Folks, This post is a table of my selected Zone preferred foods with gram weights to make it easy for all of us who use food scales to measure out portions. I have put many hours into creating it for our benefit. I will edit the Guide based on inputs to make it as useful as possible for everyone. If you comment on this guide please do not use the 'QUOTE' button on the guide (quote the next post instead), because it is large and will make this thread hard to read through. The Guide is in HTML for this forum. If you would like a nicely formatted copy of the Guide in PDF format that can be printed on a single page (double sided), then send me an email request at: see3d@writeme.com and I will email you one. If the Dr. Sears site or some other site would like to host this PDF file, then I will make a pointer to it instead. Ok then, here it is: Dennis' Food 'Brick' Guide (Zone Preferred Food Weights) This guide contains my selected Zone friendly foods. Data is taken from the USDA Food Database and nutrition labels from my kitchen. There is also a lot of variability from brand to brand, but this should be a reasonable guide. This chart may contain unintentional errors. Check your food labels. All weights are for edible parts of food only. Most women select 3 and most men select 4 food blocks per each of 3 meals per day. All choose 1 food block for mid-afternoon and pre-bedtime snacks. Each food block consists of 3 food bricks: 1 protein, 1 fat, and 1 carbohydrate brick. Protein Brick (7g) Many lean protein bricks contain a partial fat brick (as noted), so fat bricks are reduced to compensate. (READ LABELS for actual Protein & Fat g) 1 Protein Brick g = Serving Size g * 7 / Protein g

Beef (range fed)	Unprepared	Cooked
Steak, lean, fresh (1/2F)	38g	28g
Ground beef, 5-10% fat, (1/2F)	34g	24g
Poultry (low fat)	Unprepared	Cooked
Chic/Turk breast, skinless (0F)	30g	24g
Chic/Turk breast, deli (0F)	46g
Turkey, ground (1F)	40g	26g
Fish	Unprepared	Cooked
Catfish, farmed, fresh (1F)	44g	36g
Cod, fresh (0F)	40g	30g
Haddock, fresh (0F)	38g	30g
Halibut, fresh (0F) (not Greenland)	34g	26g
Mackerel, Atlantic (1/2F)	38g	30g
Salmon, wild, fresh (high EPA), (1.5F)	36g	28g
Salmon, canned (high EPA), (1.5F)	32g
Sardine, canned (high EPA), (1F)	28g
Snapper, fresh (0F)	34g	28g
Trout, rainbow, fresh (1/2F)	34g	30g
Shellfish	Unprepared	Cooked
Calamari, Squid (0F)	46g	40g
Clam (0F)	56g	28g
Crab, Lobster (0F)	38g	36g
Scallop (0F)	42g	30g
Shrimp (0F)	34g	34g
Egg & Cheese	Volume	Weight
Egg whites (2 eggs)	1/4 c	64g
Egg substitute (99% egg white)	1/4 c	64g
Cheese, no fat (0F)		28g
Cheese, low fat (1-1.5F)		28g
Cheese, mozzarella, skim (1.5F)		28g
Cheese, ricotta, skim (1.5F)		60g
Almond cheese, Lisanatti (1/3F)		28g
Cottage cheese, dry, no fat	1/3 c	40g
Cottage cheese, creamed (1F)	1/3 c	56g
Dairy (may contain Carbs)	Volume	Weight
(See Labels for Fat & Carb g)
Cottage cheese, 2%,(1/3C,1/2F)	1/3 c	72g
Milk, 1%, Organic (1P,1C,1F)	3/4 c	168g
Yogurt, plain, non-fat (1C)	2/3 c	160g
Tofu soft (P,C,F on label)		110g
Vegetable Protein Products	Volume	Weight
Soy Protein powder (on label)	2/3Tbs	9g
Rice Protein powder (NutriBiotic)	1Tbs	11g
Soy burgers (PCF on label)	1/2 patty
Soy hotdogs (PCF on label)	1 link
Soy sausage (PCF on label)	2 links
Soy sausage (PCF on label)	1 patty
Tofu, firm/extra firm (2/3F)		80g
Soy crumbles (2/3F)	2/3 c	50g

