Foods To Enjoy on Phase One

[luv2bike]

PROTEIN
BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Ground beef:

• Extra Lean (96/4)
• Lean (92/8)
• Sirloin (90/10)

London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin
Top Loin
Top Round
* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.

POULTRY (SKINLESS)
Cornish hen
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) can be eaten as an occasional treat (approximately once/week)
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD
All types of fish and shellfish
Water-packed tuna and other canned fish
Salmon roe
Sashimi

PORK
Boiled ham
Canadian bacon
Loin
Tenderloin

VEAL
Chop
Cutlet, leg
Top round


LAMB (Remove all visible fat)
Center Cut
Chop
Loin


LUNCHMEAT
Fat-free or low-fat only
Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham


MEAT SUBSTITUTES (SOY BASED)
Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving
Bacon - Limit to 2 slices per day
Burger
Chicken, unbreaded
Hot Dogs
Sausage Patties and Links - Limit 1 patty or 2 links per day
Seiten
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh 1/4 cup suggested serving
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)


CHEESE (FAT-FREE OR LOW-FAT)
Look for varieties that have 6 grams of fat or less/ounce
American
Cheddar
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-1/162-foods-enjoy-phase-one.html
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone
Swiss


EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.


MILK/DAIRY
(2 cups allowed daily, including low-fat or nonfat plain yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Low-fat or nonfat plain yogurt


BEANS/LEGUMES
(Start with 1/3 - 1/2 cup serving)
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Soy Beans
Split Peas
White Beans

VEGETABLE CHOICES
(May use fresh, frozen or canned without added sugar)
Artichokes
Arugula
Asparagus
Broccoli
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chicory
Collard Greens
Cucumbers
Eggplant
Endive
Fennel
Garlic
Green Beans
Hearts of palm
Jicama
Kale
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales
Okra
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=162
Onions
Parsley
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables
Snap Peas
Snow peas
Spinach
Sprouts
Squash, Spaghetti
Squash, Summer
*Yellow
*Zucchini
Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Watercress
Wax Beans
Zucchini

NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Filberts - 25
Flax Seed - 3 TBS (1 oz)
Hazelnuts - 25
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15


FATS/OILS
The following monounsaturated oils are recommended to be consumed daily:
Oil, canola
Oil, olive
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Flax
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.


SEASONINGS AND CONDIMENTS
All spices that contain no added sugar
Broth
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)

Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS (Limit to 75-100 calories per day)
Sweet treats are items that contain sugar alcohols, such as:
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
Jams and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.


SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)

BEVERAGES
Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.
Sugar-free powdered drink mixes
Vegetable Juice
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day.

[Moggy]

Thanks for the list luv2bike. I wonder why hotsauce is limited? Any idea?

[DonnaC]

Luv2bike, Thank you soooooo much for writing up this list for us.
I can't tell you how helpful this is to me :joy: I've got it printing out now
to take shopping with me tomorrow.
Hugs, Donna

[chef's wife]

Does anyone know the verdict on soy flour during phase 1?

[luv2bike]

Originally Posted by Moggy

Thanks for the list luv2bike. I wonder why hotsauce is limited? Any idea?

I really don't know, Moggy! That does seem odd since it's just hot peppers and vinegar, isn't it? I'll try to find out for you.

[luv2bike]

Originally Posted by chef's wife

Does anyone know the verdict on soy flour during phase 1?

From looking at their website, they're treating soy flour like a grain and not allowing it until phase 2.

[luv2bike]

Originally Posted by Moggy

Thanks for the list luv2bike. I wonder why hotsauce is limited? Any idea?

I'm sorry it took so long, but I finally got an answer about why hot sauce is limited.

They suggest that you should use it sparingly because it's hard for them to know what the ingredients are. They say that often there is extra fat or sodium, or even sugar. They suggest that when you find a hot sauce you like, take a look at the ingredients list. If using the hot sauce won't put you over the suggested daily amounts for these items then feel free to use and enjoy that hot sauce.

So, read the label and see what's in the hot sauce and in what amounts, then use it accordingly.

[Ruben]

Thanks for posting that list. I, too, will print it and use it for shopping.

[Moggy]

Well I'm in luck, my hotsauce has vinegar and hot peppers! :Love3:

[On My Way]

Thank you for the list I am a printin' away. Great for grocery shopping!!