Food list

iVillage Member
Registered: 03-02-2008
Food list
3
Tue, 11-27-2012 - 8:26pm

Does anyone have the Phase 1 food list handy?  The only things I can remember are vegetables, yogurt, cottage cheese, cheese sticks, and peanut butter.

Although in all likelihood, that's all I'll be eating anyway.

Past Races:
-Boston Run to Remember Half Marathon, 5/29/11 (2:35:11, no training!)
-Corporate Run, 3.5 miles 6/2/11 (36:38, 4 days after running the half!)
-BAA 10k, 6/26/11 (1:04:52, wanted to be under an hour...)
-Tavern to Tavern
iVillage Member
Registered: 01-31-2001
Wed, 11-28-2012 - 9:46am

Protein

Start with a small portion (2 oz. for breakfast, 3 oz. for lunch/dinner), eat slowly, go back for seconds if still hungry.

Beef

Lean* cuts such as:

  • Bottom round
  • Eye of round
  • Flank steak
  • Ground beef
    • Extra lean
    • Lean sirloin
  • London broil
  • Pastrami, lean
  • Sirloin steak
  • T-bone
  • Tenderloin (filet mignon)
  • Top loin
  • Top round

*Lean meat has 10 g or less total fat and 4.5 g or less saturated fat per 100 g portion.

Poultry (skinless)

Choose cuts without the skin or remove it when cooking or before eating.

  • Chicken breast, all cuts
  • Cornish hen
  • Duck breast
  • Ground breast of chicken
  • Ground breast of turkey
  • Turkey bacon
  • Turkey breast, all cuts
  • Turkey pastrami
  • Low-fat turkey sausage (3–6 g of fat per 60 g serving)


Seafood

Limit your intake of fish high in mercury and other contaminants, such as marlin, swordfish, shark, tilefish, orange roughy, king mackerel, bigeye and ahi tuna, and canned albacore tuna—use light tuna instead.)

  • Fish (all types)
  • Salmon roe
  • Sashimi
  • Shellfish (all types)
  • Tuna, water-packed light in cans or pouches and other water-packed fish


Pork

  • Boiled ham
  • Canadian bacon
  • Loin, chop or roast

  • Tenderloin  

Veal

  • Chop
  • Leg, cutlet
  • Leg, roast
  • Top round


Lamb (remove all visible fat)

  • Center cut
  • Chop
  • Loin, chop or roast


Game Meats

  • Buffalo
  • Elk
  • Ostrich
  • Venison


Deli Meats (reduced-fat or natural, preferably reduced sodium)

  • Chicken breast, regular, smoked, or peppered
  • Ham (avoid sugar-cured, maple-cured, and honey-baked)
  • Turkey breast, regular, smoked, or peppered

  • Roast beef, lean   

Soy-Based Meat Substitutes and Meat Alternatives

Unless otherwise stated, look for products that have 6 g or less fat per 2-3 oz. serving.

  • Seitan
  • Soy bacon
  • Soy burger
  • Soy chicken, unbreaded
  • Soy crumbles, 1/4 cup (2 oz.) suggested serving size (plain or seasoned)
  • Soy hot dogs
  • Soy sausage patties and links
  • Tempeh, 1/4 cup suggested serving size
  • Tofu (all varieties), 1/2 cup suggested serving size
  • Yuba (bean curd in sticks or sheets)


Cheese (fat-free or reduced-fat)

All cheeses should have 6 g or less fat per ounce.

  • American
  • Blue cheese
  • Cheddar
  • Cottage cheese, 1%, 2%, or fat-free
  • Farmer cheese (and light farmer cheese)
  • Feta
  • Goat cheese (chèvre)
  • Mozzarella
  • Parmesan
  • Provolone
  • Queso fresco
  • Ricotta, part-skim
  • Sheep's milk cheese
  • Soy cheese
  • Spreadable cheese, light (3/4 oz. wedge, all flavors)
  • String cheese, part-skim

  • Swiss

Eggs

The use of whole eggs is not limited unless otherwise directed by your doctor. Egg whites and egg substitutes are okay.

Dairy and Dairylike Products

Except for half-and -half and evaporated milk, 2 cups allowed daily, including nonfat or low-fat plain yogurt.

    • Almond milk, unsweetened, all flavors
    • Buttermilk, light (1.5%)
    • Coconut milk, unsweetened
    • Evaporated milk, fat-free (2 Tbsp.)
    • Greek yogurt , nonfat (0%) plain
    • Half-and-half, fat-free (2 Tbsp.)
    • Kefir, nonfat and low-fat plain
    • Milk, fat-free or 1%
    • Nonfat dry milk powder, instant
    • Sour cream, fat-free, light, or reduced-fat
    • Soymilk, low-fat, unsweetened or low-sugar plain or vanilla (4 g or less fat per 8 oz. serving); or artificially sweetened soymilk (4 g or less fat per 8 oz. serving). Avoid products that contain high-fructose corn syrup.
  Yogurt, nonfat or low-fat plain
Vegetables

May use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner, and at least 1/2 cup with breakfast as often as possible.

