 1 cup 1 ½ oz. 1 oz. Hummus <ul style="display: flex;"><li style="flex:1">Ham, Iean </li><li style="flex:1">Kale </li></ul>Ham, deli-style Lamb, lean Pork, lean 1 ½ oz. 1 oz. Kidney beans Leeks <ul style="display: flex;"><li style="flex:1">1 oz. </li><li style="flex:1">Lentils </li></ul>1/4 cup 2 cups ½ cup 1 cup <ul style="display: flex;"><li style="flex:1">Pork Chop </li><li style="flex:1">1 oz. </li><li style="flex:1">Mushrooms (boiled) </li></ul>Onions, chopped (boiled) Okra, sliced Sauerkraut <ul style="display: flex;"><li style="flex:1">Turkey bacon </li><li style="flex:1">3 slices </li></ul>Turkey, skinless, dark meat 1 oz. <ul style="display: flex;"><li style="flex:1">Veal </li><li style="flex:1">1 oz. </li><li style="flex:1">1 cup </li></ul>Poor Choices (high in saturated fat, Arachidonic Acid, or both) <ul style="display: flex;"><li style="flex:1">Spaghetti squash </li><li style="flex:1">2 cups </li></ul><ul style="display: flex;"><li style="flex:1">Bacon, pork </li><li style="flex:1">3 ½ slices </li></ul>1 oz. <ul style="display: flex;"><li style="flex:1">Spinach </li><li style="flex:1">3 ½ cups </li></ul>2 ½ cups 1 ½ cups 4 cups <ul style="display: flex;"><li style="flex:1">Beef, fatty cuts* </li><li style="flex:1">Swiss chard </li></ul>Turnip, mashed Turnip greens Yellow squash Zucchini Beef, ground (>10% fat) Hot dog, beef or pork 1 ½ oz. 1 link <ul style="display: flex;"><li style="flex:1">Hot dog, chicken or turkey 1 link </li><li style="flex:1">2 cups </li></ul>Pepperoni Salami 1 oz. 1 oz. 2 cups Raw Vegetables <ul style="display: flex;"><li style="flex:1">Alfalfa sprouts </li><li style="flex:1">Sausage, pork </li></ul>Sausage, pork *Arachidonic Acid <ul style="display: flex;"><li style="flex:1">2 links </li><li style="flex:1">10 cups </li></ul>4 cups 3 cups 4 cups 4 cups 4 cups 2 cups ¼ cup 4 cups 10 cups 10 cups 2<ul style="display: flex;"><li style="flex:1">2 patties </li><li style="flex:1">Bamboo shoots </li></ul>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 <ul style="display: flex;"><li style="flex:1">Clams </li><li style="flex:1">1 ½ oz. </li></ul>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* <ul style="display: flex;"><li style="flex:1">Scallops </li><li style="flex:1">1 ½ oz. </li></ul>Snapper Swordfish Shrimp 1 ½ oz. 1 ½ oz. 1 ½ oz. Snow peas Spinach 1 ½ cups 20 cups <ul style="display: flex;"><li style="flex:1">1</li><li style="flex:1">Spinach Salad (3 cups raw </li></ul>spinach, ½ raw onion, and 1 raw tomato) <ul style="display: flex;"><li style="flex:1">Trout </li><li style="flex:1">1 ½ oz. </li></ul>1 oz. <ul style="display: flex;"><li style="flex:1">Tomato </li><li style="flex:1">2</li></ul>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 <ul style="display: flex;"><li style="flex:1">Egg whites </li><li style="flex:1">2</li></ul>Fruits <ul style="display: flex;"><li style="flex:1">Apple </li><li style="flex:1">Egg substitute </li><li style="flex:1">¼ cup </li><li style="flex:1">½</li></ul>Fair Choices Applesauce (unsweetened) Apricots 1/3 cup <ul style="display: flex;"><li style="flex:1">3</li><li style="flex:1">Whole egg* </li><li style="flex:1">1</li></ul><ul style="display: flex;"><li style="flex:1">*Arachidonic Acid </li><li style="flex:1">Blackberries </li><li style="flex:1">3/4 cup </li></ul><ul style="display: flex;"><li style="flex:1">½ cup </li><li style="flex:1">Blueberries </li></ul>Protein-Rich Dairy Best Choices Boysenberries Cherries Fruit cocktail (light) Grapes ½ cup <ul style="display: flex;"><li style="flex:1">Cheese, nonfat </li><li style="flex:1">1 oz. </li><li style="flex:1">8</li></ul><ul style="display: flex;"><li style="flex:1">Cottage cheese, low-fat </li><li style="flex:1">¼ cup </li></ul>1/3 cup Fair Choices ½ cup <ul style="display: flex;"><li style="flex:1">Cheese, low-fat </li><li style="flex:1">1 oz. </li></ul>1 oz. 2 oz. Grapefruit Kiwi ½<ul style="display: flex;"><li style="flex:1">1</li><li style="flex:1">Mozzarella cheese, skim </li></ul><ul style="display: flex;"><li style="flex:1">Ricotta cheese, skim </li><li style="flex:1">Lemon </li><li style="flex:1">1</li></ul>Poor Choices <ul style="display: flex;"><li style="flex:1">Lime </li><li style="flex:1">1</li></ul><ul style="display: flex;"><li style="flex:1">Hard cheeses </li><li style="flex:1">1 oz. </li><li style="flex:1">Nectarine </li></ul>Orange ½½Vegetarian (always check package labels) <ul style="display: flex;"><li style="flex:1">Protein powder </li><li style="flex:1">7 grams, 1/3 oz. </li></ul>½ patty 3 slices 1 link Orange, Mandarin, canned in water 1/3 cup <ul style="display: flex;"><li style="flex:1">Soy burger </li><li style="flex:1">Peach </li><li style="flex:1">1</li></ul>Soy Canadian bacon Soy hotdog Peaches, canned in water Pear ½ cup ½ Soy hamburger crumbles Soy sausage links Soy sausage <ul style="display: flex;"><li style="flex:1">½ cup </li><li style="flex:1">Plum </li><li style="flex:1">1</li></ul>2 links 1 patty Raspberries Strawberries Tangerine 1 cup 1 cup <ul style="display: flex;"><li style="flex:1">1</li><li style="flex:1">Tofu, firm or extra firm </li><li style="flex:1">2 oz. </li></ul>Mixed Protein Sources (Contain more carbohydrate, so read labels carefully) Grains (read labels) <ul style="display: flex;"><li style="flex:1">Soybeans, boiled </li><li style="flex:1">¼ block </li></ul>¾ patty <ul style="display: flex;"><li style="flex:1">Barley (dry) </li><li style="flex:1">½ tbs. </li></ul><ul style="display: flex;"><li style="flex:1">Soybean hamburger </li><li style="flex:1">Oatmeal (slow-cooking) (cooked)** 1/3 cup </li></ul>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 <ul style="display: flex;"><li style="flex:1">1 cup </li><li style="flex:1">½ cup </li></ul>¼ cup ¼ cup ½ cup ½ cup 1 8 oz. <ul style="display: flex;"><li style="flex:1">Soy Flour </li><li style="flex:1">10 grams </li></ul>½ cup 1 ½ oz. Yogurt, plain <ul style="display: flex;"><li style="flex:1">Tempeh </li><li style="flex:1">Butternut squash </li></ul>Carrot <ul style="display: flex;"><li style="flex:1">Carrots, sliced </li><li style="flex:1">1 cup </li></ul>Fat Most women should choose 3 blocks and men should choose 4 blocks from the fat <ul style="display: flex;"><li style="flex:1">Carrots, shredded </li><li style="flex:1">1 cup </li></ul><ul style="display: flex;"><li style="flex:1">list per meal. </li><li style="flex:1">(Each fat </li></ul>block below contains 1.5 grams of fat.) <ul style="display: flex;"><li style="flex:1">Corn </li><li style="flex:1">¼ cup </li></ul>5Best 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 <ul style="display: flex;"><li style="flex:1">Avocado </li><li style="flex:1">1 tbsp. </li><li style="flex:1">Potato, baked </li><li style="flex:1">¼ cup </li></ul>1/3 cup ¼ cup 1/3 cup ¼ cup