Fat Brick (3g) (Reduce brick size if protein selection has some fat) Fat Bricks are not the same as Dr. Sears Fat Blocks. 50% Saturated fats (SF) is ok for no-fat protein eaters. 50% Oleic (mono-unsaturated) fats is ok for all. Reduce Polyunsaturated fats (except Omega 3). Avoid Hydrogenated vegetable oils. Make oils virgin organic with minimum processing. 1 Fat Brick g = Serving Size g * 3 / Total Fat g

Pure Oils (Organic)	Volume	Weight
Almond, Olive, Macadamia	2/3 tsp, 3ml	3g
Coconut, Palm (good SF)	2/3 tsp, 3ml	3g
Cultured Butter (SF)	2/3 tsp, 3ml	3g
Tree Nuts	Volume	Weight
Almond butter	1 tsp	5g
Almonds (whole)	6	6g
Almonds (slivered)	2 tsp	6g
Cashews	4	6g
Coconut, fresh (good SF)		9g
Macadamia nut	2	4g
Pecan halves, (Jr. Mammoth)	4	4g
Pistachios whole	15	7g
Fruits	Volume	Weight
Avocado, Calif Hass (bumpy)	1 Tbs	20g
Avocado, Florida (smooth)	1-1/2 Tbs	30g
Olives, ripe (small-extra large)	6	28g
Olives, ripe (jumbo-colossal)	6	44g
Legumes	Volume	Weight
Peanut butter, natural	1-1/3 tsp	6g
Peanuts, spanish	12	6g

Carb Brick (9g) When using canned or frozen food, check the label for Serving Size, Dietary Fiber, and Total Carbs in grams (use Drained Serving Size weights if packed in liquid). To find the gram weight of each Carb Brick, multiply the Serving Size by 9, then divide by the Net Carbs (subtract Dietary Fiber from Total Carbs to get Net Carbs). Adjust this chart to match your brand. 1 Carb Brick g = Serving Size g * 9 / (Total Carbs g - Dietary Fiber g) Protein content for Carb bricks is ignored due to limited bio-availability. Low density carbs are used for bulk --more than one brick could be too much volume to eat at one meal.

