Zone Blocks™ – The Precision Approach to get you in the Zone
Zone Food Blocks provide the most precise way to balance protein, carbohydrate, and fat to optimize hormonal balance that is the basis of the Zone Diet. Once you become accustomed to the size of your favorites in terms of Zone Food Blocks, making Zone meals is easy.
Use this tool to assemble meals and snacks that fit your lifestyle. It’s easy. Here’s what you need to know:
- 1 Zone Block of Protein: contains 7 grams of protein
- 1 Zone Block of Carbohydrate: contains 9 grams of carbohydrates (total carbohydrates minus fiber)
- 1 Zone Block of Fat: contains 1.5 grams
To make a Zone meal, a typical female needs 3 Zone Food Blocks from each of the block categories: protein, carbohydrate and fat. A typical male will require about 4 blocks of each at every meal. If you haven’t already done so, find out how many Zone Blocks you’re allowed to consume in a day. For most women it will be about 11, and for most men it will be about 14. Your activity level influences your Zone-Block daily allowance. ((what about snacks?? How often should you eat and how long between meals?))
Use the Body Fat Calculator to determine the exact amount of food blocks you can consume based on your activity level. Once you are comfortable with the number of blocks you need, our Food Block guide will help you assemble meals and snacks that fit your lifestyle. It’s really easy once you get the hang of it, we promise!
Access hundreds of foods, and their Food Block information, below.
| Food | Category | Food Block | Quantity | Rating |
|---|---|---|---|---|
| Acorn Squash | Cooked Vegetables | Carbohydrate | ½ cup | Fair |
| Alfalfa Sprouts | Raw Vegetables | Carbohydrate | unlimited | Best |
| Almond Butter | Oils, Nuts, and Spreads | Fat | 1 tsp. | Best |
| Almond Oil | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Best |
| Almonds (slivered) | Oils, Nuts, and Spreads | Fat | 1 tsp. | Best |
| Almonds (whole) | Oils, Nuts, and Spreads | Fat | 3 | Best |
| Apple | Fruits | Carbohydrate | ½ | Best |
| Apple Cider | Fruit Juices | Carbohydrate | ⅓ cup | Poor |
| Apple Juice | Fruit Juices | Carbohydrate | ⅓ cup | Poor |
| Applesauce (unsweetened) | Fruits | Carbohydrate | ⅓ cup | Best |
| Apricots | Fruits | Carbohydrate | 3 each | Best |
| Artichoke | Cooked Vegetables | Carbohydrate | 1 large | Best |
| Artichoke Hearts | Cooked Vegetables | Carbohydrate | 2¼ cup | Best |
| Asparagus (28 spears) | Cooked Vegetables | Carbohydrate | 2¼ cup | Best |
| Avocado | Oils, Nuts, and Spreads | Fat | 1 Tbsp. | Best |
| Bacon Bits (Hormel, real) | Oils, Nuts, and Spreads | Fat | 1 Tbsp. | Poor |
| Bacon, pork (read label) | Meat and Poultry | Protein | ½ slice | Poor |
| Bagel (small) | Grains, Cereals & Breads | Carbohydrate | ¼ | Poor |
| Bamboo Shoots | Cooked Vegetables | Carbohydrate | 3¾ cup | Best |
| Banana | Fruits | Carbohydrate | ⅓ | Poor |
| Barbecue Sauce | Others | Carbohydrate | 2 Tbsp. | Poor |
| Barley (dry) | Grains | Carbohydrate | 2½ tsp. | Best |
| Bass (freshwater) | Fish and Seafood | Protein | 2 oz. | Best |
| Bass (sea) | Fish and Seafood | Protein | 2 oz. | Best |
