Foods You Can Reintroduce in Phase 2

[luv2bike]

BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving).

FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain
Plums - 2
Prunes - 4
Tangerines

MILK/DAIRY
(2-3 cups allowed daily, including yogurt)
Yogurt
artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)

STARCHES (Start with one daily serving, gradually increase to 3 total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.

Bagels, small, whole grain - 1/2, or 1 oz.
Barley - 1/2 cup
Bread - 1 slice (1 oz.)
homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
multigrain
oat and bran
rye
sourdough (may be used, but whole grain is the best choice)
sprouted grain
whole wheat
Buckwheat - 1/2 cup cooked
Calabaza - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-2/164-foods-you-can-reintroduce-phase-2-a.html
Cassava - 1/4 cup
(considered a starchy vegetable; count as a starch/grain serving)

Cereal
Hot - 1/3 -1/2 cup, uncooked. Choose whole grain and slow-cooking varieties (no instant types).
Cold - 30 grams/1 ounce/3/4 cup. Varieties with 3.0 - 4.9 grams are “good” sources of fiber. “High” fiber cereals have 5.0 grams of fiber or more per serving. Choose a cereal with enough fiber to be at least on the upper end of “good,” and make sure it has less than 8 grams of sugar per serving.

Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats

English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin—varieties varieties with 3 grams of fiber are the best choice.)

Green Peas - 1/2 cup
(considered a starchy vegetable; count as a starch/grain serving)

Muffins, bran - 1 small, homemade
sugar-free (no raisins)

Pasta

Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)

Pita - 1/2, or 1 oz.
stone-ground
whole wheat
(most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice.)

Popcorn, 3 cups popped
Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil

Potato, sweet, small
(considered a starchy vegetable; count as a starch/grain serving)

Pumpkin - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)

Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
basmati
brown
converted or parboiled
wild

Rice noodles - 1/2 cup cooked
Soba noodles - 3/4 cup cooked

Taro - 1/3 cup
(considered a starchy vegetable; count as a starch/grain serving)

Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats - 1 small

Winter squash - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)

Yams, small
(considered a starchy vegetable; count as a starch/grain serving)

VEGETABLES
Carrots

OCCASIONAL TREATS
Chocolate (sparingly)
bittersweet
semisweet

SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)

BEVERAGES
Wine (1 - 2 glasses daily with or after meals)

[Myndi Jo]

The list says we can have popcorn plain. Does it need to be fat free or reduced fat popcorn?? It can be buttered popcorn??
Also where is says we can have wine, does it matter what kind of wine??
Thanks for all the help!

[mln2603]

Myndi... the popcorn must be homemade with canola oil on the stove. Plain.. no butter... no salt... hope that helps...

I'll let someone else answer about the wine...

[luv2bike]

Popcorn, 3 cups popped
Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil

BEVERAGES
Wine (1 - 2 glasses daily with or after meals)

I believe it's red wine and white wine, with red being the better choice.

[sunshine4418]

Why are bananas listed as one of the foods to reintroduce?? It's the 4th Worst listed in his book. He mentions how high the glycemic index is on page 47 and states "Bananas are among the worst fruits in terms of fructose content" on page 58. I also don't see bananas listed anywhere in the 2nd phase sample menus or recipes.

Female 32 4'11 108 lbs, goal reached

[sbdier]

'how much fruit per day (I\'m in 6th week)??'

[luv2bike]

Originally Posted by sbdier

'how much fruit per day (I\'m in 6th week)??'

Gradually increase to 3 servings per day. Just watch out for those old cravings and if you find them returning cut back a little, wait, and try again. Maybe try a differnt kind of fruit next time. I don't think there is any set amount of time for you to start eating exactly 3 fruit servings. Of course don't do it in your second week or sooner. But you don't need to wait for 6 months either.

Too bad I can't give you a concrete answer but each person is different and must progress at their own pace. Listen to your body.

[luv2bike]

Originally Posted by sunshine4418

Why are bananas listed as one of the foods to reintroduce?? It's the 4th Worst listed in his book. He mentions how high the glycemic index is on page 47 and states "Bananas are among the worst fruits in terms of fructose content" on page 58. I also don't see bananas listed anywhere in the 2nd phase sample menus or recipes.

I got that list from a very reliable web site.

This is a diet for the rest of your life. I don't think that Dr. Agatson really has a person make anything off limits completely for the rest of their lives. So, he says reintroduce a medium sized banana once in awhile. I would hope that people would remember to not eat one everyday or eat one at every meal. Just occasionally.

[sbdier]

'i thin luv2bike is great.. i bet he\'s a small version of dr. agston. \r\nthank you for all of your help-'

[nsage]

I guess i don't understand some restrictions. there is a recipe for a breakfast cookie with raisins & oatmeal, yet raisins are a no no. Whats up?