Zone Blocks, Paleo, non Paleo, GI ratings

FOOD BLOCKS for the Zone Diet grouped into Paleo and non Paleo choices

Listed below are portion sizes of proteins, carbohydrates and fats equal to one block

NOTE: Do not take this as gospel – knowledge of what are best choices will change. This is a compilation Sears best choices combined with paleo and non paleo foods. (Not everyone will agree with this entirely)

PROTEIN BLOCKS

Each protein block contains approximately 7 grams of absorbable protein. Protein volumes are for uncooked portions. 1 oz = 30 grams

Best choices-low in saturated fat – Paleo choices

Meat / eggs

Beef (grass-fed or game)             1 oz
Chicken, free range, skinless         1 oz
Turkey, free range                    1 oz
Venison                               1 oz
Liver, calf                          1 oz
Tongue beef or sheep, not canned  1.5 oz
Game or grass fed meat               1 oz
Egg whites                            2 eggs
Egg                                           1 whole
Protein powder (egg white)            1/3 oz (9grams)
Gelatine                                     1/4 oz (7 Grams)

FISH AND SEAFOOD (all favourable)

Bass                                          1 oz
Bluefish                                      1 oz
Calamari                                    2.5 oz
Catfish                                       1.5 oz
Cod                                           1.5 oz
Clams                                        1.5 oz
Crabmeat                                   2 oz
Halibut                                       1.5 oz
Hoki                                          1.5 oz
Kahawai                                     1.5 oz
Lobster                                      1 oz
Mackerel (rich in EPA)                   1.5 oz
Mussels, raw                               1.5 oz
Mussels, marinated, smoked          1.5 oz
Orange roughy                            1.5 oz
Oysters                                      2 oz
Pipis raw                                    3 oz
Salmon (rich in EPA)                     1.5 oz
Salmon (canned, approx)               35 grams
Sardine (rich in EPA)                     1 oz
Scallops                                     1.5 oz
Shrimp                                       1.5 oz
Snapper                                     1.5 oz
Trout (Mod in EPA)                       1 oz
Tuna (steak)                               1 oz
Tuna, canned in water                  1 oz

Protein, Fair choices- moderate in saturated / higher in omega 6 fat or additives

Paleo

Meat
Beef, grain fed, lean cuts              1 oz
Chicken, dark meat, factory farmed         1 oz
Corned beef, lean                        1 oz
Duck                                          1.5 oz
Hamburger (less than 10% fat)      1.5 oz
Lamb, lean                                 1 oz
Pork, lean                                   1 oz
Turkey, dark meat, skinless           1 oz
Veal                                           1 oz
Bacon                                        1.5 oz
Beef, fatty cuts                           1 oz
Beef, minced (10-15% fat)            1.5 oz
Mutton                                       1 oz
Pepperoni                                   1 oz
Sausage, beef (gluten, soy free)    1.5 oz
Salami (gluten, soy free)               1 oz
Tongue beef or sheep, canned       1.5 oz
Ham, lean, nitrate free                 1 oz

Protein, not Paleo

High in saturated fat or arachidonic acid, salt or nitrites. Legumes and dairy

Dairy – lowest fat
Cottage cheese, low fat                1/4 cup
Protein rich Dairy – moderate fat
Cheese, reduced fat                     1 oz
Edam, Weight Watchers,
Bega, feta are okay
Mozzarella cheese, skim                1 oz
Ricotta cheese, skim                     2.5 oz
Parmesan                                   2/3 oz
Karikaas Edam, low fat                 1 oz
Cheddar cheese                           1 oz
Hard cheeses                              1 oz
Double cream cheeses                  1oz
Bega super slim slices                   1 ½ slices
Mainland super low fat slices 1 ½ slices

PROTEIN-RICH VEGETARIAN – Soy = legumes, not Paleo

Tofu, extra firm,
E.g. Bean Supreme firm style        2 oz
Tofu, medium firm                       3 oz
*Soy burgers                               1/2 patty
*Soy hot dog                               1 link
*Soy sausages                            2 links

*Check labels to ensure soy products are Low in fat and carbohydrates

TVP – Textured vegetable protein
MIXED PROTEIN / CARBOHYDRATE –Not Paleo (dairy, legumes)

– contains one block of protein and one block of carbohydrate per unit

Milk (1% – light blue)                              2/3 cup (160mls) (also contains 1 fat block)
Soy milk (low fat)                                  4/5 cup (200mls)

Check labels – there should be a ratio of 9 grams of carbohydrates to 7 grams of protein

Yogurt, plain, unsweetened                      1/2 cup (125mls) or 1 small pottle
Tempeh (fermented soy, better choice for soy)         1 ¼ oz
Soy flour (not recommended)                           1/3 cup
Tofu, soft                                            3 oz
Sour cream 98% fat free                        150grams (also contains 1 fat block)

CARBOHYDRATE BLOCKS

Approximately 9 grams of insulin-promoting carbohydrate per block, 9 grams of carbohydrate is equivalent to 2 teaspoons of sugar. Note: The Glycemic Index is in brackets next to the carbohydrate food where available.

