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| Monday, September 08, 2008
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Last Updated Oct 2007
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Food Block Guide
all favorables
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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.
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Protein
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Carbohydrates
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(Each protein selection below contains 7 grams of protein.)
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(Each carbohydrate selection below contains 9 grams of carb)
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Meat and Poultry
(low in saturated fat)
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Cooked Vegetables
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Beef (range fed or game)
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1 oz.
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Artichoke
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4 large
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Chicken breast, skinless,
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1 oz.
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Artichoke Hearts
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1 cup
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Chicken breast, deli-style,
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1.5 oz.
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Asparagus (12 spears)
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1 cup
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Turkey breast, skinless
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1 oz.
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Beans, green or wax
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1 1/2 cups
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Turkey breast, deli-style.
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1.5 oz.
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Beans, black
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1/4 cup
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Turkey, ground
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1.5 oz.
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Bok choy
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3 cups
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Turkey bacon
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3 strips
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Broccoli
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3 cups
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Lean Canadian bacon
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1 oz.
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Brussel sprouts
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1 1/2 cups
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Ground beef (Less than 10% fat)
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1.5 oz.
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Cabbage
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3 cups
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Cauliflower pieces
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4 cups
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Fish and Seafood
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Chickpeas
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1/4 cup
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Bass (freshwater)
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1 oz.
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Collard greens
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2 cups
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Bass (sea)
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1.5 oz.
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Eggplant
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1 1/2 cups
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Bluefish
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1.5 oz.
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Hummus
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1/4 cup
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Calamari
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1.5 oz.
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Kale
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2 cups
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Catfish
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1.5 oz.
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Kidney beans
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1/4 cup
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Cod
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1.5 oz.
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Leeks
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1 cup
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Clams
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1.5 oz.
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Lentils
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1/4 cup
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Crabmeat
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1.5 oz.
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Mushrooms (boiled)
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2 cups
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Haddock
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1.5 oz.
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Onions, chopped (boiled)
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1/2 cup
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Halibut
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1.5 oz.
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Okra, sliced
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1 cup
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Lobster
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1.5 oz.
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Sauerkraut
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1 cup
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Spaghetti squash
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1 cup
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Mackerel*
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1.5 oz.
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Spinach
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3 1/2 cups
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Salmon*
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1.5 oz.
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Swiss chard
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2 1/2 cups
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Sardine*
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1 oz.
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Turnip, mashed
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1 1/2 cups
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Scallops
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1.5 oz.
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Turnip greens
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4 cups
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Snapper
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1.5 oz.
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Yellow squash
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2 cups
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Swordfish
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1.5 oz.
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Zucchini
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2 cups
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Shrimp
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1.5 oz.
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Raw Vegetables
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Trout
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1.5 oz.
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Alfalfa sprouts
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10 cups
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Tuna (steak)
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1 oz.
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Bean sprouts
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3 cups
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Tuna, canned in water
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1 oz.
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