PROTEIN BLOCKS
(Approximately 7 grams of protein per block)
MEAT AND POULTRY
Best Choices (Low in saturated fat)
Beef (range-fed or game), 1 ounce
Chicken breast, skinless, 1 ounce
Chicken breast, deli-style, 1½ ounces
Turkey breast, skinless, 1 ounce
Turkey breast, deli-style, 1½ ounces
Turkey, ground, 1½ ounces
Turkey bacon, 3 strips
Lean Canadian bacon, 1 ounce
Ground beef (less than 10 percent fat), 1½ ounces
Fair Choices (Moderate in saturated fat)
Beef, lean cuts, 1 ounce
Beef, ground (less than 10 percent fat), 1½ ounces
Canadian bacon, lean, 1 ounce
Chicken, dark meat, skinless, 1 ounce
Corned beef, lean, 1 ounce
Duck, 1½ ounces
Ham, lean, 1 ounce
Ham, deli-style, 1½ ounces
Lamb, lean, 1 ounce
Pork, lean, 1 ounce
Pork chop, 1 ounce
Turkey bacon, 3 slices
Turkey, dark meat, skinless, 1 ounce
Veal, 1 ounce
Poor Choices (High in saturated fat, arachidonic acid, or both)
Bacon, pork, 3½ slices
Beef, fatty cuts,* 1 ounce
Beef, ground (more than 10 percent fat), 1½ ounces
Hot dog, beef or pork, 1 link
Hot dog, chicken or turkey, 1 link
Pepperoni, 1 ounce
Salami, 1 ounce
Sausage, pork, 2 links
Sausage, pork, 2 patties
Fish and Seafood
Bass, freshwater, 1 ounce
Bass, sea, 1½ ounces
Bluefish, 1½ ounces
Calamari, 1½ ounces
Catfish, 1½ ounces
Clams, 1½ ounces
Cod, 1½ ounces
Crabmeat, 1½ ounces
Haddock, 1½ ounces
Halibut, 1½ ounces
Lobster, 1½ ounces
Mackerel, 1½ ounces
Salmon, 1½ ounces
Sardine, 1 ounce
Scallops, 1½ ounces
Shrimp, 1½ ounces
Snapper, 1½ ounces
Swordfish, 1½ ounces
Trout, 1½ ounces
Tuna, steak, 1 ounce
Tuna, canned in water, 1 ounce
EGGS
Best Choices
Egg whites (large), 2
Egg substitute, ¼ cup
Fair Choice
Whole egg,* 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, 1 ounce
Ricotta cheese, skim, 2 ounces
Poor Choices
Hard cheeses, 1 ounce
PROTEIN-RICH VEGETARIAN (Always check package labels)
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
*Contains arachidonic acid
MIXED PROTEIN SOURCES
(Contain more carbohydrates, so read labels carefully)
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)
OmegaZone Nutrition bar, ½ bar
Milk, low-fat (1%), 1 cup
Soy milk, 8 ounce
Soy flour, 10 grams
Yogurt, plain, ½ cup
Tempeh, 1½ ounces
CARBOHYDRATE BLOCKS
(Approximately 9 grams of carbohydrates per block)
LOW-DENSITY CARBOHYDRATES
Cooked Vegetables
Artichoke, 4 large
Artichoke hearts, 1 cup
Asparagus, 1 cup (12 spears)
Beans, green or wax, 1½ cups
Beans, black, ¼ cup
Bok choy, 3 cups
Broccoli, 3 cups
Brussels sprouts, 1½ cups
Cabbage, 3 cups
Cauliflower, 4 cups
Chickpeas, ¼ cup
Collard greens, chopped, 2 cups
Eggplant, 1½ cups
Kale, 2 cups
Kidney beans, ¼ cup
Leeks, 1 cup
Lentils, ¼ cup
Mushrooms, boiled, 2 cups
Okra, sliced, 1 cup
Onions, chopped boiled, ½ cup
Sauerkraut, 1 cup
Spaghetti squash, 1 cup
Swiss chard, chopped, 2½ cups
Turnip, mashed, 1½ 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, 1½ cups
Cabbage, shredded, 4 cups
Cauliflower, florets, 4 cups
Celery, sliced, 2 cups
Chickpeas, ¼ cup
Cucumber (medium), 1½
Cucumber, sliced, 4 cups
Endive, chopped, 10 cups
Escarole, chopped, 10 cups
Green or red peppers, 2
Green or red pepper, chopped, 2 cups
Hummus, ¼ cup
Jalapeño peppers, 2 cups
Lettuce, iceberg (6-inch diameter), 2 heads
Lettuce, romaine, chopped, 10 cups
Mushrooms, chopped, 4 cups
Onions, chopped, 1½ cups
Radishes, sliced, 4 cups
Salsa, ½ cup
Snow peas, 1½ 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, 1½ cups
Tossed salad (3 cups shredded lettuce, 1 raw green pepper, and 1 raw tomato)
Water chestnuts, 1/3 cup
Watercress, 10 cups
