Foods to Reintroduce/Avoid - Phase 2

iVillage Member
Registered: 03-19-2003
Foods to Reintroduce/Avoid - Phase 2
12
Thu, 12-09-2004 - 3:07pm







Phase 2 Foods
You can enjoy all of the foods allowed in Phase 1 as well as those listed below.




Foods you can reintroduce
to your diet

 




BEEF

All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving).
 




FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)

Apples - 1 small or 5 dried rings

Apricots - 4 fresh or 7 dried

Banana, medium-sized (4 oz.)

Berries, all - 3/4 cup

Cactus Pear Fruit (Prickly Pear)

Cantaloupe - 1/4, or 1 cup diced

Cherries - 12

Grapefruit - 1/2

Grapes - 15

Kiwi - 1

Mangoes - 1/2 medium (4 oz.)

Oranges - 1 medium

Papaya - 1 small (4 oz.)

Peaches - 1 medium

Pears - 1 medium

Plantain

Plums - 2

Prunes - 4
 




MILK/DAIRY
(2-3 cups allowed daily, including yogurt)

Yogurt

artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)

 




STARCHES (Start with one daily serving, gradually increase to 3 total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.


Bagels, small, whole grain - 1/2, or 1 oz.

Barley - 1/2 cup

Bread

homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
multigrain
oat and bran
rye
sourdough (may be used, but whole grain is the best choice)
sprouted grain
whole wheat


Buckwheat

Calabaza

(considered a starchy vegetable; count as a starch/grain serving)


Cassava

(considered a starchy vegetable; count as a starch/grain serving)


Cereal

Choose whole grain and slow-cooking varieties (no instant types) with 6-8 grams of fiber or more per serving

Hot - 1/3-1/2 cup, uncooked
Cold - 30 grams/1 ounce/3/4 cup


Couscous, whole-wheat or Israeli - 1/2 cup cooked

Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats

English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin—varieties varieties with 3 grams of fiber are the best choice.)


Green Peas - 1/2 cup

(considered a starchy vegetable; count as a starch/grain serving)


Muffins, bran - 1 small, homemade

sugar-free (no raisins)


Pasta

Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)


Pita - 1/2, or 1 oz.

stone-ground
whole wheat
(most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice.)


Popcorn, 3 cups popped

Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil


Potato, sweet, small

(considered a starchy vegetable; count as a starch/grain serving)


Pumpkin

(considered a starchy vegetable; count as a starch/grain serving)


Quinoa, 1/2 cup cooked

Rice - 1/2 cup cooked

basmati
brown
converted or parboiled
wild


Rice noodles

Soba noodles

Taro

(considered a starchy vegetable; count as a starch/grain serving)


Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats

Winter squash

(considered a starchy vegetable; count as a starch/grain serving)


Yams, small

(considered a starchy vegetable; count as a starch/grain serving)

 




VEGETABLES

Carrots
 




OCCASIONAL TREATS

Chocolate (sparingly)

bittersweet
semisweet

 




SWEET TREATS

Pudding, fat-free and sugar-free (1 serving per day)
 




BEVERAGES

Wine (1 - 2 glasses daily with or after meals)
Foods to avoid or eat rarely
 




STARCHES AND BREADS

Bagel, refined wheat

Bread

refined wheat
white


Cookies

Cornflakes

Matzo (exception: whole wheat varieties, which are allowed)

Pasta, white flour

Potatoes

baked, white
instant


Rice cakes

Rice

white
jasmine
sticky


Rolls, dinner
 




VEGETABLES

Beets

Corn

Potatoes, white
 




FRUIT

Canned fruit, juice packed

Fruit juice

Pineapple

Raisins

Watermelon
 




MISCELLANEOUS

Honey

Ice cream

Jam

 


Susan :)

Susan :)

 

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iVillage Member
Registered: 09-28-2004
Fri, 12-10-2004 - 12:43pm

thanks for bumping this up. I have been on and off trying to stay focused on phase one for a few weeks, and actually haven't been too bad. I have lost around 4 pounds, and really only want to lose another 10. I was thinking of taking the plunge and going into phase 2, even though its scares me to think about it. I got some multi grain bread at the supermarket this morning, and thought I'd try one piece a day for a few days, and not any other phase 2 food for at least another week. what do you think? I really want to take it slow.

I have lost around 20 pounds total since last year, not on SB, but just general low carbing. I want to stay away from the fatty way of life that comes with low carb, like the bacon, the meats, etc, so I thought SB was the way to go. I still feel I would tend to go overboard with carbs if I am not careful, so I want to do this in a structured way.

thanks for all the time and support you all give here

iVillage Member
Registered: 04-01-2004
Fri, 12-10-2004 - 1:02pm

Hi

Photobucket
iVillage Member
Registered: 09-28-2004
Sun, 12-12-2004 - 10:58am

hi, and thanks again for your welcome

last night I was at a Chanukah party, and made a decision to have some potato latkes(pancakes). I know it's not on the plan, but I knew I'd do what I've never done before, not let it spiral me off course, and thankfully today I'm fine

my question, should I go back to phase one, or just keep going with phase 2

thanks in advance, and for all your support here, you guys are amazing!

iVillage Member
Registered: 04-01-2004
Sun, 12-12-2004 - 11:02am

When you have a treat that doesn't spiral into a total binge that lasts a few days, you should just continue with where you left off.

Photobucket
iVillage Member
Registered: 09-28-2004
Sun, 12-12-2004 - 2:25pm

thank you so much. so far, I am fine today, I am so happy about that. it's really the first time I can remember that I planned to have something and planned not to have it affect me. anyway, I have been back on track with no problems, what a nice feeling

hope you're having a great day

iVillage Member
Registered: 03-19-2003
Fri, 12-17-2004 - 9:37pm

Susan :)

 

iVillage Member
Registered: 03-19-2003
Sun, 12-26-2004 - 6:36pm

Bumping up for new friends


Susan :)

 

iVillage Member
Registered: 03-19-2003
Sat, 01-01-2005 - 7:51am

Happy New Year!


Susan :)

 

iVillage Member
Registered: 03-19-2003
Thu, 01-06-2005 - 9:07am

bump


Susan :)

 

iVillage Member
Registered: 03-19-2003
Sat, 01-15-2005 - 9:07am

Susan :)

 

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