Mushrooms	Raw	Boiled
Mushrooms, fresh	440g	290g
Mushrooms, can	334g
Mushrooms, portabella, fresh	252g
Mushrooms, shiitake, dried	14g	74g
Bulbs/Roots	Raw	Boiled
Carrot, fresh	132g
Carrot, frozen	196g
Onions, fresh	104g	104g
Onions, frozen	180g	188g
Radishes, fresh	500g
Turnip, fresh	194g	294g
Stalks	Raw	Boiled
Artichoke Hearts, can	240g
Asparagus, fresh	504g	426g
Asparagus, frozen	410g	___g
Asparagus, can	1045g
Bamboo shoots	300g	976g
Broccoli, fresh	224g	232g
Broccoli, frozen	384g	384g
Cauliflower, fresh	320g	638g
Cauliflower, frozen	378g	856g
Celery, fresh	656g	373g
Leeks, fresh	73g	136g
Leaves	Raw	Boiled
Bok-choy, Pak-Choi, fresh	762g	1150g
Brussels sprouts, fresh	175g	200g
Brussels sprouts, frozen	222g	214g
Cabbage, red	170g	208g
Cabbage, savoy	300g	390g
Cabbage, sauerkraut, can	500g
Collard greens, fresh	430g	426g
Collard greens, frozen	316g	209g
Escarole/Endive, fresh	3600g
Kale, fresh	112g	248g
Kale, frozen	310g	280g
Lettuce, iceberg, fresh	508g
Lettuce, romaine/cos, fresh	756g
Lettuce, red/green leaf, fresh	620g
Spinach, fresh	630g	666g
Spinach, frozen	730g	616g
Spinach, can	900g
Swiss chard	420g	444g
Turnip greens, fresh ???	300g	500g
Turnip greens, frozen ???	770g	570g
Sprouted beans/seeds	Raw
Sprouts, Alfalfa seed, fresh	702g
Sprouts, Kidney seed, fresh	166g
Sprouts, Mung seed, fresh	230g
Sprouts, Navy seed, fresh	114g
Sprouts, Radish seed, fresh	250g
Sprouts, Soy seed, fresh	106g
Legume, mature beans	Raw	Boiled
Black beans, dried	20g	60g
Chickpeas, Garbanzo, dry	21g	46g
Chickpeas, Garbanzo, can	50g
Hummus, homemade	56g
Hummus, commercial	110g
Kidney beans, dry	26g	55g
Kidney beans, can	98g
Lentils, dry	34g	74g
Legume, bean pods	Raw	Boiled
Green beans, fresh	240g	192g
Green beans, frozen	188g	260g
Green beans, can	346g
Pea Pods, fresh	182g	212g
Pea Pods, frozen	220g	152g
Grain, mature seeds	Dry	Boiled
Barley, whole	16g	37g
(volume measure)	1/2 Tbs	___g
Oatmeal, steel cut, (slow cook)	16g	100g
(volume measure)	1/2 Tbs	1/3 c
Squash Fruit	Raw	Boiled
Cucumber, sliced	4 c
Spaghetti squash, fresh	130g	178g
Yellow squash, fresh	400g	310g
Yellow squash, frozen	250g	216g
Zucchini, fresh	400g	356g
Zucchini, frozen	392g	398g
Nightshade Fruit	Raw	Boiled
Eggplant, fresh	390g	144g
Okra, fresh	236g	439g
Okra, frozen	204g	406g
Peppers, Green, fresh	306g	164g
Peppers, Red, fresh	222g	164g
Tomato, Red, fresh	254g	272g
Tomato, whole, can	300g
Tomato, sauce, can	154g
Tomato, paste, can	62g
Salsa (check label)	170g
Apple Family Fruit	Volume	Weight
Apple, small, fresh	1/2	80g
Applesauce, unsweetened	1/3 c	90g
Pear, small, fresh	1/2	74g
Plum Family Fruit	Volume	Weight
Apricots, fresh	3	100g
Apricots, can (water)		204g
Cherries, red, sour, fresh	8	84g
Cherries, red, sweet, fresh	8	64g
Nectarine, fresh	1/2	102g
Peach, small, fresh	1	112g
Peach, frozen		150g
Peach, can in water		___g
Plum, fresh	1	90g
Citrus Fruit	Volume	Weight
Grapefruit, fresh	1/2	120g
Orange, fresh	1/2	100g
Lemon, fresh	1	138g
Lime, fresh	1	116g
Kiwi, fresh	1	78g
Tangerine, Mandarin, fresh	1	78g
Mandarin orange, can in water	1/3 c	110g
Berries	Volume	Weight
Blackberries, fresh	3/4 c	209g
Blackberries, frozen		84g
Blueberries, fresh	1/2 c	74g
Blueberries, frozen		96g
Boysenberries, frozen	1/2 c	130g
Raspberries, fresh	1 c	166g
Raspberries, frozen		60g
Strawberries, fresh	1 c	158g
Strawberries, frozen	1 c	128g
Other Fruits	Volume	Weight
Fruit cocktail, can in water	1/2 c	120g
Grapes, red/green, fresh	1/2 c	52g

Quote this message to comment on the Food Brick Guide. You can copy/paste the text in question from the Guide Post. Thanks.

[quote:2d7d73557b="gofish"]Quote this message to comment on the Food Brick Guide. You can copy/past the text in question from the Guide Post. Thanks.[/quote:2d7d73557b] I guess you worked around the table formatting thing, hey? Why call them "Bricks" - isn't this a dupe of Dr. Sears list, but with weight in grams added?