Fruits (fresh, frozen, or canned light)
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)
Barley, dry, 1/8 cup
Oatmeal, slow-cooking, 1/3 cup
Oatmeal, slow-cooking, dry, ½ ounce
HIGH-DENSITY CARBOHYDRATES (Use in moderation)
Cooked Vegetables
Acorn squash, ½ cup
Beans, baked, ¼ cup
Beans, refried, ¼ cup
Beets, sliced, ½ cup
Butternut squash, ½ cup
Carrot, 1
Carrots, sliced, 1 cup
Carrots, shredded, 1 cup
Corn, ¼ cup
French fries, 5
Lima beans, ¼ cup
Parsnips, 1/3 cup
Peas, ½ cup
Pinto beans, ¼ cup
Potato, baked, ¼ cup
Potato, boiled, 1/3 cup
Potato, mashed, ¼ cup
Refried beans, ¼ cup
Sweet potato, baked, 1/3 cup
Sweet potato, mashed, ¼ cup
Fruits
Banana, 1/3
Cantaloupe, ¼ melon
Cantaloupe, cubed, ¾ cup
Cranberries, ¾ cup
Cranberry sauce, 3 teaspoon
Dates, 2 pieces
Fig, 1 piece
Guava, ½ cup
Honeydew melon, cubed, 2/3 cup
Kumquat, 3
Mango, sliced, 1/3 cup
Papaya, cubed, ¾ cup
Pineapple, diced, ½ cup
Prunes, dried, 2
Raisins, 1 tablespoon
Watermelon, cubed, ¾ cup
Fruit Juices
Apple, 1/3 cup
Apple cider, 1/3 cup
Cranberry, ¼ cup
Fruit punch, ¼ cup
Grape, ¼ cup
Grapefruit, 1/3 cup
Lemonade, unsweetened, 1/3 cup
Lime, 1/3 cup
Orange, 1/3 cup
Pineapple, ¼ cup
Tomato, 1 cup
V-8, ¾ cup
Grains, Cereals, and Breads
Bagel, small, ¼
Biscuit, ½
Bread crumbs, ½ ounce
Bread, whole grain or white, ½ slice
Breadstick, hard, 1
Breadstick, soft, ½
Buckwheat, dry, ½ ounce
Bulgur wheat, dry, ½ ounce
Cereal, dry, ½ ounce
Cornbread, 1-inch square
Cornstarch, 4 teaspoons
Couscous, dry, ½ ounce
Cracker, graham, 1½ squares
Cracker, saltine, 4
Cracker, Triscuit, 3
Croissant, plain, ¼
Crouton, ½ ounce
Doughnut, plain, 1/3
English muffin, ¼
Granola, ½ ounce
Grits, cooked, 1/3 cup
Melba toast, ½ ounce
Millet, dry, ½ ounce
Muffin, blueberry, mini, ½
Noodles, egg, cooked, ¼ cup
Pancake, four-inch, 1
Pasta, cooked, ¼ cup
Pita bread, ½ pocket
Pita bread, mini, 1/5 pocket
Popcorn, popped, 2 cups
Rice, brown, cooked, 1/5 cup
Rice, white, cooked, 1/5 cup
Rice cake, 1
Roll, bulkie, ¼
Roll, small dinner, ½
Roll, hamburger, ½
Taco shell, 1
Tortilla, six-inch corn, 1
Tortilla, eight-inch flour, ½
Waffle, ½
Alcohol
Beer, light, 6 ounces or ½ bottle
Beer, regular, 4 ounces or 1/3 bottle
Distilled spirits, 1 ounce
Wine, 4 ounces
Others
Barbecue sauce, 2 tablespoons
Cake, 1/3 slice
Candy bar, ¼
Catsup, 2 tablespoons
Cocktail sauce, 2 tablespoons
Cookie, small, 1
Honey, ½ tablespoon
Ice cream, regular, ¼ cup
Ice cream, premium, 1/6 cup
Jam or jelly, 2 tablespoons
Molasses, light, ½ teaspoon
Plum sauce, 1½ tablespoons
Potato chips, ½ ounce
Pretzels, ½ ounce
Relish, pickle, 4 teaspoons
Sugar, brown, 2 teaspoons
Sugar, granulated, 2 teaspoons
Sugar, confectionary, 1 tablespoon
Syrup, maple, 2 teaspoons
Syrup, pancake, 2 teaspoons
Teriyaki sauce, 1 tablespoon
Tortilla chips, ½ ounce
FAT BLOCKS
(There are approximately 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.)
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)
Peanuts, 6
Peanut oil, 1/3 teaspoon
Peanut butter, natural, ½ teaspoon
Tahini, ½ teaspoon
Fair Choices (Low in saturated fat)
Canola oil, 1/3 teaspoon
Mayonnaise, regular, 1/3 teaspoon
Mayonnaise, light, 1 teaspoon
Sesame oil, ½ teaspoon
Soybean oil, 1/3 teaspoon
Walnuts, shelled and chopped, ½ teaspoon
Poor Choices (Rich in saturated fat)
Bacon bits, imitation, 2 teaspoons
Butter, 1/3 teaspoon
Cream (half and half), ½ tablespoon
Cream cheese, 1 teaspoon
Cream cheese, light, 2 teaspoons
Lard, 1/3 teaspoon
Sour cream, ½ tablespoon
Sour cream, light, 1 tablespoon
Vegetable shortening, 1/3 teaspoon