| Bean Sprouts, mung | Raw Vegetables | Carbohydrate | 2¼ cup | Best |
| Beans, baked | Cooked Vegetables | Carbohydrate | ¼ cup | Fair |
| Beans, black | Cooked Vegetables | Carbohydrate | ½ cup | Best |
| Beans, green or wax | Cooked Vegetables | Carbohydrate | 1½ cup | Best |
| Beans, refried | Cooked Vegetables | Carbohydrate | ⅓ cup | Fair |
| Beef, filet mignon | Meat and Poultry | Protein | 1 oz. | Fair |
| Beef, grass fed, ground | Meat and Poultry | Protein | 1 oz. | Poor |
| Beef, grass-fed, strip steaks, lean only | Meat and Poultry | Protein | 1 oz. | Fair |
| Beef, ground (<10% fat) | Meat and Poultry | Protein | 1 oz. | Poor |
| Distilled Spirits | Alcohol | Carbohydrate | 1 oz. | Poor |
| Canadian Bacon, lean | Meat and Poultry | Protein | 1½ oz. | Fair |
| Beer (light) | Alcohol | Carbohydrate | 9 oz. | Poor |
| Beer (regular) | Alcohol | Carbohydrate | 7½ oz. | Poor |
| Celery, stalks 7½-8″ | Raw Vegetables | Carbohydrate | 16 | Best |
| Blackberries | Fruits | Carbohydrate | 1⅓ cup | Best |
| Blueberries | Fruits | Carbohydrate | ½ cup | Best |
| Bluefish | Fish and Seafood | Protein | 1¼ oz. | Best |
| Bok Choy | Cooked Vegetables | Carbohydrate | 6½ cup | Best |
| Boysenberries | Fruits | Carbohydrate | 1 cup | Best |
| Bread crumbs, plain | Grains, Cereals & Breads | Carbohydrate | 4½ tsp. | Poor |
| Bread, whole grain or white | Grains, Cereals & Breads | Carbohydrate | ½ slice | Poor |
| Breadstick, hard | Grains, Cereals & Breads | Carbohydrate | 2-3 (15g) | Poor |
| Breadstick, soft | Grains, Cereals & Breads | Carbohydrate | ½ (15g) | Poor |
| Broccoli | Cooked Vegetables | Carbohydrate | 1½ cup | Best |
| Broccoli | Raw Vegetables | Carbohydrate | 2⅓ cup | Best |
| Brussels Sprouts | Cooked Vegetables | Carbohydrate | 1¼ cup | Best |
| Brussels Sprouts | Raw Vegetables | Carbohydrate | 2 cup | Best |
| Buckwheat, dry | Grains, Cereals & Breads | Carbohydrate | 5 tsp. | Poor |
| Bulgur wheat, dry | Grains, Cereals & Breads | Carbohydrate | 4 tsp. | Poor |
| Butter | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Poor |
| Butternut Squash, cubed | Cooked Vegetables | Carbohydrate | ½ cup | Fair |
| Cabbage, shredded | Cooked Vegetables | Carbohydrate | 1⅔ cup | Best |
| Cabbage, shredded | Raw Vegetables | Carbohydrate | 4 cup | Best |
| Cake (15g) | Others | Carbohydrate | ⅓ slice | Poor |
| Calamari (squid) | Fish and Seafood | Protein | 1½ oz. | Best |
| Candy Bar | Others | Carbohydrate | ¼ | Poor |
| Canola Oil | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Fair |
| Cantaloupe | Fruits | Carbohydrate | ¼ melon (122g) | Poor |
| Cantaloupe, cubed | Fruits | Carbohydrate | ¾ cup | Poor |
| Carrot | Raw Vegetables | Carbohydrate | 2 | Best |
| Carrot, grated | Raw Vegetables | Carbohydrate | 1 cup (132g) | Best |
| Carrot, sliced | Raw Vegetables | Carbohydrate | 1 cup | Best |
| Cashews | Oils, Nuts, and Spreads | Fat | 2 | Best |
| Catfish | Fish and Seafood | Protein | 1½ oz. | Best |
| Cauliflower Pieces | Cooked Vegetables | Carbohydrate | 4 cup | Best |
| Cauliflower Pieces | Raw Vegetables | Carbohydrate | 2¾ cup | Best |
| Celery, sliced | Raw Vegetables | Carbohydrate | 6½ cup | Best |