[quote:1b319192e3="jaydpiii"]Why call them "Bricks" - isn't this a dupe of Dr. Sears list, but with weight in grams added?[/quote:1b319192e3] The list is close, but not quite the same. I added and deleted a few items based on the latest research. I called them Bricks so that they would not be confused with Blocks. They are not quite the same. Blocks assume that you will get 1/2 of your fat from the protein, so the fat in a fat block is only half the fat requirement (unless you are reading the Soy Zone, then a fat block is the full value). This subtle inconsistency has tripped up a lot of people (including me). Blocks are also mostly based on volume measurements. I only used volume measurements where the weights are so small that a kitchen gram scale would not be able to accurately measure out the proper quantity. [b:1b319192e3]I should emphasize that this guide is meant for Zoners who use an electronic kitchen scale to weigh their food.[/b:1b319192e3] The Brick and weight method is really a cross between the Block method and the Gram Counting methods. It is taking Gram Counting and blocking it like the Block method, but with the greater accuracy of Gram Counting. It is also more convenient to weigh a head of lettuce, than measuring out a bunch of "Cups" of Lettuce. The other advantage, is for international Zoners who do not use US weights and measures. The Brick method of figuring food Blocks was presented in my other thread "Zone in a Nutshell" HOWEVER, One could certainly use this chart as a handy cross reference for the equivalent gram weights for Dr. Sears Blocks. Just take his chart, and pencil in the weights wherever desired. I have already done the lookups on the National Food Database for everyone. I also hope that by showing the formula used to calculate the serving size for a Brick from the nutrition label, it will be easier for new Zoners to figure out how much to use of their brand of food. It also helps to have the generic values to compare the answer to in order to see if the answer is reasonable, and therefore likely to be right.

[quote:601f8c0dae="gofish"]Quote this message to comment on the Food Brick Guide. You can copy/past the text in question from the Guide Post. Thanks.[/quote:601f8c0dae] I use weight method, but usually in US ounces. Which is fine for meat protein sources, but as you say DR. Sears list uses volume for a lot of items, so ... Maybe you could add oz (weight, not volume) as a third column. OR go to my website, use the email link, and send me the source file, (Excel spreadsheet?) and I will create the computations and provide the info, and then convert to PDF for my own uses.

[quote:8bdc344c0f="jaydpiii"]I use weight method, but usually in US ounces. Which is fine for meat protein sources, but as you say DR. Sears list uses volume for a lot of items, so ... Maybe you could add oz (weight, not volume) as a third column.[/quote:8bdc344c0f] John, what scale are you using that does not have a gram setting? A postal scale? Every kitchen scale I have seen measures in oz and grams. [quote:8bdc344c0f="jaydpiii"]OR go to my website, use the email link, and send me the source file, (Excel spreadsheet?) and I will create the computations and provide the info, and then convert to PDF for my own uses.[/quote:8bdc344c0f] I will be glad to send you a source, but it is a page layout program: MultiAd Creator Desktop. I can also give you an RTF tabbed file. I produced it on a Mac OS X system, but I can put it into Word. I will send you the PDF and you will understand what the original looks like.

[quote:cdb09f24c0="gofish"]John, what scale are you using that does not have a gram setting? A postal scale? Every kitchen scale I have seen measures in oz and grams. [/quote:cdb09f24c0] It may very well have grams as well as ounces, I never took a close look. It is a Kitchen scale, not a postal scale. [quote:cdb09f24c0="gofish"] I will be glad to send you a source, but it is a page layout program: MultiAd Creator Desktop. I can also give you an RTF tabbed file. I produced it on a Mac OS X system, but I can put it into Word. I will send you the PDF and you will understand what the original looks like.[/quote:cdb09f24c0] A tabbed RTF file is just fine. Thanks!

