Phase 1 Foods to Enjoy & Foods to Avoid

iVillage Member
Registered: 04-01-2005
Phase 1 Foods to Enjoy & Foods to Avoid
17
Wed, 09-13-2006 - 6:43am







Phase 1 Foods
Print this list out and use it when shopping for groceries.
Note: Portions are not limited unless otherwise specified.





Foods to Enjoy
 









PROTEIN

BEEF  Lean* cuts, such as:

Bottom Round

Eye of Round

Flank Steak

Ground beef:

  • Extra Lean (96/4)

  • Lean (92/8)

  • Sirloin (90/10)


  • London Broil

    Pastrami, lean

    Sirloin Steak

    T-bone

    Tenderloin

    Top Loin

    Top Round

    * Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.

     




    POULTRY (SKINLESS)

    Cornish hen

    Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) can be eaten as an occasional treat (approximately once/week)

    Turkey bacon (2 slices per day)

    Turkey and chicken breast
     




    SEAFOOD

    All types of fish and shellfish

    Water-packed tuna and other canned fish

    Salmon roe

    Sashimi
     




    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

    Boiled ham

    Deli sliced turkey breast

    Steamship roast beef

    Smoked ham
     




    MEAT SUBSTITUTES (SOY BASED)
    Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving

    Bacon - Limit to 2 slices per day

    Burger

    Chicken, unbreaded

    Hot Dogs

    Sausage Patties and Links - Limit 1 patty or 2 links per day

    Seiten

    Soy Crumbles - 1/4 cup (2 oz) suggested serving

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

    Tempeh 1/4 cup suggested serving

    Tofu All varieties, 1/2 cup suggested serving

    Yuba (Bean Curd or Sheet)
     




    CHEESE (FAT-FREE OR LOW-FAT)
    Look for varieties that have 6 grams of fat or less/ounce

    American

    Cheddar

    Cottage cheese, 1-2% or fat-free

    Cream cheese substitute, dairy-free

    Feta

    Mozzarella

    Parmesan

    Part-skim Ricotta

    Part-skim String

    Provolone

    Swiss
     




    EGGS

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






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

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

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

    Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup

    1% or fat-free buttermilk

    Fat-free plain yogurt




    BEANS/LEGUMES

    (Start with 1/3 - 1/2 cup serving)

    Adzuki Beans

    Black Beans

    Black-eyed peas

    Broad Beans

    Butter Beans

    Cannellini Beans

    Chickpeas or Garbanzo

    Edamame

    Great Northern Beans

    Italian Beans

    Kidney Beans

    Lentils

    Lima Beans

    Mung Beans

    Navy Beans

    Pigeon Peas

    Pinto Beans

    Soy Beans

    Split Peas

    White Beans 
     




    VEGETABLES

    VEGETABLE CHOICES

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

    Artichokes

    Arugula

    Asparagus



    Broccoli

    Bok Choy

    Brussels Sprouts

    Cabbage

    Capers

    Cauliflower

    Celery

    Chayote

    Chicory

    Collard Greens

    Cucumbers

    Eggplant

    Endive

    Fennel

    Garlic

    Green Beans

    Hearts of palm

    Jicama

    Kale

    Leeks

    Lettuce (All varieties)

    Mushrooms (All varieties)

    Mustard Greens

    Nopales

    Okra

    Onions

    Parsley

    Peppers (All varieties)

    Pickles - Dill or artificially sweetened

    Radicchio

    Radishes (All varieties)

    Rhubarb

    Sauerkraut

    Scallions

    Sea Vegetables

    Snap Peas

    Snow peas

    Spinach

    Sprouts

    Squash, Spaghetti

    Squash, Summer

  • Yellow

  • Zucchini


  • Swiss Chard

    Tomato

    Tomato Juice

    Turnip Greens

    Vegetable Juice Cocktail

    Water Chestnuts

    Watercress

    Wax Beans

    Zucchini
     



    NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.)