| Cereal, dry | Grains, Cereals & Breads | Carbohydrate | ½ oz. | Poor |
| Cheese, low-fat | Protein-Rich Dairy | Protein | 1 oz. | Fair |
| Cheese, nonfat | Protein-Rich Dairy | Protein | 1 oz. | Best |
| Cherries, sweet | Fruits | Carbohydrate | 8 each | Best |
| Chicken Breast, deli-style | Meat and Poultry | Protein | 1½ oz. | Best |
| Chicken Breast, skinless | Meat and Poultry | Protein | 1 oz. | Best |
| Chicken skinless, dark meat | Meat and Poultry | Protein | 1 oz. | Fair |
| Chickpeas | Cooked Vegetables | Carbohydrate | ¼ cup | Best |
| Barley, cooked | Grains | Carbohydrate | ¼ cup | Best |
| Clams | Fish and Seafood | Protein | 1½ oz. | Best |
| Cocktail Sauce | Others | Carbohydrate | 2 Tbsp. | Poor |
| Cod | Fish and Seafood | Protein | 1½ oz. | Best |
| Collard Greens, chopped | Cooked Vegetables | Carbohydrate | 2½ cup | Best |
| Cookie (small) | Others | Carbohydrate | 1 | Poor |
| Corn | Cooked Vegetables | Carbohydrate | ¼ cup | Fair |
| Cornbread | Grains, Cereals & Breads | Carbohydrate | 1-inch square (18g) | Poor |
| Corned Beef, lean | Meat and Poultry | Protein | 1½ oz. | Fair |
| Cornstarch | Grains, Cereals & Breads | Carbohydrate | 1 Tbsp. | Poor |
| Cottage Cheese, low-fat, 1% | Protein-Rich Dairy | Protein | ¼ cup | Best |
| Couscous, dry | Grains, Cereals & Breads | Carbohydrate | 1 Tbsp. (11g) | Poor |
| Crab Meat | Fish and Seafood | Protein | 1¼ oz. | Best |
| Cracker, graham | Grains, Cereals & Breads | Carbohydrate | ¾ (12g) | Poor |
| Cracker, saltine | Grains, Cereals & Breads | Carbohydrate | 4 | Poor |
| Cracker, Triscuit | Grains, Cereals & Breads | Carbohydrate | 3 | Poor |
| Cranberries | Fruits | Carbohydrate | ¾ cup | Poor |
| Cranberry Juice, unsweet | Fruit Juices | Carbohydrate | ¼ cup | Poor |
| Cranberry Sauce, jellied | Fruits | Carbohydrate | 3 tsp. | Poor |
| Cream (half & half), low-fat | Protein-Rich Dairy | Fat | 2 tsp. | Poor |
| Cream Cheese | Oils, Nuts, and Spreads | Fat | 1 tsp. | Poor |
| Cream Cheese, light | Oils, Nuts, and Spreads | Fat | 2 tsp. | Poor |
| Croissant, plain | Grains, Cereals & Breads | Carbohydrate | ¼ (15g) | Poor |
| Crouton | Grains, Cereals & Breads | Carbohydrate | ¼ cup | Poor |
| Cucumber (medium 7½”) | Raw Vegetables | Carbohydrate | 3 | Best |
| Cucumber, sliced | Raw Vegetables | Carbohydrate | 5 cup | Best |
| Dates | Fruits | Carbohydrate | 1½ | Poor |
| Doughnut, plain | Grains, Cereals & Breads | Carbohydrate | ⅓ | Poor |
| Dr. Sears ZoneRx Bar | Protein/Carbohydrate Sources | Protein | ½ bar | Best |
| Duck, breast | Meat and Poultry | Protein | 1¼ oz. | Fair |
| Egg Substitute | Eggs | Protein | ¼ cup | Best |
| Egg Whites | Eggs | Protein | 2 large | Best |
| Eggplant | Cooked Vegetables | Carbohydrate | 1½ cup | Best |
| Endive, chopped | Raw Vegetables | Carbohydrate | unlimited | Best |
| English Muffin | Grains, Cereals & Breads | Carbohydrate | ¼ | Poor |
| Escarole, chopped | Raw Vegetables | Carbohydrate | unlimited | Best |
| Fig | Fruits | Carbohydrate | 1 | Poor |
| French Fries | Cooked Vegetables | Carbohydrate | 7 (43g) | Fair |
| Fruit Cocktail (light) | Fruits | Carbohydrate | ⅓ cup | Best |
