Foods to Reintroduce/Avoid - Phase 2
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Foods to Reintroduce/Avoid - Phase 2
| 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
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
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)
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.)
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
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
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
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
white
Cookies
Cornflakes
Matzo (exception: whole wheat varieties, which are allowed)
Pasta, white flour
Potatoes
baked, white
instant
instant
Rice cakes
Rice
white
jasmine
sticky
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 :)

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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
Hi
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!
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.
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
Susan :)
Bumping up for new friends
Susan :)
Happy New Year!
Susan :)
bump
Susan :)
Susan :)
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