    • Artichoke hearts
    • Artichokes
    • Arugula
    • Asparagus
    • Bok choy
    • Broccoli
    • Broccolini
    • Broccoli rabe
    • Brussels sprouts
    • Cabbage (green, red, napa, Savoy)
    • Capers
    • Cauliflower
    • Celeriac (celery root)
    • Celery
    • Chayote
    • Collard greens
    • Cucumbers
    • Daikon radishes
    • Eggplant
    • Endive
    • Escarole
    • Fennel
    • Fiddlehead ferns
    • Garlic
    • Grape leaves
    • Green beans
    • Hearts of palm
    • Jicama
    • Kale
    • Kohlrabi
    • Leeks
    • Lettuce (all varieties)
    • Mushrooms (all varieties)
    • Mustard greens
    • Okra
Onions
      • Parsley
      • Pepperoncini
      • Peppers (all varieties)
      • Pickles (dill or artificially sweetened)
      • Pimientos
      • Radicchio
      • Radishes
      • Rhubarb
      • Sauerkraut
      • Scallions
      • Sea vegetables (seaweed, nori)
      • Shallots
      • Snap peas
      • Snow peas
      • Spinach
      • Sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)
      • Squash, spaghetti
      • Squash, summer
        • Yellow
        • Zucchini
      • Swiss chard
      • Tomatillos
      • Tomatoes (fresh and all varieties of canned, jarred, and dried with 3 g of sugar or less per serving
      • Tomato juice
      • Turnip greens
      • Vegetable juice blends
      • Water chestnuts
      • Watercress
      • Wax beans
Beans and Other Legumes

Fresh, dried, frozen, or canned (without added sugar). Start with a 1/3- to 1/2- cup serving size. Use reduced-sodium canned products when available.

    • Adzuki beans
    • Black beans
    • Black-eyed peas
    • Broad beans
    • Butter beans
    • Cannellini beans
    • Chickpeas (garbanzos)
      • Hummus (2 oz.)
    • Cranberry beans
    • Edamame
    • Fava beans
    • Great Northern beans
    • Italian beans
    • Kidney beans
    • Lentils (any variety)
    • Lima beans
    • Mung beans
    • Navy beans
    • Pigeon peas
    • Pinto beans
    • Refried beans, fat-free, canned
    • Soybeans
    • Split peas
  White beans
Nuts and Seeds

Limit to one serving per day as specified. Dry roasted recommended.

    • Almonds — 15
    • Brazil nuts — 4
    • Cashews — 15
    • Chestnuts — 6
    • Chia seeds — 3 Tbsp. (1 oz.)
    • Coconut, unsweetened — 1/4 cup
    • Edamame, dry roasted — 1/4 cup
    • Filberts — 25
    • Flaxseed — 3 Tbsp. (1 oz.)
    • Flaxmeal (ground flaxseed) — 3 Tbsp.
    • Hazelnuts — 25
    • Macadamias — 8
    • Peanut butter, natural, and other nut butters (look for brands with 1 g of sugar or less per 2 Tbsp.) — 2 Tbsp.
    • Peanuts, dry roasted or boiled — 20 small
    • Pecans — 15
    • Pine nuts (pignoli) — 1 oz.
    • 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.)
    • Tahini — 2 Tbsp.
  Walnuts — 15
Fats/Oils

Up to 2 Tbsp. of the following fats or oils are allowed daily. Monounsaturated oils are particularly recommended.

Monounsaturated Oils:
  • Canola
  • Olive (particularly extra-virgin)

Polyunsaturated Oils or a Blend of Monounsaturated and Polyunsaturated:
  • Corn
  • Flaxseed
  • Grapeseed
  • Peanut
  • Safflower
  • Sesame
  • Soybean
  • Sunflower

Other Good Fats
  • Avocado — 1/3 whole = 1 Tbsp. oil
  • Guacamole — 1/2 cup = 1 Tbsp. oil
  • Margarine, trans-fat-free — 2 Tbsp. (use only vegetable oil spread, not stick margarine)
  • Mayonnaise, low-fat or light — 2 Tbsp. (avoid varieties made with high-fructose corn syrup)
  • Mayonnaise, regular — 1 Tbsp.
  • Olives (small green) 15 = 1/2 Tbsp. oil
  • Olives (small black) 8 = 1/2 Tbsp. oil
  • Salad dressing, prepared — 2 Tbsp. Use those that contain 3 g sugar or less per 2 Tbsp. Best choices contain canola or olive oil.
  • Vegetable oil spread (margarine) — 2 Tbsp. Choose brands that do not contain trans fats.
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iVillage Member
Registered: 01-17-2005
In reply to: judyinminn
Sun, 01-20-2013 - 8:33pm

This is great! Thanks Cathy. I'm back to P1 just to get my carb eating back under control.Embarassed

Judy

 

iVillage Member
Registered: 01-31-2001
Mon, 01-21-2013 - 8:54am
Good Luck!
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