| Fruit Punch | Fruit Juices | Carbohydrate | ¼ cup | Poor |
| Granola | Grains, Cereals & Breads | Carbohydrate | 3 Tbsp. (25g) | Poor |
| Grape Juice | Fruit Juices | Carbohydrate | ¼ cup | Poor |
| Grapefruit | Fruits | Carbohydrate | ½ | Best |
| Grapefruit Juice | Fruit Juices | Carbohydrate | ⅓ cup | Poor |
| Grapes | Fruits | Carbohydrate | ½ cup | Best |
| Greek Yogurt, plain, low-fat, low-fat | Protein-Rich Dairy | Protein | ⅓ cup | Best |
| Green or Red Peppers | Raw Vegetables | Carbohydrate | 2 | Best |
| Green Pepper, chopped | Raw Vegetables | Carbohydrate | 2¼ cup | Best |
| Grits, cooked | Grains, Cereals & Breads | Carbohydrate | ⅓ cup | Poor |
| Guacamole | Oils, Nuts, and Spreads | Fat | 1 Tbsp. | Best |
| Guava, chopped | Fruits | Carbohydrate | ½ cup (100g) | Poor |
| Haddock | Fish and Seafood | Protein | 1½ oz. | Best |
| Halibut | Fish and Seafood | Protein | 1¼ oz. | Best |
| Ham, lean | Meat and Poultry | Protein | 1 oz. | Fair |
| Ham, lean deli-style | Meat and Poultry | Protein | 1½ oz. | Fair |
| Hard Cheeses | Protein-Rich Dairy | Protein | 1 oz. | Poor |
| Honey | Others | Carbohydrate | ½ Tbsp. | Poor |
| Honeydew Melon, cubed | Fruits | Carbohydrate | ½ cup | Poor |
| Hot Dog (beef or pork) | Meat and Poultry | Protein | 1-2 link (56g) | Poor |
| Hot Dog (chicken or turkey) | Meat and Poultry | Protein | 1-2 link (56g) | Poor |
| Hummus | Raw Vegetables | Carbohydrate | ¼ cup | Best |
| Ice Cream, premium | Others | Carbohydrate | 3 Tbsp. | Poor |
| Ice Cream, regular | Others | Carbohydrate | ¼ cup | Poor |
| Jalapeño Peppers, sliced | Raw Vegetables | Carbohydrate | 2⅔ cup | Best |
| Kale | Cooked Vegetables | Carbohydrate | 2½ cup | Best |
| Ketchup | Others | Carbohydrate | 2 Tbsp. | Poor |
| Kidney Beans | Cooked Vegetables | Carbohydrate | ¼ cup | Best |
| Kiwi | Fruits | Carbohydrate | 1 | Best |
| Kumquat | Fruits | Carbohydrate | 5 | Poor |
| Lamb, lean | Meat and Poultry | Protein | 1¼ oz. | Fair |
| Lard | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Poor |
| Lemon Juice, fresh squeezed | Fruit Juices | Fruit Juices | ½ cup | Fair |
| Leeks | Cooked Vegetables | Carbohydrate | 1¼ cup | Best |
| Lemon | Fruits | Carbohydrate | 2 | Best |
| Lemonade | Fruit Juices | Carbohydrate | ¼ cup | Poor |
| Lentils | Cooked Vegetables | Carbohydrate | ⅓ cup | Best |
| Lettuce, iceburg (6″ diameter) | Raw Vegetables | Carbohydrate | 1 head | Best |
| Lettuce (Romaine, chopped) | Raw Vegetables | Carbohydrate | 14 cup | Best |
| Lima Beans | Cooked Vegetables | Carbohydrate | ¼ cup | Fair |
| Lime | Fruits | Carbohydrate | 1½ (115g) | Best |
| Lime Juice, fresh squeezed | Fruit Juices | Fruit Juices | ½ cup | Poor |
| Lobster | Fish and Seafood | Protein | 1½ oz. | Best |
| Macadamia Nut | Oils, Nuts, and Spreads | Fat | 1 | Best |
| Mackerel | Fish and Seafood | Protein | 1½ oz. | Best |
| Mango, sliced | Fruits | Carbohydrate | ⅓ cup | Poor |
| Mayonnaise, light | Oils, Nuts, and Spreads | Fat | 1 tsp. | Fair |
| Mayonnaise, regular | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Fair |
| Melba Toast (3¾” x 1¾” x ⅛”) | Grains, Cereals & Breads | Carbohydrate | 2½ | Poor |