Well, I have had several requests for the PDF formatted version, but no one has made any comments or suggested additions or corrections to the list. I did not want this to be just a "here it is, take it or leave it" kind of post. I want to improve the list with your help. If you see things that are not included (perhaps from another country or another name for an item, or perhaps I made a typo that you caught), please add it to the discussion. If it passes muster, I will edit the list.

hello Dennis do you know is the Soy crumbles is the same to soy textiirized in that you just add hot water etc etc???. and if you know something in relation to jicama thanks :P

[quote:aa782a6646="mac"]hello Dennis do you know is the Soy crumbles is the same to soy textiirized in that you just add hot water etc etc???. and if you know something in relation to jicama thanks :P[/quote:aa782a6646] Soy crumbles are usually the same as textured soy protein. However, there are always differences in manufactured products. It is best to read the nutrition labels for each product. I looked up Jicama AKA Yambean. It is a hard round root usually eaten raw in salads, but may also be cooked like a potato. It is a favorite in California and Mexico. In the raw form 230g is one carb brick. It has more fiber than digestible carb. I don't know if it is a favorable carb, but I would guess that it is. enjoy, Dennis

[quote:3ad24e4bd3="gofish"]Quote this message to comment on the Food Brick Guide. You can copy/paste the text in question from the Guide Post. Thanks. 1 Protein Brick g = Serving Size g * 7 / Protein g [/quote:3ad24e4bd3] [color=darkblue:3ad24e4bd3]One thing here, this looks like some kind of math equation, and it does not make sense to me. Please explain. Here's how it looks to me: 1 Protein Brick in grams is equal to Serving Size (which is?) in grams times 7 divided by Protein (how much?) in grams ???? [b:3ad24e4bd3]If the Above Header/Equation was not there: [/color:3ad24e4bd3] [color=red:3ad24e4bd3]Poultry (low fat) Unprepared Cooked Chic/Turk breast, skinless (0F) 30g 24g [/b:3ad24e4bd3][/color:3ad24e4bd3] [color=darkblue:3ad24e4bd3]I would have interpreted the above as saying that 24 g of cooked turkey is one serving, which is equal to 7 g of useable protein. But with that equation as the header, i am not sure how to interpret the chart. can you please clarify? [/color:3ad24e4bd3]

[quote:ebef22f2f2="jaydpiii"][quote:ebef22f2f2="gofish"]Quote this message to comment on the Food Brick Guide. You can copy/paste the text in question from the Guide Post. Thanks. 1 Protein Brick g = Serving Size g * 7 / Protein g [/quote:ebef22f2f2] [color=darkblue:ebef22f2f2]One thing here, this looks like some kind of math equation, and it does not make sense to me. Please explain. Here's how it looks to me: 1 Protein Brick in grams is equal to Serving Size (which is?) in grams times 7 divided by Protein (how much?) in grams ???? [b:ebef22f2f2]If the Above Header/Equation was not there: [/color:ebef22f2f2] [color=red:ebef22f2f2]Poultry (low fat) Unprepared Cooked Chic/Turk breast, skinless (0F) 30g 24g [/b:ebef22f2f2][/color:ebef22f2f2] [color=darkblue:ebef22f2f2]I would have interpreted the above as saying that 24 g of cooked turkey is one serving, which is equal to 7 g of useable protein. But with that equation as the header, i am not sure how to interpret the chart. can you please clarify? [/color:ebef22f2f2][/quote:ebef22f2f2] John, The equation is how you calculate the number of grams of food from a nutrition label to get 7 grams of protein. The table is as you expected: number of grams of food to get 7g of protein. Dennis

