Nutritional Summary

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Most of the nutritional information is based on research by Dr Barry Sears & numerous others. I suggest that you check out the Zone Diet…

http://www.zonehealthnet.com/   check out his books, many have recipes, etc.

http://www.zonedietathome.com/

http://www.zoneperfect.com/

 

WATER is the FOUNDATION of your diet – 8 large glasses across the day!

Key is the ratio of fat, protein & carbohydrate to stimulate the appropriate hormonal responses in the body

EVERY time you eat!!

Typical Female: 3 blocks of each (fat, protein & carbohydrate) for each of your 3 main meals per day
Typical Male: 4 blocks of each (fat, protein & carbohydrate) for each of your 3 main meals per day

Snacks: 2 blocks total (1-3 per day based upon your activity levels)

Example Meals & Snacks

Favorable Foods

Protein:

Meat & Poultry
Fish & Seafood
Eggs
Dairy
Vegetarian
Mixed (protein/carbohydrate)

Carbohydrates:

Vegetables
Fruits
Grains

Fats:

Best
Fair

Protein Blocks (Approximately 7 grams of protein per block)

MEAT & POULTRY

Best Choices (Low in saturated fat): Beef (range-fed or game)-1 ounce, Chicken breast, skinless-1 ounce,
Chicken breast, deli-style-1 ½ ounces, Turkey breast, skinless-1 ounce, Turkey breast, deli-style-1 ½ ounces,
Turkey, ground-1 ½ ounces, Turkey bacon-3 strips, Lean Canadian bacon-1 ounce,
Ground beef (less than 10 percent fat)-1 ½ ounces

Fair Choices (Moderate in saturated fat): Beef, lean cuts-1 ounce, Beef, ground (less than 10 percent fat)-1 ½ ounces,
Canadian bacon, lean-1 ounce, Chicken, dark meat, skinless-1 ounce, Duck-1 ½ ounces, Ham, lean-1 ounce,
Ham, deli-style-1 ½ ounces, Lamb, lean-1 ounce, Pork, lean-1 ounce, Pork chop-1 ounce, Turkey bacon-3 slices
Turkey, dark mead, skinless-1 ounce, Veal-1 ounce

FISH & SEAFOOD

Best Choices: Bass, freshwater-1 ounce, Bass, sea-1 ½ ounces, Bluefish-1 ½ ounces, Calamari-1 ½ ounces,
Catfish-1 ½ ounces, Catfish-1 ½ ounces, Clams-1 ½ ounces, Cod-1 ½ ounces, Crabmeat-1 ½ ounces,
Haddock-1 ½ ounces, Halibut-1 ½ ounces, Lobster-1 ½ ounces, Mackerel-1 ½ ounces, Salmon-1 ½ ounces,
Sardine-1 ounce, Scallops-1 ½ ounces, Shrimp-1 ½ ounces, Snapper-1 ½ ounces, Swordfish-1 ½ ounces,
Trout-1 ½ ounces, Tuna, steak-1 ounce, Tuna, canned in water-1 ounce

EGGS

Best Choices: Egg whites (large)-2, Egg substitute-¼ cup

Fair Choices: Whole egg (contains arachidonic acid)-1

PROTEIN-RICH DAIRY

Best Choices: Cheese, nonfat-1 ounce, Cottage cheese, low-fat-¼ cup

Fair Choices: Cheese, low-fat-1 ounce, Mozzarella cheese, skim-2 ounces, Ricotta cheese, skim-2 ounces

PROTEIN-RICH VEGETARIAN
(Always check package labels)

Best Choices: Tofu, firm or extra firm-2 ounces, Soy Canadian bacon-3 slices, Soy sausage-1 link, Soy hot dog-1 link
Soy hamburger crumbles-½ cup, Soy protein powder (7 grams protein)-1/3 ounce, Soy burgers-½ patty
Soy hot dog-1 link, Soy sausage, links-2 links, Soy sausage, patty-1 patty

MIXED PROTEIN SOURCES
(Contain more carbohydrates, so read labels carefully)

Best Choices: Soybeans, boiled-¼ block, Soybean hamburger-¾ patty, Tofu, silken-5 ounce, Tofu, soft-4 ounce

PROTEIN/CARBOHYDRATE
(Contains 1 block protein and 1 block carbohydrate)

Best Choices: OmegaZone Nutrition bar-½ bar, Milk, low-fat (1%)-1 cup, Soy milk-8 ounce, Soy flour-10 grams
Yogurt, plain-½ cup, Tempeh-1 ½ ounce, Balance Bar-½ bar

