Hi All! My morning breakfast typically consists of 1 cup non-fat plain yogurt, 1 block of fruit with it and 1 block of protein (for a 3 block meal). I have been eating 9 almonds with it for my 3 fat blocks. However, I just realized yesterday that if my yogurt is non-fat, then I'm not putting enough fat into the meal! My question is - should I be adding 1 or 2 more blocks of fat to the meal? Thanks!

How much Fat is in your Protein?
YES, since yogurt is non-fat and you need 3 grams of fat total for each 7 grams, 1 block of Protein.
3 Almonds are 1.5 grams fat. 6 Almonds are 3 grams of Fat.

Jen, I have the same question as John, we can't answer your question without knowing what your other protein is, and whether or not it is a fat free protein.

For your 1 cup of plain nonfat yogurt, you would count that as 2 blocks of protein and 2 blocks of carb.  You need to add fat, so you would add 6 almonds for your fat blocks--but since your protein is fat free, you would double this and add 6 more. 

If your other protein is fat free, then that is another 6 almonds-3 for your fat block and 3 more for the "missing fat".  If your protein is NOT fat free, you would just eat 3 almonds.

So, for your entire breakfast, you would eat a minimum of 15 almonds, and if your other protein is fat free, then the total amount would be 18 almonds. 

My 3rd block of protein is never fat free. I usually have cheese, turkey bacon, soy sausage links or a soy sausage breakfast patty. It's never consistent, I usually eat whatever is in the fridge that sounds good at the moment! You guys answered my question though, thank you! I wasn't sure if the extra fat I was adding into a meal should be one block total or one block for every block of protein that lacks it.

What if I eat an unfavorable protein, such as extra sharp cheddar cheese, as my 3rd protein block - would I still add 2 blocks of fat or just one?

As always, thanks for the help!

Count all fat whether favorable or unfavorable such as in cheese, sausage, etc. and add additional favorable fat as needed.

Jen, if you are using a protein like cheese, I would take into account the fact that there is more fat, so depending on the amount, I would add supplemental fat as needed.  If you are using an extra-sharp cheddar cheese, I believe that there is probably enough fat in one ounce that you would not need to double any of the fat blocks.

Since one of the cornerstones of the Zone is to do what you can to decrease silent inflammation.  Choosing best sources of protein will help you to gain better control of silent inflammation, and will help to avoid having to do mathematical calculations in order to get the fat right.