[quote:726be93a5b="jaydpiii"]Here's how it looks to me: 1 Protein Brick in grams is equal to Serving Size (which is?) in grams times 7 divided by Protein (how much?) in grams ???? [/quote:726be93a5b] [size=13:726be93a5b] The equation could be rewritten as: [color=red:726be93a5b]<Serving-Size> g / 1 brick-protein = <Serving-Size> g / <Protein> g * 7 Protein-g / 1 brick-protein where <...> denotes a variable In English this means: The gram weight for a Serving-Size per protein brick is equal to the given Serving-Size divided by the given protein size (for this serving) multiplied by 7 Protein grams per protein brick. [/color:726be93a5b] Then you can prove that it is obviously correct using unit analysis.[/size:726be93a5b]

Carla, The HTML formatting on my top post of this thread is not working any more. When I edit it and preview, it is fine, but when I submit, it loses all the formatting for HTML. I also noted that I can not turn off the BBCode for this post any more. Perhaps this is the problem. Could you please fiddle the settings to make it right again. Thanks

[quote:ebbf0b710b="gofish"]Carla, The HTML formatting on my top post of this thread is not working any more. When I edit it and preview, it is fine, but when I submit, it loses all the formatting for HTML. I also noted that I can not turn off the BBCode for this post any more. Perhaps this is the problem. Could you please fiddle the settings to make it right again. Thanks[/quote:ebbf0b710b] Hello, The HTML is enabled on the admin side. However, I tested the HTML feature and you are correct. When I previewed a post written in HTML it worked, but when I submitted it did not work. I will have to research this further and get back to you. CN

[quote:e980714152="carla"] I tested the HTML feature and you are correct. When I previewed a post written in HTML it worked, but when I submitted it did not work. I will have to research this further and get back to you. CN[/quote:e980714152] Carla, Thanks. I just noticed that the HTML formatting is working again.

[quote:e774fb17b2="gofish"][quote:e774fb17b2="carla"] I tested the HTML feature and you are correct. When I previewed a post written in HTML it worked, but when I submitted it did not work. I will have to research this further and get back to you. CN[/quote:e774fb17b2] Carla, Thanks. I just noticed that the HTML formatting is working again.[/quote:e774fb17b2] You're welcome Dennis. CN

[quote:30b0074c59="carla"][quote:30b0074c59="gofish"][quote:30b0074c59="carla"] I tested the HTML feature and you are correct. When I previewed a post written in HTML it worked, but when I submitted it did not work. I will have to research this further and get back to you. CN[/quote:30b0074c59] Carla, Thanks. I just noticed that the HTML formatting is working again.[/quote:30b0074c59] You're welcome Dennis. CN[/quote:30b0074c59] Carla, The HTML formatting has stopped working again. :( Could you please fix it again. :)

[quote:e054f229cd="gofish"][quote:e054f229cd="carla"][quote:e054f229cd="gofish"][quote:e054f229cd="carla"] I tested the HTML feature and you are correct. When I previewed a post written in HTML it worked, but when I submitted it did not work. I will have to research this further and get back to you. CN[/quote:e054f229cd] Carla, Thanks. I just noticed that the HTML formatting is working again.[/quote:e054f229cd] You're welcome Dennis. CN[/quote:e054f229cd] Carla, The HTML formatting has stopped working again. :( Could you please fix it again. :)[/quote:e054f229cd] Hello Carla, Are you working on this???

[quote]Posted By gofish on 12/11/2004 5:53 PM

Quote this message to comment on the Food Brick Guide. You can copy/paste the text in question from the Guide Post. Thanks.[/quote]

I am pleased to see that the HTML formatting on the new forum is working. The tables are readable again! :D

HI Dennis - I am confused! I want to include hummus in my food plan but I am not used to grams. As in tuna or beans or whatever, I weigh them by oz. So I might have 2oz tuna and 1oz mozz. cheese in a salad. If I want to add hummus as a carb, how do I measure it and how much is a block?

<img src='desktopmodules/ntforums/images/emoticons/confused.gif' height='20' width='20' border='0' title='Confused' align='absmiddle'>

Hi Mary!

1/4 cup hummus is 1C block. You could count the fat in your hummus as part of your F blocks if you want, but it is not necessary to do so.