Favourable carbohydrates – Paleo Choices

Favourable Vegetables – Low density, fibrous vegetables – mostly from above the ground

Cooked vegetable measurements, Glycemic index <15

Artichoke                                    4 large
Artichoke hearts                          1 cup
Asparagus                                  12 spears
Beans, green or wax                    1.5 cups
Bok choy                                    3 cups
Broccoli                                      3 cups
Brussels sprouts                          1.5 cups
Cabbage, shredded                      3 cups
Cauliflower                                 4 cups
Collard greens, chopped                2 cups
Eggplant                                     1.5  cups
Kale                                          2 cups
Leeks                                        1 cup
Mixed vegetables,
Chinese, (frozen)                         1 1/4  cups
Mushrooms, whole, boiled              1 cup
Okra, sliced                                1 cup
Onions, sliced, without fat              1/2 cup
Sauerkraut                                 1 cup
Spinach, chopped                         3 ½ cups
Swiss chard (silverbeet)                2 ½ cups
Tomatoes, canned, whole, low salt  1 can
Tomatoes, canned, chopped           1 can
(Check no added sugar, salt)
Tomato puree                             ½ cup
Tomato sauce, (for pasta)                      ½ cup
Turnip, mashed                           1 ½ cups
Turnip greens, chopped, boiled       4 cups
Zucchini, courgette sliced               2 cups

Raw vegetables measurements – Favourable carbohydrates, GI <15, unless listed in brackets

Alfalfa sprouts (avoid)                  10 cups
Bamboo shoots                            4 cups
Bean sprouts                               3 cups
Beans, green                              2 cups
Broccoli                                      4 cups
Brussels sprouts                          1 ½ cups
Cabbage, shredded                      4 cups
Carrot (49)                                 1
Carrots, sliced (49)                      1 cup
Capsicum, red or green                 2
Cauliflower, pieces                       4 cups
Celery, sliced                              2 cups
Cucumber, medium                      1 ½
Endive, chopped                          10 cups
Escarole, chopped                        10 cups
Jalapeno peppers                         2 cups
Lettuce, iceberg                           2 heads
Lettuce, chopped                         10 cups
Mushrooms, chopped                    4 cups
Onion, sliced                               1 cup
Radishes, sliced                           4 cups
Salad, mixed, 3 cups salad greens
½ capsicum, ½ cucumber, 1 tomato
Scallions                                     3 cups
Shallots, diced                             1 ½ cups
Snow peas                                  1 ½ cups
Spinach, chopped                         20 cups
Tomato                                      2
Tomato, cherry                           2 cups
Tomato, chopped                         1 ½ cups
Water chestnuts                          1/3 cup
Watercress                                 10 cups

Sweet and Starchy Vegetables – mostly below the ground

Use in moderation, i.e. makes up 0 to 1/3 of a meal maximum.  Cooked vegetable measurements

Acorn pumpkin / squash                ½ cup
Beetroot (64)                              1/2 cup
Butternut pumpkin / squash           1/2 cup
Kumara                                      1/3 cup
Parsnip (97)                                1/2 cup
Pumpkin (75)                              1/2 cup
Swede (72)                                 1 cup
Sweet potato, baked (54)              1/3
Taro (54)                                   1/4 cup

Best Fruits –  fresh or frozen

Temperate fruits – pip fruit, stone fruit, citrus, and berries

Apple (38)                                  1/2
Applesauce (unsweetened)            1/3 cup
Apricots, raw (57)                        3
Apricots, dried (31)                      25 grams
Blackberries                                3/4 cup
Blueberries                                 1/2 cup
Boysenberries                             ½ cup
Cherries (22)                              8
Fijoa                                          2
Fruit salad fresh                          1/2 cup
Grapes (46)                                1/2 cup
Grapefruit (25)                            1/2
Kiwifruit (47)                               1
Lemon                                       1
Lime                                          1
Mandarin                                    1
Mandarin, canned                         1/3 cup
Nectarine                                   1/2
Orange (42)                                1/2
Peach (42)                                  1
Pear (38)                                   1/2
Plum, large (39)                          1
Raspberries                                1 cup
Strawberries, diced fine (40)          1 cup
Tangerine                                   1
Tamarillo                                    2

