South Beach - phase 3 info

iVillage Member
Registered: 03-19-2003
South Beach - phase 3 info
3
Thu, 01-01-2004 - 9:21am

Taken from South Beach


"By the time you reach Phase 3, you'll know which starches and carbs you can eat without gaining weight, so you'll have already integrated them into your diet. You'll be eating normal foods in normal-size portions, sticking to the good carbs and good fats. There's no list of forbidden foods in Phase 3, however. In other words, if you want it, and it doesn't undo all your sacrifices, you should go ahead and enjoy it! Here's a look at general eating guidelines, plus substitution ideas."


Breakfast:
Protein quantity not limited (as always lean sources)
Vegetables still 1/2 cup
Fruit: 3 servings a day allowed
Starch: 3 to 4 starch servings allowed daily.
Milk: 1 1/2 - 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

Lunch/Dinners:
See breakfast, and include 2 cups of veggies for lunch and dinner.


Snacks are optional.






Protein Choices




BEEF Lean cuts, such as:


  • Sirloin (including ground)
  • Tenderloin
  • 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
  • Tenderloin



VEAL


  • Chop
  • Cutlet, leg
  • Top round



LUNCHMEAT


  • Fat-free or low-fat only



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 if desired.

TOFU


  • Use soft, low-fat or lite varieties 

Vegetable Choices: 


  • Artichokes
  • Asparagus
  • Beans (black, butter, chickpeas, green,
  • Italian, kidney, lentils, lima, pigeon, soy, split peas, wax)
  • Broccoli
  • Cabbage
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumbers
  • Eggplant
  • Lettuce (all varieties)
  • Mushrooms (all varieties)
  • Snow peas
  • Spinach
  • Sprouts, alfalfa
  • Tomato (limit to 1 whole or 10 cherry per meal)
  • Turnips
  • Water chestnuts
  • Zucchini



In moderation:


  • Beets
  • Carrots
  • Corn
  • Potatoes
  • Yams



 





Fruit Choices (with suggested serving sizes)




  • Apples, 1 small
  • Apricots, 4, or 7 dried apricot halves
  • Blueberries, 3/4 cup
  • Cantaloupe, 1/4 or 1 cup chunks
  • Cherries, 12
  • Grapefruit, 1/2
  • Grapes, 15
  • Kiwi, 1
  • Mangoes, 1/2
  • Oranges, 1
  • Peaches, 1 medium
  • Pears, 1 medium
  • Plums, 2
  • Strawberries, 3/4 cup



In moderation:


  • Bananas, 1/2
  • Canned fruit, juice packed, 1/2 cup
  • Fruit juice, 1/2 cup
  • Pineapple, 1/2 cup
  • Raisins, 2 Tbs.
  • Watermelon, 1 cup



 





Starch Choices and Carbs (with suggested serving sizes)




  • Bagel, small, whole-grain, 1/2 small
  • Bread, 1 slice


    • multigrain
    • oat and bran
    • rye
    • whole-wheat

  • Cereal, 1/2 cup


    • Fiber One
    • Kasha, cooked
    • Kellogg's Extra-Fiber All Bran
    • oatmeal (not instant)
    • other high-fiber
    • Muesli, toasted
    • Uncle Sam

  • Couscous, 1/2 cup

  • Muffins, bran, 1


    • sugar-free (no raisins)

  • Pasta, whole-wheat, 1/2 cup

  • Peas, green, 1/2 cup

  • Pita, 1 small


    • stone-ground
    • whole-wheat

  • Popcorn, 1/2 cup

  • Potato, small, sweet, 1 small

  • Quinona, cooked 1/2 cup

  • Rice, 1/2 cup


    • brown
    • wild

  • Wheat germ, 3 Tbs.



In moderation:


  • Bagel, refined wheat, 1/2
  • Bread, refined wheat/white, 1 slice
  • Cornflakes, 1/2 cup
  • Matzo, 1 ounce
  • Pasta, white flour, 1/2 cup
  • Potatoes, baked, 1 medium
  • Potatoes, instant, 1/2 cup
  • Pretzels, 1 ounce
  • Rice, white, 1/2 cup
  • Rolls, dinner, 1 medium



 





Milk Choices (with suggested servings sizes)



Milk


  • Light soy, 1/2 cup
  • Fat-free or 1%, 1/2 cup



Yogurt


  • Plain, low-fat or fat-free, 1/2 cup


 





Fat Choices (with some suggested serving sizes)



MONOUNSATURATED


  • Oil, canola
  • Oil, olive



POLYUNSATURATED


  • Mayonnaise (do not use fat-free)



NUTS


  • Almonds, 6 whole
  • Brazil, 2 medium
  • Cashews, 6 whole
  • Peanut butter, 1 tsp
  • Peanuts, 20 small
  • Pecan halves, 15
  • Pine Nuts (Pignolia), 2 tsp
  • Pistachios, 30
  • Macadamia, 4
  • Walnuts, 2 whole


 


 



 


Start weight: 188/Current weight: 135.5/Goal weight: 130


Susan :)    


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