| Milk, 1% low-fat | Protein/Carbohydrate Sources | Protein | 1 cup | Best |
| Millet, dry | Grains, Cereals & Breads | Carbohydrate | 1 Tbsp. | Poor |
| Molasses, light | Others | Carbohydrate | 1½ tsp. (12g) | Poor |
| Mozzarella Cheese, part skim | Protein-Rich Dairy | Protein | 1 oz. | Fair |
| Muffin, blueberry (mini) | Grains, Cereals & Breads | Carbohydrate | ½ (17g) | Poor |
| Mushrooms (boiled) | Cooked Vegetables | Carbohydrate | 2 cup | Best |
| Mushrooms, chopped | Raw Vegetables | Carbohydrate | 4 cup | Best |
| Nectarine (medium) | Fruits | Carbohydrate | ½ | Best |
| Noodles, egg (cooked) | Grains, Cereals & Breads | Carbohydrate | ¼ cup | Poor |
| Oatmeal | Grains | Carbohydrate | ⅓ cup | Best |
| Oatmeal, dry | Grains | Carbohydrate | ½ oz. | Best |
| Okra, sliced | Cooked Vegetables | Carbohydrate | 2¾ cup | Best |
| Olive Oil | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Best |
| Olive Oil & Vinegar Dressing | Oils, Nuts, and Spreads | Fat | ⅓ tsp oil + vinegar | Best |
| Olives, large (slivered) | Oils, Nuts, and Spreads | Fat | 2 (11g) | Best |
| Onions, chopped (boiled) | Cooked Vegetables | Carbohydrate | ½ cup | Best |
| Onions, choppped | Raw Vegetables | Carbohydrate | ¾ cup | Best |
| Orange, small | Fruits | Carbohydrate | 1 (96g) | Best |
| Orange Juice | Fruit Juices | Carbohydrate | ⅓ cup | Poor |
| Orange, Mandarin (canned in water) | Fruits | Carbohydrate | ⅓ cup | Best |
| Pancake (5 inch) | Grains, Cereals & Breads | Carbohydrate | ½ (25g) | Poor |
| Papaya, cubed | Fruits | Carbohydrate | ⅔ cup (96g) | Poor |
| Parsnips | Cooked Vegetables | Carbohydrate | ⅓ cup (67g) | Fair |
| Pasta, cooked elbows | Grains, Cereals & Breads | Carbohydrate | ¼ cup | Poor |
| Peach | Fruits | Carbohydrate | 1 (112g) | Best |
| Peaches (canned in water) | Fruits | Carbohydrate | ¾ cup | Best |
| Peanut Butter, natural | Oils, Nuts, and Spreads | Fat | ½ tsp. | Best |
| Peanut Oil | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Best |
| Peanuts | Oils, Nuts, and Spreads | Fat | 6 (3g) | Best |
| Pear | Fruits | Carbohydrate | ½ (74g) | Best |
| Peas | Cooked Vegetables | Carbohydrate | ¾ cup | Fair |
| Pepperoni | Meat and Poultry | Protein | 1¼ oz. | Poor |
| Pineapple Juice | Fruit Juices | Carbohydrate | 3 oz. | Poor |
| Pineapple, diced | Fruits | Carbohydrate | ½ cup (75g) | Poor |
| Pinto Beans | Cooked Vegetables | Carbohydrate | ¼ cup (51g) | Fair |
| Pita Bread | Grains, Cereals & Breads | Carbohydrate | Poor | |
| Pita Bread, mini | Grains, Cereals & Breads | Carbohydrate | Poor | |
| Plum | Fruits | Carbohydrate | 1 | Best |
| Plum Sauce | Others | Carbohydrate | 2 tsp. | Poor |
| Popcorn, air popped | Grains, Cereals & Breads | Carbohydrate | 1½ cup | Poor |
| Pork Chop | Meat and Poultry | Protein | 1¼ oz. | Fair |
| Pork, lean | Meat and Poultry | Protein | 1¼ oz. | Fair |
| Potato Chips | Others | Carbohydrate | ½ oz. | Poor |
| Potato, baked | Cooked Vegetables | Carbohydrate | ⅓ cup (45g) | Fair |
| Potato, boiled | Cooked Vegetables | Carbohydrate | ⅓ cup | Fair |
| Potato, mashed | Cooked Vegetables | Carbohydrate | ¼ cup | Fair |
| Pretzels | Others | Carbohydrate | ½ oz. | Poor |