Slightly less favourable Fruits –

Tropical fruits, melons, dried fruit – higher glycemic index or higher density

Banana (52)                                1/3
Breadfruit (68)                            60 grams
Cantaloupe                                 1/4 melon
Cranberries                                 3/4 cup
Cranberry sauce                          3 tsp.
Custard apple (54)                       1/8th
Dates (103)                                2 pieces
Guava                                        1/2 cup
Honeydew melon, cubed                ½
Lychee, fresh (79)                       4 pieces
Kumquat                                    3 pieces
Fig, dried (61)                             1 (30grams)
Mango, sliced (55)                        1/3 cup
Papaya, cubed                             3/4 cup
Pawpaw (58)                               ¼
Pineapple, fresh (66)                    ½ cup
Prunes, dried (29)                        2
Raisins (64)                                1 tablespoon
Rock melon (65)                          ¼ small
Sultanas (56)                              1 tablespoon
Watermelon, diced (72)                 3/4 cup

Other Carbohydrates  – Not Paleo

Legumes, potatoes, grain  – Not Paleo carbohydrates, GI in brackets where available

Baked beans (48)                        ¼  cup
Beans, refried                                       ¼ cup
Black Beans, (30)                        1/4 cup
Chickpeas, boiled (25)                   1/4 cup
Broad beans (79)                         ½ cup
Chickpeas, canned (42)                 ¼ cup
Haricot (Navy) beans, boiled (38)    1/3 cup
Humus (Contains fat – olive oil)      1/4 cup
Kidney beans (27)                        1/4 cup
Kidney, Beans, canned (52)           ¼ cup
Lentils (30)                                 1/4 cup
Lima beans    (32)                       1/4 cup
Mixed vegetables,
peas, corn (frozen) (50)                1/3 cup
Peas (48)                                    ½ cup
Pinto beans    (45)                        ¼ cup
Potato, baked (85)                       ¼
Potato, new (78)                          2 small (cocktail)
Potato, French fries (75)               5
Potato, mashed (85)                     ¼ cup
Sweet Corn    (55)                        1/4 cup

Fruit juices and soft drinks – Too much sugar, too processed, avoid

Apple juice, unsweetened (40)        1/3 cup
Apple cider                                  1/3 cup
Coke (63)                                   1/3 cup
Cranberry juice                            ¼ cup
Energy drinks                              ¼ cup
Fruit punch                                  1/4 cup
Grape juice                                 1/4 cup
Grapefruit juice (48)                     1/3 cup
Lemon juice                                1/3 cup (okay squeezed into glass of water)
Lemonade, unsweetened               1/3 cup
Lime juice                                   1/3 cup
Orange juice (46)                         1/3 cup
Pineapple juice (46)                      ¼ cup
Soft drinks     (68)                        1/3 cup
Tomato juice (38)                         1 cup
Vegetable juice                            ¾ cup (okay if fresh squeezed)

Others – Poor choice carbohydrates, high in sugar and/ additives / grain or dairy

Barbecue sauce                 2 tbls
Candy bar, e.g. Moro (65)   1/4
Cake (65,ave)                   1/3 slice (1/2 oz)
Honey (58)                        1/2 tbls
Jam (51)                          2 tsp.
Molasses, light                   1/2 tbls.
Relish, Pickle                     4 tsp.
Sugar, brown                     2 tsp.
Sugar, granulated (65)        2 tsp.
Sugar, icing                       1 tbls
Syrup, maple                     2 tsp.
Syrup, golden                    2 tsp.
Ice cream, regular              1/4 cup
Ice cream, premium           1/4 cup
Potato chips                       1/2 oz
Power bar (58)                  ¼
Rollups, fruit (99)               ½
Teriyaki sauce                   1 tbls.
Tomato sauce                    2 tbls
Tortilla, corn chips (68)        1/2 oz

Alcohol – treat as a Carbohydrate (not Paleo, but okay in moderation)

Beer, light (choose gluten free)      6 oz
Beer, regular (gluten free)            4 oz
Distilled spirits                    1 oz
Wine, red or white                       4 oz

Grains, pseudo grains, Cereals and breads – None are Paleo, rice is the safest

More Favourable Grains have low GI numbers, 55 or less

Biscuit / cookie (55 – 80)                         ½ biscuit
Bread crumbs                              1/2 oz
Crouton                                      1/2 oz
Breads and buns etc.
Bagel (small)  (72)                       ¼
Baguette, white (95)                     20 gram slice
Breadstick, hard                           1 small
Burgen Oat bran and
Honey with barley (49)               2/3rd  slice
Burgen or Vogel’s Soylin (36)         2/3rd  slice
Burgen mixed grain (49)                2/3rd  slice
Chelsea bun                                 1/4
Corn bread                                  1 square inch piece
Croissant, plain (67)                      1/3
Crumpet (69)                              1/2
Doughnut (76)                             1/2
English muffin (77)                       1/4
Hamburger bun (61)                     1/3
Melba toast (70)                           1/2 oz
Muffin (small)  (59)                      1/2
Pita bread (57)                            1/4 pocket
Pita bread, mini (57)                     1/2 pocket
Ploughman’s loaf,
Mixed grain (47)                           ½ slice
Wholemeal without Grainy bits (64)                            ½ slice
Pumpernickel                                        25 gram slice
Roll, bulky                                   ¼
Roll, dinner, small                         ½
Roll, hamburger, small                  ½
Scone, small                               ½
Rye, wholemeal (58)                     ½ slice
Taco shell (68)                             1
Tortilla, flour (8″)                         1/2
Tortilla, corn (6″)                          1
Tip top whole grain 9 grain(43)       ½ slice
Vogel’s (55 – 59)                          2/3 rd toast slice
White bread (70)                          ½ slice
Whole grain    (50 –70)                 1/2 slice
Waffle (76)                                 1/2

