Phase 1 Foods - Updated

iVillage Member
Registered: 12-19-2002
Phase 1 Foods - Updated
23
Fri, 03-19-2004 - 1:01pm




Phase 1 Foods - Updated 









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 (Limit to one serving per day as specified): 
Almonds, dry-roasted - 15 whole 
Brazil nuts - 4 whole
Cashews, dry-roasted - 15 whole 
Peanut butter, Natural, chunky or smooth, 2 tablespoons 
Other natural nut butters - 2 tablespoons 
Peanuts, dry-roasted or boiled - 20 small 
Pecans, dry-roasted - 15 whole 
Pine Nuts (Pignoli) - 1 ounce 
Pistachios, dry-roasted - 30 whole 
Walnuts - dry-roasted - 15 whole 
In place of nuts, may use: 
Flax Seed - 3 TBS 

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
Juice, vegetable:
· Tomato Juice - 6 oz.
· V-8 vegetable juice cocktail - 6 oz.
Kale 
Leeks 
Lettuce (All varieties) 
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 or less per serving 

SPICES AND SEASONINGS
All spices that contain no added sugar


Broth
Extracts (almond, vanilla, or other)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


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 

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iVillage Member
Registered: 12-19-2002
Sat, 03-20-2004 - 4:52pm

From "The Daily Dish" in January '04 -


South Beach Diet Updates

The South Beach Diet (SBD) continues to evolve as new nutritional studies and information come out. Recently, the results of new studies have shown that some of the "foods to avoid" may not be as bad for us as the original studies on glycemic index demonstrated. There are also some new, exciting studies about the role calcium plays in weight loss. The end result is that you can continue to enjoy all of the foods recommended for the SBD-as well as adding back in a few of your favorites! Here are the major changes:


Milk:

Old Version:
Avoid all dairy in Phase 1, except for less than 2 tablespoons fat-free ½ and ½, nonfat milk, 1 percent milk, or soy milk allowed with coffee.

New Version:
Phase 1:
Now includes low-fat milk (fat-free and 1 percent), soy milk, and yogurt (low-fat or fat-free plain or vanilla light/lite only) on the Phase 1 "foods to enjoy" list.

Phase 2:
May add light/lite fruited yogurt as a "food to enjoy" in Phase 2. Note: Since the SBD is still low in saturated fat, high-fat whole milk products will remain on the "foods to avoid" lists for all Phases.

Tomatoes:

Old Version:
Limited to one whole tomato or 10 cherry tomatoes per meal in all Phases.

New Version:
Not limited in any Phase.

Onions:

Old Version:
Limited to ½ per day in all Phases.

New Version:
Not limited in any Phase.

Carrots:

Old Version:
Avoid carrots in Phase 1 and 2; allowed in moderation in Phase 3.

New Version:
Allowed, starting in Phase 2.

iVillage Member
Registered: 12-19-2002
Tue, 03-23-2004 - 11:07am

Shop for Color
I read the women's magazines all the time to stay up-to-date on the kind of nutrition information being disseminated. One of the very best tips I ever read was this one: Shop for color. If you don't want to memorize a whole bunch of antioxidants and proanthocyanidins and phytochemicals, the easiest way to ensure you’re getting the best nutritional bang for your money is to look at what the contents of your cart look like on the checkout counter. Does it resemble one of those great postcard pictures of a European outdoor market? It should be overflowing in greens, reds, oranges and even blues. All those colorings in fruits and vegetables are there because they are natural antioxidants that will serve a similar purpose in your body. If everything you buy is the color of cardboard, you're doing something wrong. <?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" />


Shop the Outside Aisles
Want to magically reduce the number of calories you're eating from sugar, processed foods and junk carbohydrates? Here's a simple trick: Step away from the inner aisles of the supermarket. All the good stuff is on the outside. Spend your time in the periphery of the supermarket.

Buy Some Cookbooks
If I had a mere nickel for every client who asked me "What can I eat?" or who complained of being bored with the same old choices, I would be one very rich nutritionist!

iVillage Member
Registered: 12-19-2002
Tue, 03-23-2004 - 3:33pm
bump!

Maggie

iVillage Member
Registered: 12-19-2002
Thu, 03-25-2004 - 9:55am
*bump*

Maggie

iVillage Member
Registered: 12-19-2002
Sat, 03-27-2004 - 6:47am
bump!

Maggie

iVillage Member
Registered: 12-19-2002
Sun, 03-28-2004 - 8:30am
bump!

Maggie

iVillage Member
Registered: 12-19-2002
Mon, 03-29-2004 - 11:23am
bump!

Maggie

iVillage Member
Registered: 12-19-2002
Tue, 03-30-2004 - 10:53am
bump!

Maggie

iVillage Member
Registered: 12-19-2002
Tue, 03-30-2004 - 4:30pm
bump!

Maggie

iVillage Member
Registered: 12-19-2002
Wed, 03-31-2004 - 9:00am
bump!

Maggie

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