Phase 1 food list

iVillage Member
Registered: 12-19-2002
Phase 1 food list
18
Mon, 03-01-2004 - 12:26pm







Phase 1 Foods





Foods to Enjoy
 




BEEF  Lean cuts, such as:


Eye of Round


Ground beef:

  • Extra Lean (96/4)

  • Lean (92/8)

  • Sirloin (90/10)


  • Tenderloin


    Top Loin


    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


    Loin


    Tenderloin

     




    VEAL


    Chop


    Cutlet, leg


    Top round

     




    LAMB (Remove all visible fat)


    Center Cut


    Chop


    Loin

     




    LUNCHMEAT


    Fat-free or low-fat only

     




    MEAT SUBSTITUTES (SOY BASED)


    Bacon - Limit to 2 slices per day


    Burger - < 3 gms fat per 2-3 oz portion


    Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion


    Hot Dogs - < 3 gms fat per 2-3 oz portion


    Natural Peanut Butter - 2 TBS (may use as protein choice or limited nut choice)


    Sausage Pattie - Limit 1 patty per day


    Seiten


    Soy Crumbles


    Soy Nuts - 1/4 cup for a protein snack is suggested serving


    Tempeh


    Yuba (Bean Curd or Sheet)

     




    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

     




    DAIRY


    Low-fat milk (fat-free and 1%)


    Fat-free 1/2 & 1/2 (less than 2 tablespoons)


    Soy milk


    Yogurt: low-fat or fat-free plain or vanilla light/lite only

     




    NUTS


    Peanut butter, 1 tsp


    Peanuts, 20 small


    Pecan halves, 15


    Pistachios, 30

     




    EGGS


    The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

     




    TOFU


    All varieties

     




    VEGETABLE CHOICES (includes legumes)


    (May use fresh, frozen or canned without added sugar)


    Artichokes


    Asparagus


    Beans, Green


    Beans, Italian


    Beans, Wax


    Beans or Legumes:

  • Black Beans

  • Butter Beans

  • Chickpeas or Garbanzo

  • Kidney

  • Lentils

  • Lima

  • Pigeon Peas

  • Soy Beans

  • Split Peas


  • Broccoli


    Bok Choy


    Brussels Sprouts


    Cabbage


    Capers


    Cauliflower


    Celery


    Collard Greens


    Cucumbers


    Eggplant


    Hearts of palm


    Kale


    Leeks


    Lettuce (All varieties)


    Juice (Limit to 6 ounces per day)

  • Tomato

  • V-8


  • Mushrooms (All varieties)


    Mustard Greens


    Okra


    Onions


    Parsley


    Peppers (All varieties)


    Pickles - Dill or those sweetened with Splenda


    Radicchio


    Radishes (All varieties)


    Rhubarb


    Sauerkraut


    Scallions


    Sea Vegetables


    Snow peas


    Spinach


    Sprouts, Alfalfa


    Squash, Spaghetti


    Squash, Summer

  • Yellow

  • Zucchini


  • Swiss Chard


    Tomato


    Turnip Greens


    Turnips


    Water Chestnuts

     




    FATS


    The following monounsaturated oils are recommended to be consumed daily:


    Oil, canola


    Oil, olive


    Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):


    Corn


    Enova


    Grapeseed


    Peanut


    Safflower


    Sesame


    Soybean


    Sunflower


    Other Fat Choices:


    Avocado - 1/3 whole = 1 TBS oil


    Guacamole - ½ cup = 1 TBS oil


    Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance


    Mayonnaise - Regular or Low Fat


    Olives (Green or Ripe) 15 = 1/2 TBS


    Salad Dressing - Use those < 3 gms sugar per serving

     




    SPICES AND SEASONINGS


    All spices that contain no added sugar


    Broth


    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)


    Use the following toppings and sauces sparingly (check labels for added sugar)


    Hot Sauce


    Salsa - Limit to 2 TBS during phase 1


    Soy Sauce - 1/2 TBS


    Steak Sauce - 1/2 TBS


    Worcestershire Sauce - 1 TBS


    Whipped Topping (Light) - 2 TBS

     




    NUTS (Limit to one serving per day as specified)


    Almonds - 15 (Dry roasted recommended)


    Brazil Nuts - 4


    Cashews - 15 (Dry roasted recommended)


    Pecans - 15 (Dry roasted recommended)


    Macadamia - 8 (Dry roasted recommended)


    Peanut Butter, Natural = 2 TBS


    Peanuts, 20 small (May use dry roasted or boiled)


    Pine Nuts (Pignolia) - 1 ounce


    Pistachios - 30 (Dry roasted recommended)


    Walnuts - 15 (Dry roasted recommended)


    In place of nuts, may use:


    Flax Seed - 3 TBS

     




    SWEET TREATS (Limit to 75 calories per day)