| Prunes, dried | Fruits | Carbohydrate | 2 (16g) | Poor |
| Radishes, sliced | Raw Vegetables | Carbohydrate | 4 cup | Best |
| Raisins | Fruits | Carbohydrate | 1 Tbsp. | Poor |
| Raspberries | Fruits | Carbohydrate | 1⅓ cup | Best |
| Relish, pickle | Others | Carbohydrate | 5 tsp. | Poor |
| Rice Cake | Grains, Cereals & Breads | Carbohydrate | 1 (14g) | Poor |
| Rice, brown (cooked) | Grains, Cereals & Breads | Carbohydrate | ⅕ cup | Poor |
| Rice, white (cooked) | Grains, Cereals & Breads | Carbohydrate | ⅕ cup | Poor |
| Ricotta Cheese, skim | Protein-Rich Dairy | Protein | 2 oz. | Fair |
| Roll, bulkie | Grains, Cereals & Breads | Carbohydrate | ¼ | Poor |
| Roll, dinner (small) | Grains, Cereals & Breads | Carbohydrate | ½ | Poor |
| Roll, hamburger | Grains, Cereals & Breads | Carbohydrate | ½ | Poor |
| Salami | Meat and Poultry | Protein | 1 oz. | Poor |
| Salmon (note: rich in EPA) | Fish and Seafood | Protein | 1½ oz. | Best |
| Salsa | Raw Vegetables | Carbohydrate | 1 cup | Best |
| Sardines (note: rich in EPA) | Fish and Seafood | Protein | 1½ oz. | Best |
| Sauerkraut (canned) | Cooked Vegetables | Carbohydrate | unlimited | Best |
| Sausage, pork | Meat and Poultry | Protein | 2 links (56g) | Poor |
| Sausage, pork | Meat and Poultry | Protein | 2 patties (56g) | Poor |
| Scallops | Fish and Seafood | Protein | 1½ oz. | Best |
| Sesame oil | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Fair |
| Shrimp | Fish and Seafood | Protein | 1 oz. | Best |
| Snapper | Fish and Seafood | Protein | 1 oz. | Best |
| Snow Peas | Raw Vegetables | Carbohydrate | 1¼ cup | Best |
| Sour Cream | Oils, Nuts, and Spreads | Fat | ½ tsp. | Poor |
| Sour Cream, light | Oils, Nuts, and Spreads | Fat | 1 Tbsp. | Poor |
| Soy Burgers | Mixed Protein Sources | Protein | ½ patty (60g) | Fair |
| Soy Flour, defatted | Mixed Protein Sources | Protein | 2 Tbsp. (14g) | Fair |
| Soy Milk | Mixed Protein Sources | Protein | 5-8 oz. | Fair |
| Soy Protein Powder | Mixed Protein Sources | Protein | ⅓ oz. (9g) | Fair |
| Soybean Canadian Bacon | Mixed Protein Sources | Protein | 1½ slices (28g) | Fair |
| Soybean Frozen Sausage Patty | Mixed Protein Sources | Protein | 1 patty (38g) | Fair |
| Soy Crumbles | Mixed Protein Sources | Protein | ⅓ cup | Fair |
| Yogurt, Greek plain no-fat | Mixed Protein Sources | Protein | ¼ cup (69g) | Best |
| Soybean Oil | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Fair |
| Soybeans, green, boiled (Edamame) | Mixed Protein Sources | Protein | ⅓ cup | Fair |
| Spaghetti Squash | Cooked Vegetables | Carbohydrate | 1 cup | Best |
| Spinach, chopped | Cooked Vegetables | Carbohydrate | 4½ cup | Best |
| Spinach, chopped | Raw Vegetables | Carbohydrate | 20 cups | Best |
| Strawberries, sliced | Fruits | Carbohydrate | 1 cup | Best |
| Sugar, brown | Others | Carbohydrate | 1 Tbsp. | Poor |
| Sugar, confectionary | Others | Carbohydrate | 1 Tbsp. | Poor |
| Sugar, granulated | Others | Carbohydrate | 2 tsp. | Poor |
| Sweet Potato, baked | Cooked Vegetables | Carbohydrate | ¼ cup | Fair |
| Sweet Potato, mashed | Cooked Vegetables | Carbohydrate | 2½ Tbsp. (36g) | Fair |
