The block is an educational tool useful for correctly combining foods, both in terms of quality and quantity. It is made up of three different parts: carbohydrates, protein and fat. Each of these parts represents 1 mini-block.
1 block is made up of 3 mini-blocks:
First you must know how much food corresponds to 1 mini-block. This information can be found on the food tables showing a list of foods divided into carbohydrates, proteins and fats.
A food can be chosen for each macronutrient and used in the quantity corresponding to 1 mini-block, as indicated in the table. This is how you get a 1-block snack.
1 block = 1 mini-block of carbohydrates + 1 mini-block of protein + 1mini-block of fat
A meal is composed of several blocks, from a minimum of 3 blocks for a woman and a maximum of 5 for a man, and up to 6 blocks for athletes.
For example, a 3-block meal is composed of:
For the composition of 1 block, you can use the food tables which attribute a relative amount to each mini-block. There's only one exception for the amount of fat, if you use olive oil.
The food tables, which indicate the quantity of food for each miniblock, can be used to make up a block.
Mini-blocks of fat. In the case of extra virgin olive oil, a little more than indicated can be used as it is not necessary to strictly adhere to tables. The following amounts give an indication of quantities for each mini-block of fat:
The optimal number of blocks per day depends on your body type and the kind of exercise and work you do. “Body type” here means “lean mass”, which means that the amount of fat in your body must be deducted from your total body weight. Here is a summary indication of the daily blocks needed and their composition for an average man or woman:
11 blocks, for an inactive woman: 2 blocks for breakfast, 3 for lunch and 4 for dinner, plus two snacks of 1 block each;
12 blocks, for a moderately active woman: 2 blocks for breakfast, 4 for lunch and 4 for dinner, plus two snacks of 1 block each;
13 blocks, for an inactive man; 3 blocks for breakfast, 4 for lunch and 4 for dinner, plus two snacks of 1 block each;
16 blocks, for an active man; 3 blocks for breakfast, 5 for lunch and 4 for dinner, 1 morning snack of 1 block, 1 afternoon snack of 2 blocks and 1 evening snack of 1 block;