Cashews Guacamole Macadamia nut Olives <ul style="display: flex;"><li style="flex:1">2</li><li style="flex:1">Potato, boiled </li></ul><ul style="display: flex;"><li style="flex:1">1 tbsp </li><li style="flex:1">Potato, mashed </li></ul>Sweet potato, baked Sweet potato, mashed 13<ul style="display: flex;"><li style="flex:1">Olive oil </li><li style="flex:1">1/3 tsp. </li></ul>Fruits 1/3 Olive oil and vinegar dressing 1/3 tsp olive oil plus vinegar to taste Banana <ul style="display: flex;"><li style="flex:1">Peanuts </li><li style="flex:1">6</li><li style="flex:1">Cantaloupe </li></ul>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. <ul style="display: flex;"><li style="flex:1">3</li><li style="flex:1">Pistachios </li></ul>Almond butter Sesame oil Tahini Fair Choices (low in saturated fat) ½ tsp. 1/3 tsp. ½ tsp. <ul style="display: flex;"><li style="flex:1">Fig </li><li style="flex:1">1</li></ul><ul style="display: flex;"><li style="flex:1">Guava </li><li style="flex:1">½ cup </li></ul>2/3 cup Honeydew melon, cubed <ul style="display: flex;"><li style="flex:1">Canola oil </li><li style="flex:1">1/3 tsp. </li><li style="flex:1">Kumquat </li><li style="flex:1">3</li></ul>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) <ul style="display: flex;"><li style="flex:1">Watermelon, cubed </li><li style="flex:1">¾ cup </li></ul>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 <ul style="display: flex;"><li style="flex:1">V-8 </li><li style="flex:1">¾ cup </li></ul>Grains, Cereals, and Breads <ul style="display: flex;"><li style="flex:1">Bagel, small </li><li style="flex:1">¼</li></ul><ul style="display: flex;"><li style="flex:1">Biscuit </li><li style="flex:1">½</li></ul>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. <ul style="display: flex;"><li style="flex:1">Cornbread </li><li style="flex:1">1-inch square </li></ul><ul style="display: flex;"><li style="flex:1">Cornstarch </li><li style="flex:1">4 tsp. </li></ul>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 <ul style="display: flex;"><li style="flex:1">Melba toast </li><li style="flex:1">½ oz. </li></ul><ul style="display: flex;"><li style="flex:1">Millet, dry </li><li style="flex:1">½ oz. </li></ul>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<ul style="display: flex;"><li style="flex:1">Roll, bulkie </li><li style="flex:1">¼</li></ul>½½1 Roll, small dinner Roll, hamburger Taco shell Tortilla, six-inch corn Tortilla, eight-inch flour Waffle 1½½Alcohol <ul style="display: flex;"><li style="flex:1">Beer, light </li><li style="flex:1">6 oz. or ½ </li></ul>bottle <ul style="display: flex;"><li style="flex:1">Beer, regular </li><li style="flex:1">4 oz. or 1/3 </li></ul>bottle Distilled spirits Wine 1 oz. 4 oz. Others Barbecue sauce Cake 2 tbsp 1/3 slice <ul style="display: flex;"><li style="flex:1">¼</li><li style="flex:1">Candy bar </li></ul><ul style="display: flex;"><li style="flex:1">Catsup </li><li style="flex:1">2 tbsp </li></ul>2 tbsp 1 Cocktail sauce Cookie, small <ul style="display: flex;"><li style="flex:1">Honey </li><li style="flex:1">½ tbsp </li></ul>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.

ZONE Food Blocks

Details

Download

Copyright

We respect the copyrights and intellectual property rights of all users. All uploaded documents are either original works of the uploader or authorized works of the rightful owners.

Support