    Candies, hard, sugar-free


    Chocolate powder, no-added-sugar


    Cocoa powder, baking type


    Fudgsicles, sugar-free


    Gelatin, sugar-free


    Gum, sugar-free


    Popsicles, sugar-free


    Sugar substitute


    Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

     




    SUGAR SUBSTITUTES


    Acesulfame K


    Fructose (needs to be counted as Sweet Treats, Caloric Limit)


    Nutrasweet (Equal)


    Saccharin (Sweet & Low)


    Sucralose (Splenda)


    Stevia (Not approved by FDA)

    Foods to Avoid
     




    BEEF


    Brisket


    Liver


    Other fatty cuts


    Rib steaks

     




    POULTRY


    Chicken, wings and legs


    Duck


    Goose


    Poultry products, processed

     




    PORK


    Honey-baked ham

     




    VEAL


    Breast

     




    CHEESE


    Brie


    Edam


    Nonreduced fat

     




    VEGETABLES


    Beets


    Carrots


    Corn


    Potatoes, white


    Potatoes, sweet


    Yams

     




    FRUIT


    Avoid all fruits and fruit juices in Phase 1, including:
     


    Apples


    Apricots


    Berries


    Cantaloupe


    Grapefruit


    Peaches


    Pears

     




    STARCHES AND CARBS


    Avoid all starchy food in Phase 1, including:
     


    Bread, all types


    Cereal


    Croutons, all types


    Matzo


    Oatmeal


    Rice, all types


    Pasta, all types


    Pastry and baked goods, all types

     




    DAIRY


    Ice cream


    Milk, whole

     




    MISCELLANEOUS


    Alcohol of any kind, including beer and wine


    No regular ketchup or cocktail sauce


    No pork rinds - too high in saturated fat


    No jerky - too high in sugar content


    Limit Caffeine-Containing Beverages to 1-2 servings per day

    Pages

    iVillage Member
    Registered: 12-19-2002
    Tue, 03-02-2004 - 12:33pm
    *bump*

    Maggie

    iVillage Member
    Registered: 12-19-2002
    Mon, 03-08-2004 - 9:21am
    *bump*

    Maggie

    iVillage Member
    Registered: 12-19-2002
    Tue, 03-09-2004 - 12:24pm
    bump

    Maggie

    iVillage Member
    Registered: 03-07-2004
    Tue, 03-09-2004 - 12:58pm
    I was under the impression that all kinds of dairy products were off limits, I see that there is milk, and other dairy products. If I use these are they going to hinder my progress. I started the sbd on march 3rd and I have already lost 11lbs, which to me is amazing, and I want to continue on phase one for a few more weeks, but I am running out of recipes to make, my husband is on the diet with me as well. If it was just me then I would be fine eating whatever as long as i was satisfied, but with him I have to make sure I make something tasty as well as nutritious, and low in carbohydrates, and it doesn't help that i have to cook different foods for my daughter to eat as she doesn't like alot of the vegetables i try to serve her. Any suggestions???
    iVillage Member
    Registered: 12-19-2002
    Tue, 03-09-2004 - 3:13pm

    I am running out of recipes to make, my husband is on the diet with me as well. If it was just me then I would be fine eating whatever as long as i was satisfied, but with him I have to make sure I make something tasty as well as nutritious, and low in carbohydrates, and it doesn't help that i have to cook different foods for my daughter to eat as she doesn't like alot of the vegetables i try to serve her. Any suggestions???


    Hi there, you don't have to be looking at "low in carbohydrates" as one of your criteria for meals on South Beach.

    iVillage Member
    Registered: 12-19-2002
    Wed, 03-10-2004 - 10:53am
    bump!

    Maggie

    iVillage Member
    Registered: 12-19-2002
    Wed, 03-10-2004 - 5:28pm
    bump!

    Maggie

    iVillage Member
    Registered: 03-11-2004
    Fri, 03-12-2004 - 9:16am
    bump... great for a newbie like me.

    ~~~~~~~~~~~~~~~~~~~


    Cheryl


    <?xml:namespace prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" />North Texas, USA


    Starting 03/13/04

    ~~~~~~~~~~~~~~~~~~~

    Cheryl

    iVillage Member
    Registered: 12-19-2002
    Fri, 03-12-2004 - 5:03pm
    bump!

    Maggie

    iVillage Member
    Registered: 03-13-2004
    Sat, 03-13-2004 - 8:38am
    I've been on Phase 1 for 5 days now and have had excessive headaches, haven't gotten weighed yet, waiting for 1 week. I've been using Splenda in my coffee and in the ricotta dessert at night and drinking Crystal Light w/my lunch, could they be causing the headaches? Also, can you eat any type of protein bars? I've been on Atkins for quite some time now and am used to eating a protein bar for breakfast -- making breakfast is hard for me timewise -- Thanks.

    Pages