Guest guest Posted December 7, 2004 Report Share Posted December 7, 2004 Note: Portions are not limited unless otherwise specified. Foods to Enjoy PROTEIN BEEF Lean cuts, such as: Eye of Round Ground beef:· Extra Lean (96/4)· Lean (92/8)· Sirloin (90/10) Pastrami, lean Sirloin Steak Tenderloin Top Loin Top Round POULTRY (SKINLESS) Cornish hen Turkey bacon (2 slices per day) Turkey and chicken breast SEAFOOD All types of fish and shellfish 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 MEAT SUBSTITUTES (SOY BASED) Bacon - Limit to 2 slices per day Burger - < 3 gms fat per 2-3 oz portion Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion Hot Dogs - < 3 gms fat per 2-3 oz portion Sausage Patties - Limit 1 patty 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) American Cheddar Cottage cheese, 1-2% or fat-free Cream cheese substitute, dairy-free Feta Mozzarella Parmesan Provolone Ricotta String 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 yogurt) Low-fat milk (fat-free and 1%) Fat-free 1/2 & 1/2 (less than 2 tablespoons) Low-fat plain soy milk (4 grams of fat or less per serving) 1% or fat-free buttermilk Fat-free 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 Great Northern Beans Italian Beans Kidney Beans Lentils Lima Beans Navy Beans Pigeon Peas Pinto Beans Soy Beans Split Peas White Beans VEGETABLES (May use fresh, frozen or canned without added sugar) Artichokes Asparagus Broccoli Bok Choy Brussels Sprouts Cabbage Capers Cauliflower Celery Chayote Chipotle Collard Greens Cucumbers Eggplant Green Beans Hearts of palm Jicama Kale Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Nopales Okra Onions Parsley Peppers (All varieties) Pickles - Dill or artificially sweetened Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables 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) Almonds - 15 (Dry roasted recommended) Brazil Nuts - 4 Cashews - 15 (Dry roasted recommended) Flax Seed - 3 TBS (1 oz) Macadamia - 8 (Dry roasted recommended) Peanut Butter, Natural = 2 TBS Peanuts, 20 small (May use dry roasted or boiled) Pecans - 15 (Dry roasted recommended) Pine Nuts (Pignolia) - 1 ounce Pistachios - 30 (Dry roasted recommended) Pumpkin Seeds - 3 TBS (1 oz) Sesame Seeds - 3 TBS (1 oz) Sunflower Seeds - 3 TBS (1 oz) Walnuts - 15 (Dry roasted recommended) 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 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 or Low Fat Olives (Green or Ripe) 15 = 1/2 TBS Salad Dressing - Use those < 3 gms sugar per serving SPICES AND SEASONINGS 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) Hot Sauce Miso - 1/2 TBS Shoyu - 1/2 TBS Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS Tamari Worcestershire Sauce - 1 TBS Whipped Topping (Light) - 2 TBS SWEET TREATS (Limit to 75 calories per day) Candies, hard, sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking type Fudgsicles, no sugar added Gelatin, sugar-free Gum, sugar-free Popsicles, 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) Stevia (Not approved by FDA) 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. Foods to Avoid BEEF Brisket Liver Other fatty cuts Rib steaks POULTRY Chicken, wings and legs Duck Goose Poultry products, processed Turkey, dark meat (including wings and thighs) PORK Honey-baked ham VEAL Breast CHEESE Brie Edam Nonreduced fat VEGETABLES Beets Carrots Corn Green peas Potatoes, white Potatoes, sweet Pumpkin Winter squash Yams FRUIT Avoid all fruits and fruit juices in Phase 1, including: Apples Apricots Berries Cantaloupe Grapefruit Peaches Pears STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal Croutons, all types Matzo Oatmeal Rice, all types Pasta, all types Pastry and baked goods, all types MILK/DAIRY Ice cream Milk, whole MISCELLANEOUS No regular ketchup or cocktail sauce No pork rinds - too high in saturated fat No jerky - too high in sugar content BEVERAGES Alcohol of any kind, including beer and wine Source: southbeachdiet.com September 29, 2004 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted December 8, 2004 Report Share Posted December 8, 2004 Thanks so much!!! But the beans say: (Start with 1/3 - 1/2 cup serving) What does this mean? Per day or per meal? Also, does it mean to start with that and if we are still hungry, have more, or start the first few days of phase 1 with portion sizes that big and then we can increase? Sorry if it’s a specific question, I just want to do this right. Thanks!! Amie From: tink0907 