Here’s a typical day of meals on the Zone diet:
6-egg-white omelet mixed with asparagus and 2 tsp. of olive oil
2/3 cup slow-cooked oatmeal
1 cup strawberries
Grilled chicken salad with 3 oz. of chicken breast, olive oil, and vinegar dressing
¼ cup low-fat cottage cheese
½ cup pineapple
1 tsp. slivered almonds
5 oz. salmon with a tablespoon of almonds
2 cups steamed vegetables
Cup of mixed berries
1 oz. cheese
8 oz. red wine
Here’s a breakdown of the nutritional content of a typical day on the Zone diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.
|Saturated||0.09%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||1,346 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||2,353 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||2.68 mcg.||2.4 mcg.|
|Vitamin D||0.11 mcg.||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Angela Haupt | January 02, 2013
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