Cereals

Breakfast dry                             1/2 oz
All bran (30)                                ¼ cup
Bran flakes (74)                           1/3 cup
Cocoa pops(77)                            ¼ cup
Corn flakes (84)                           1/3 cup
Just right (60)                    1/5 cup
Muesli, low fat low sugar and fruit (48)      ½ oz
Muesli bar, 30 gram (61)               ½ bar
Oatmeal (slow cooking)                 1/2 oz (dry)
(also called Steel cut oats, Oatie nuts, Irish oats)
Sultana bran (73)                         ¼ cup
Special K (54)                              1/3 cup
Weetbix (69)                               1 Weetbix
Weetbix, hi bran, oat bran (60)      1 Weetbix
Rolled oats, whole grain                ½ oz (dry) or 1/8 cup
Porridge, cooked (55)                   1/3 cup

Crackers

Ryvita (69)                                 1 ½
Cream (70)                                 1 ½
Rice, small (82)                            7
Kavli, (71)                                   3 biscuits
Rice cake (82)                             1
Vita wheat (55)                            3 biscuits
Water cracker (78)                       4 small

Cereal grains, pseudo grains, pasta and flour

Barley (dry) whole or flour             1/2 oz (dry)
Barley, pearled, (boiled) (25)         ¼ cup
Buckwheat, dry (54)                     1/2 oz
Bulgur wheat, dry (48)                  1/2 oz
Corn flour                                   4 tsp.
Couscous, dry (65)                       ½ oz
Millet, dry      (71)                        1/2 oz
Noodles, egg (cooked)                  1/4 cup
Oat flour                                     ½ oz (dry)
Oat Bran                                     ½ oz (dry) or 1/8 cup
Pasta, cooked (40 ave)                 1/4 cup
Popcorn, popped (55)                    2 cups
Rice,
Calrose white, cooked (87)             1/5 cup
Or brown (cooked)   (80)              1/5 cup
Basmati (58)                                1/5 cup

Semolina, cooked (55)                  1/3 cup

FAT BLOCKS

Each choice below equals one block (approximately 1.5 grams) of fat

Whenever you making up a meal or snack with very low fat protein and carbohydrate sources double the amount
Fat can be used in much larger amounts if extra calories are required, for example if fat loss is not your goal and you are getting too hungry.

Best choice – rich in monounsaturated fat

Almond butter                    1/3 tsp.
Almonds (slivered)                       1 1/2 tsp.
Almonds (whole)                          3
Avocado                                     1 tablespoon
Cashews                                    3
Coconut oil     (best choice – good for cooking)     1/3 tsp
Guacamole                                 1 tbls
Macadamia nuts                           1
Macadamia oil                              1/3 tsp
Olive oil / vinegar dressing             1 tsp.
(1/3 tsp. olive oil and 2/3 tsp. vinegar)
Olive oil                                      1/3 tsp.
Olives, black, medium (high in salt) 4
Pecan halves                               2
Pistachios                                   3
Sesame oil                                  1/3 teaspoon
Tahini                                         1/2 tsp.
Walnuts, shelled and chopped         1 tsp.

Non paleo (legumes)
Peanut oil                                    1/3 tsp.
Peanuts                                      6
Peanut butter, natural                   1/2 tsp.

Fats – Okay choice – rich in saturated fat (avoid dairy if intolerant)

butter                                        1/3 tsp.
Cream                                        1 tbls
Cream cheese                                       1 tsp.
Cream cheese, light                      2 tsp.
Lard, and any other animal fats        1/3 tsp.
Sour cream                                1/2 tbls
Sour cream, light                         1 tbls

Fats – poor choices, avoid

High  in Omega 6 fats – avoid

Mayonnaise, regular                     1/3 tsp.
Mayonnaise, light                         1 tsp.
Rice bran oil                                1/3 teaspoon
Soybean oil                                 1/3 tsp.
Vegetable or seed oils not listed
in favourable section                    1/3 tsp.
Margarines – avoid all                   1/3 tsp
(Interesterified fats)