Foods to Enjoy
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 10 g or less of total fat and 4.5 g or less of saturated fat per 100 g portion.
Poultry (Skinless)
Cornish Hen
Low-fat turkey sausage (3-6 g of fat per 60 g serving) can be eaten as an occasional treat (approximately once a week)
Turkey Bacon
Turkey or Chicken breast
Seafood
All types of fish and shellfish (Limit those high in mercury, such as swordfish, tilefish, albacore tuna-use light tuna instead-and shark)
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 round roast beef
Smoked ham
Soy-Based Substitutes
Unless otherwise stated, look for products that have 6 g or less of fat per 2-3 oz. serving.
Bacon
Burger
Chicken, unbreaded
Hot dogs
Sausage patties and links
Seitan
soy crumbles-1/4 cup (2 oz.) suggested serving size
Tempeh-1/4 cup suggested serving size
Tofu (all varieties)-1/2 cup suggested serving size
Yuba (bean curd on sheet)
Cheese (Fat-free or Reduced Fat)
For hard cheese, look for varieties that have 6 g or less of fat per ounce.
American
Cheddar
Cottage Cheese, 1%, 2%, or fat-free
Feta
Mozzarella
Parmesan
Provolone
Part-Skim ricotta
Part-Skim string
Swiss
Eggs
The use of whole eggs is not limited unless otherwise directed by your doctor. Egg whites and egg substitutes are okay.
Dairy
2 cups allowed daily, including plain, nonfat or low-fat yogurt.
Buttermilk, 1% or fat-free
Half-and-half, fat-free (less that 2 Tbs.)
Milk, 1% or fat-free
Soy milk, low-fat plain, vanilla, or sucralose-containing (4 g or less of fat per 8 oz. serving) Be sure that the product does not contain high-fructose corn syrup.
Yogurt, low-fat or nonfat plain
Legumes
Start with a 1/3 to 1/2 cup serving size
Adzuki beans
Black beans
Black-eyed peas
Broad beans
Butter beans
Cannellini beans
Chickpeas (garbanzos)
Edamame
Great Northern Beans
Italian beans
Kidney beans
Lentils
Lima beans
Mung beans
Navy beans
Pigeon beans
Pinto beans
Soy beans
Split peas
White beans
Vegetables
May use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner.
Artichokes
Arugula
Asparagus
Avocados
Bok choy
Broccoli
Broccoli rabe
Brussels sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Collard greens
Cucumbers
Eggplant
Endive
Fennel
Garlic
Green beans
Hearts of palm
Jicama
Kale
Leeks
Lettuce (all varieties)
Mushrooms (all varieties)
Mustard greens
Okra
Onions
Parsley
Peppers (all varieties)
Pickles (dill or artificially sweetened)
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Sea vegetables
Snap peas
Snow peas
Spinach
Sprouts, alfalfa
Squash, spaghetti
Squash, summer yellow zucchini
Swiss chard
Tomatoes
Tomato juice
Turnip greens
Vegetable juice cocktail
Water chestnuts
Watercress
Wax beans
Nuts and Seeds
Limit to one serving per day as specified. Dry roasted is recommended.
Almonds-15
Brazil nuts-4
Cashews-15
Filberts-25
Flaxseed-3 Tbs. (1 oz.)
Hazelnuts-25
Macadamias-8
Peanut butter, natural, and other nut butters-2 Tbs.
Peanuts-20 small (dry roasted or boiled)
Pecans-15
Pine nuts (pignoli)-1 oz.
Pistachios-30
Pumpkin seeds-3Tbs. (1 oz.)
Sesame seeds-3 Tbs. (1 oz.)
Soy nuts-1/4 cup
Sunflower seeds-3 Tbs. (1 oz.)
Walnuts-15
Fat and Oils
Up to 2 tablespoons of the following fats or oils are allowed daily. Monounsaturated oils are particularly recommended.
Monounsaturated Oils
Canola oil
Olive oil (particularly extra-virgin)
Polyunsaturated Oils or a Blend of Monounsaturated and Polyunsaturated
Corn
Flaxseed
Grapeseed
Peanut
Safflower
Sesame
Soy bean
Sunflower
Other Fat Choices
Avocado-1/2 whole=1 Tbs. oil
Guacamole-1/2 cup=1 Tbs. oil
Margarine-those that do not contain trans fatty acids
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 g of sugar or less per 2 Tbs. Best choices contain canola or olive oil. Dressings labeled "low-carb" may only be used if they meet these guidelines.
Trans fat-free spreads
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 label for added sugar)
Use the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate (MSG):
Cream cheese, fat-free or light 2 Tbs.
Hot sauce
"Low-carb" condiments may only be used if they are trans-fat free and contain no added sugar.
Miso-1/2 Tbs.
Shoyu-1/2 Tbs.
Sour Cream, light or reduced-fat 2 Tbs.
Soy sauce-1/2 Tbs.
Steak sauce-1/2 Tbs.
Tamari-1 Tbs.
Worcestershire sauce-1 Tbs.
Whipped topping, light or fat-free-2 Tbs.
Sweet Treats
Limit to 75-100 calories per day.
Candies, hard, sugar-free
Chocolate powder, no sugar added
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 South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in excessive amounts.
Sugar Substitutes
Acesulfame K
Fructose (count as Sweet Treats, 75-100 calorie limit
Aspartame (Nutrasweet, Equal)
Saccharin (Sweet'N Low)
Sucralose (Splenda)
Some sugar substitutes may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol) and are permitted on the South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in excessive amounts.
Beverages
Decaffeinated coffee and tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk, 1% or fat-free
Soy milk, low fat plain, vanilla, or sucralose-containing (4 g or less of fat per 8 oz. serving). Be sure that the product does not contain high-fructose corn syrup.
Sugar-free powdered drink mixes
Vegetable juice
Note: Caffeinated coffee, regular tea, and diet soda with caffeine added are allowed, but limited to one or two servings per day.
Phase 1 Foods to Avoid List
Beef
Brisket
Jerky, unless homemade without sugar
Liver
Prime rib
Rib Steaks
Poultry
Chicken, wings, and legs
Duck
Goose
Poultry products, processed
Turkey, dark meat (including wings and thighs)
Pork
Bacon
Honey-baked ham
Pork rinds
Veal
Breasts
Dairy
Ice Cream
Milk, 2% or whole
Soy milk, whole
Yogurt, cup-style and frozen
Cheese
Full-fat
Fruits
Avoid all fruits on Phase 1
Vegetables
Beets
Carrots
Corn
Green peas
Potatoes, sweet
Potatoes, white
Pumpkin
Squash, winter
Turnips (root)
Yams
Starches
Avoid all starchy food on Phase 1 including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Pasta, all types
Pastries and baked goods, all types
Rice, all types
Miscellaneous
Cocktail sauce
Ketchup
Beverages
No alcohol of any kind, including beer and wine
Agatston M.D., Arthur. The South Beach Heart Health Revolution. Martin's, 2007.
No comments:
Post a Comment