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Carbohydrate Blocks (Approx. 9 grams of carbohydrates per block)

VEGETABLES
These are considered 'low-density' carbohydrates

Cooked Vegetables: Artichoke-4 large, Artichoke hearts-1 cup, Asparagus-1 cup (12 spears), Beans, green or wax-1 ½ cups
Beans, black-¼ cup, Bok choy-3 cups, Broccoli-3 cups, Brussels sprouts-1 ½ cups, Cabbage-3 cups, Cauliflower-4 cups
Chickpeas-¼ cup, Collard greens, chopped-2 cups, Eggplant-1 ½ cups, Kale-2 cups, Kidney beans-¼ cup, Leeks-1 cup
Lentils-¼ cup, Mushrooms, boiled-2 cups, Okra, sliced-1 cup, Sauerkraut-1 cup, Spaghetti squash-1 cup
Swiss chard, chopped-2 ½ cups, Turnip greens, chopped-4 cups, Yellow (summer) squash, sliced-2 cups, Zucchini, sliced-2 cups

Raw Vegetables: Alfalfa sprouts-10 cups, Bamboo shoots-4 cups, Bean sprouts-3 cups, Broccoli, florets-4 cups
Brussels sprouts-1 ½ cups, Cabbage, shredded-4 cups, Cauliflower, florets-4 cups, Celery, sliced-2 cups
Chickpeas-¼ cup, Cucumber (medium)-1 ½ , Cucumber, sliced-4 cups, Endive, chopped-10 cups, Escarole, chopped-10 cups
Green or red peppers-2, Green or red peppers, chopped-2 cups, Hummus-¼ cup, Jalapeno peppers-2 cups
Lettuce, iceberg (6-inch diameter)-2 heads, Lettuce, romaine, chopped-10 cups, Mushrooms, chopped-4 cups
Onions, chopped-1 ½ cups, Radishes, sliced-4 cups, Salsa-½ cup (no added sugar), Snow peas-1 ½ cups
Spinach, chopped-10 cups, Spinach salad (3 cups, raw spinach, ¾ cup raw onion, and 1 raw tomato)-1
Tomato-2, Tomato, cherry-2 cups, Tomato, chopped-1 ½ cups, Tossed salad (3 cups shredded lettuce,
1 raw green pepper, 1 raw tomato)-1, Water chestnuts-1/3 cup, Watercress-10 cups

FRUITS
(fresh, frozen, or canned light)

Best Choices: Apple-½, Applesauce, unsweetened-1/3 cup, Apricots-3, Blackberries-¾ cup, Blueberries-½ cup
Boysenberries-½ cup, Cherries-8, Fruit cocktail, light-1/3 cup, Grapes-½ cup, Grapefruit-½, Kiwi-1, Lemon-1
Lime-1, Nectarine, medium-½, Orange-½, Orange, Mandarin, canned in water-1/3 cup, Peach-1
Peaches, canned in water-½ cup, Pear-½, Plum-1, Raspberries-1 cup, Strawberries, diced fine-1 cup, Tangerine-1

GRAINS
(Read labels)

Best Choices: Barley, dry-1/8 cup, Oatmeal, slow-cooking-1/3 cup, Oatmeal, slow-cooking, dry-½ ounce

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Fat Blocks (There are approx. 1.5 grams of fat per block)
If you are using the gram method and calculating hidden fat, double the fat amount to 3 grams

FATS

Best Choices (rich in monounsaturated fat): Almond butter-½ teaspoon, Almond oil-1/3 teaspoon, Almond, slivered-1 teaspoon
Almonds, whole-3, Avocado-1 tablespoon, Cashews-2, Guacamole-1 tablespoon, Macadamia nuts-1, Olives-3
Olive oil-1/3 teaspoon, Olive oil and vinegar dressing (1/3 teaspoon olive oil plus vinegar to taste)-1, Peanuts-6
Peanut oil-1/3 teaspoon, Peanut butter, natural-½ teaspoon, Peanut butter, natural-½ teaspoon, Tahini-½ teaspoon

Fair Choices (Low in saturated fat): Canola oil-1/3 teaspoon, Mayonnaise, light-1 teaspoon, Sesame oil-½ teaspoon
Walnuts, shelled and chopped-½ teaspoon

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Example Meals

Breakfast: (use above proportions)

Lunch: (use above proportions)

Dinner: (use above proportions)

Snacks: (use above proportions)

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