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Sunday, June 10, 2012

South Beach Diet Phase 1 Foods To Enjoy


© 2012 ~ Cizon Sauceda


South Beach Diet
Phase 1 Foods To Enjoy List


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
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.

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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

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BEANS/LEGUMES
(Start with 1/3 - 1/2 cup serving)

Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans (fava beans)
Butter Beans
Calico or cattle beans (red and white colored)
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

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VEGETABLES
(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
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 tbsp = 1 oz)
Hazelnuts (25)
Macadamia (8)
Peanut Butter, Natural, and other nut butters (2 tbsp)

Peanuts (20 small  - May use dry roasted or boiled)
Pecans (15)
Pine Nuts/Pignolia (1 ounce)
Pistachios (30)
Pumpkin Seeds (3 tbsp = 1 oz)
Sesame Seeds
 (3 tbsp = 1 oz) 
Soy Nuts (1/4 cup)
Sunflower Seeds
 (3 tbsp = 1 oz) 
Walnuts
 (15) 

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FATS/OILS

Main Oil Choices:
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 tbsp oil)
Guacamole (1/2 cup = 1 tbsp oil)
Margarine (Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance)
Mayonnaise (Regular = 1 tbsp serving)
Mayonnaise (Low Fat = 2 tbsp serving - avoid varieties made with high fructose corn syrup)
Olives, Green or Ripe (15 = 1/2 tbsp oil)
Salad Dressing (2 tbsp serving - Use those that contain 3 grams of sugar or less per 2 tbsp.  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 tbsp)
Hot Sauce
Low carb condiments (as long as they meet South Beach guidelines and have no added fat and are sugar-free/contain no added sugar)
Miso (1/2 tbsp)
Shoyu (1/2 
tbsp)
Sour Cream (light and reduced-fat - 2 
tbsp) 
Soy Sauce (1/2 
tbsp) 
Steak Sauce (1/2 
tbsp) 
Tamari
Worcestershire Sauce (1 
tbsp) 
Whipped Topping (Light or Fat-Free - 2 
tbsp)




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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
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY
Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
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.





Disclaimer:  The information on this website is not intended to replace medical advice.  ASICIT, Journey 4 Living and Cizon Sauceda are not associated with either the Abs Diet or The South Beach Diet companies nor have these companies endorsed this site or person.  As with any new eating plan, exercise or lifestyle change, please be sure to check with your physician as only he/she knows your medical history and your abilities for you to succeed on your journey.