Sent: Tuesday, December 07, 2004 6:49 PM To: South-Beach-Diet-Getting-It-Right Subject: Phase 1 Foods To Enjoy Note: Portions are not limited unless otherwise specified. Foods to Enjoy PROTEIN BEEF Lean cuts, such as: Eye of Round Ground beef:· Extra Lean (96/4)· Lean (92/8)· Sirloin (90/10) Pastrami, lean Sirloin Steak Tenderloin Top Loin Top Round POULTRY (SKINLESS) Cornish hen Turkey bacon (2 slices per day) Turkey and chicken breast SEAFOOD All types of fish and shellfish 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 MEAT SUBSTITUTES (SOY BASED) Bacon - Limit to 2 slices per day Burger - < 3 gms fat per 2-3 oz portion Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion Hot Dogs - < 3 gms fat per 2-3 oz portion Sausage Patties - Limit 1 patty 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) American Cheddar Cottage cheese, 1-2% or fat-free Cream cheese substitute, dairy-free Feta Mozzarella Parmesan Provolone Ricotta String 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 yogurt) Low-fat milk (fat-free and 1%) Fat-free 1/2 & 1/2 (less than 2 tablespoons) Low-fat plain soy milk (4 grams of fat or less per serving) 1% or fat-free buttermilk Fat-free 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 Great Northern Beans Italian Beans Kidney Beans Lentils Lima Beans Navy Beans Pigeon Peas Pinto Beans Soy Beans Split Peas White Beans VEGETABLES (May use fresh, frozen or canned without added sugar) Artichokes Asparagus Broccoli Bok Choy Brussels Sprouts Cabbage Capers Cauliflower Celery Chayote Chipotle Collard Greens Cucumbers Eggplant Green Beans Hearts of palm Jicama Kale Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Nopales Okra Onions Parsley Peppers (All varieties) Pickles - Dill or artificially sweetened Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables 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) Almonds - 15 (Dry roasted recommended) Brazil Nuts - 4 Cashews - 15 (Dry roasted recommended) Flax Seed - 3 TBS (1 oz) Macadamia - 8 (Dry roasted recommended) Peanut Butter, Natural = 2 TBS Peanuts, 20 small (May use dry roasted or boiled) Pecans - 15 (Dry roasted recommended) Pine Nuts (Pignolia) - 1 ounce Pistachios - 30 (Dry roasted recommended) Pumpkin Seeds - 3 TBS (1 oz) Sesame Seeds - 3 TBS (1 oz) Sunflower Seeds - 3 TBS (1 oz) Walnuts - 15 (Dry roasted recommended) 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 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 or Low Fat Olives (Green or Ripe) 15 = 1/2 TBS Salad Dressing - Use those < 3 gms sugar per serving SPICES AND SEASONINGS 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) Hot Sauce Miso - 1/2 TBS Shoyu - 1/2 TBS Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS Tamari Worcestershire Sauce - 1 TBS Whipped Topping (Light) - 2 TBS SWEET TREATS (Limit to 75 calories per day) Candies, hard, sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking type Fudgsicles, no sugar added Gelatin, sugar-free Gum, sugar-free Popsicles, 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) Stevia (Not approved by FDA) 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. Foods to Avoid BEEF Brisket Liver Other fatty cuts Rib steaks POULTRY Chicken, wings and legs Duck Goose Poultry products, processed Turkey, dark meat (including wings and thighs) PORK Honey-baked ham VEAL Breast CHEESE Brie Edam Nonreduced fat VEGETABLES Beets Carrots Corn Green peas Potatoes, white Potatoes, sweet Pumpkin Winter squash Yams FRUIT Avoid all fruits and fruit juices in Phase 1, including: Apples Apricots Berries Cantaloupe Grapefruit Peaches Pears STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal Croutons, all types Matzo Oatmeal Rice, all types Pasta, all types Pastry and baked goods, all types MILK/DAIRY Ice cream Milk, whole MISCELLANEOUS No regular ketchup or cocktail sauce No pork rinds - too high in saturated fat No jerky - too high in sugar content BEVERAGES Alcohol of any kind, including beer and wine Source: southbeachdiet.com September 29, 2004 Reminder: The South Beach Diet is not low-carb. Nor is it low-fat. The South Beach Diet teaches you to rely on the right carbs and the right fats-the good ones-and enables you to live quite happily without the bad carbs and bad fats. For more on this WOE please read " The South Beach Diet " by Arthur Agatston, MD. ISBN 1-57954-814-8 Quote Link to comment Share on other sites More sharing options...
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