| Swiss Chard, chopped | Cooked Vegetables | Carbohydrate | 2½ cup | Best |
| Swordfish | Fish and Seafood | Protein | 1¼ oz. | Best |
| Syrup, maple | Others | Carbohydrate | 2 tsp. | Poor |
| Syrup, pancake | Others | Carbohydrate | 2 tsp. | Poor |
| Taco Shell | Grains, Cereals & Breads | Carbohydrate | 1 | Poor |
| Tahini | Oils, Nuts, and Spreads | Fat | ½ Tbsp. | Best |
| Tangerine | Fruits | Carbohydrate | 1 | Best |
| Tempeh | Protein/Carbohydrate Sources | Protein | 1¼ oz. | Fair |
| Teriyaki Sauce | Others | Carbohydrate | 1¾ Tbsp. | Poor |
| Tofu, firm | Mixed Protein Sources | Protein | 2½ oz. | Fair |
| Tofu, silken | Mixed Protein Sources | Protein | 5½ oz. | Fair |
| Tofu, soft | Mixed Protein Sources | Protein | 3 oz. | Fair |
| Tomato | Raw Vegetables | Carbohydrate | 2 (333g) | Best |
| Tomato Juice | Fruit Juices | Carbohydrate | 1 cup | Poor |
| Tomato, cherry | Raw Vegetables | Carbohydrate | 2¼ cup | Best |
| Tomato, chopped | Raw Vegetables | Carbohydrate | 1¾ cup | Best |
| Tortilla Chips | Others | Carbohydrate | ½ oz. | Poor |
| Tortilla, corn (six-inch) | Grains, Cereals & Breads | Carbohydrate | 1 | Poor |
| Tortilla, flour (eight inch) | Grains, Cereals & Breads | Carbohydrate | ½ | Poor |
| Trout | Fish and Seafood | Protein | 1 oz. | Best |
| Tuna (steak) | Fish and Seafood | Protein | 1 oz. | Best |
| Tuna, white canned in water | Fish and Seafood | Protein | 1 oz. | Best |
| Turkey Bacon | Meat and Poultry | Protein | 1½ oz,. 3 strips | Best |
| Turkey Breast, deli-style | Meat and Poultry | Protein | 1¼ oz. | Best |
| Turkey Breast, skinless | Meat and Poultry | Protein | 1 oz. | Best |
| Turkey Breast, ground | Meat and Poultry | Protein | 1¼ oz. | Best |
| Turkey, skinless, dark meat | Meat and Poultry | Protein | 1 oz. | Fair |
| Turnip Greens, chopped | Cooked Vegetables | Carbohydrate | 7 cup | Best |
| Turnip, mashed | Cooked Vegetables | Carbohydrate | 1¼ cup | Best |
| V-8 | Fruit Juices | Carbohydrate | 1 cup | Poor |
| Veal, loin, lean | Meat and Poultry | Protein | 1 oz. | Fair |
| Vegetable Shortening | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Poor |
| Waffle | Grains, Cereals & Breads | Carbohydrate | ½ (25g) | Poor |
| Walnuts, shelled and chopped | Oils, Nuts, and Spreads | Fat | 1 tsp. | Fair |
| Water Chestnuts | Raw Vegetables | Carbohydrate | ⅓ cup | Best |
| Watercress | Raw Vegetables | Carbohydrate | 33 cup | Best |
| Watermelon, cubed | Fruits | Carbohydrate | ¾ cup (122g) | Poor |
| Whole Egg, large | Eggs | Protein | 1 | Fair |
| Wine | Alcohol | Carbohydrate | 3 oz. | Poor |
| Yellow Squash, sliced | Cooked Vegetables | Carbohydrate | 1¾ cup | Best |
| Yogurt, plain low-fat | Mixed Protein Sources | Protein | ½ cup (133g) | Best |
| Zucchini, sliced | Cooked Vegetables | Carbohydrate | 2¾ cup | Best |
| Zone PastaRx Orzo | Grains, Cereals & Breads | Protein | ¼ cup | Best |
| Zone PastaRx Fusilli | Grains, Cereals & Breads | Protein | ½ cup | Best |
| Zone Extra Virgin Olive Oil | Oils, Nuts, and Spreads | Fat | ⅓ tsp. | Best |
| Zone Protein Powder | Protein-Rich Dairy | Protein | 1 scoop | Best |
8 basic rules CTA
Food journal CTA
Body Fat Calc CTA
Shopping Guide CTA
Fish Oil CTA