    Almonds - 15

    Brazil Nuts - 4

    Cashews - 15

    Filberts - 25

    Flax Seed - 3 TBS (1 oz)

    Hazelnuts - 25

    Macadamia - 8

    Peanut Butter, Natural, and other nut butters - 2 TBS

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

    Pecans - 15

    Pine Nuts (Pignolia) - 1 ounce

    Pistachios - 30

    Pumpkin Seeds - 3 TBS (1 oz)

    Sesame Seeds - 3 TBS (1 oz)

    Soy Nuts - 1/4 cup

    Sunflower Seeds - 3 TBS (1 oz)

    Walnuts - 15
     




    FATS/OILS

    FATS/OILS

    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

    Flax

    Grapeseed

    Peanut

    Safflower

    Sesame

    Soybean

    Sunflower

    Other Fat Choices:

    Avocado - 1/3 whole = 1 TBS oil

    Guacamole - 1/2 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 - 1 TBS

    Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)

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

    Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.
     




    SEASONINGS AND CONDIMENTS

    SEASONINGS AND CONDIMENTS

    All spices that contain no added sugar

    Broth

    Espresso powder

    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)

    Salsa (check labels for added sugar)

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

    Cream Cheese, fat-free or light - 2 TBS

    Hot Sauce

    Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)

    Miso - 1/2 TBS

    Shoyu - 1/2 TBS

    Sour Cream, light and reduced-fat - 2 TBS

    Soy Sauce - 1/2 TBS

    Steak Sauce - 1/2 TBS

    Tamari

    Worcestershire Sauce - 1 TBS

    Whipped Topping, Light or Fat-Free - 2 TBS 




    SWEET TREATS

    SWEET TREATS (Limit to 75-100 calories per day)
    Sweet treats are items that contain sugar alcohols, such as:

    Candies, hard, sugar-free

    Chocolate powder, no-added-sugar

    Cocoa powder, baking type

    Fudgsicles, no sugar added

    Gelatin, sugar-free

    Gum, sugar-free

    Jams and jellies, sugar-free

    Popsicles, sugar-free

    Syrups, sugar-free

    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

    SUGAR SUBSTITUTES

    Acesulfame K

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

    Nutrasweet (Equal)

    Saccharin (Sweet & Low)

    Sucralose (Splenda)
     




    BEVERAGES

    BEVERAGES

    Decaf Coffee and Tea

    Diet, decaffeinated, sugar-free sodas and drinks

    Herbal teas (peppermint, chamomile, etc.)

    Milk (1% or fat-free) and soymilk (low-fat plain).

    Sugar-free powdered drink mixes

    Vegetable Juice

    Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day.
    Foods to Avoid
     




    BEEF

    Brisket

    Jerky, unless homemade without sugar

    Liver

    Other fatty cuts

    Prime Rib

    Rib steaks
     




    POULTRY

    Chicken, wings and legs

    Duck

    Goose

    Poultry products, processed

    Turkey, dark meat (including wings and thighs)
     




    PORK

    Honey-baked ham

    Pork rinds
     




    VEAL

    Breast
     




    CHEESE

    Brie

    Edam

    Nonreduced fat
     




    VEGETABLES

    Beets

    Carrots

    Corn

    Green peas

    Potatoes, white

    Potatoes, sweet

    Pumpkin

    Turnips (root)

    Winter squash

    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
     




    MILK/DAIRY

    Ice cream

    Milk, whole
     




    MISCELLANEOUS

    No regular ketchup or cocktail sauce

    No pork rinds - too high in saturated fat

    No jerky - too high in sugar content
     




    BEVERAGES

    Alcohol of any kind, including beer and wine


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    iVillage Member
    Registered: 04-01-2004
    Mon, 11-05-2007 - 3:38pm
    Wow...Welcome back, Carolyn!
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    iVillage Member
    Registered: 12-05-2007
    Wed, 12-05-2007 - 12:59pm

    I am very new to the SB diet.

    iVillage Member
    Registered: 05-08-2006
    Wed, 12-05-2007 - 2:06pm

    Welcome Aboard!

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    iVillage Member
    Registered: 04-01-2004
    Wed, 12-05-2007 - 3:22pm

    Hi,


    Welcome to the South Beach board.

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    iVillage Member
    Registered: 12-05-2007
    Wed, 12-05-2007 - 5:44pm
    Thank you for the links with the South Beach info on it.
    iVillage Member
    Registered: 08-03-2007
    Wed, 12-05-2007 - 11:15pm
    I would not put my kids on Phase 1. My kids eat all of my Phase 2 foods but personally, I don't think Phase 1 is good for young children. They need fruits and grains to be healthy. I don't know if anyone else mentioned that or not. You might want to check with a CL about it for sure. I just know I wouldn't let my kids do it.




    Lilypie Expecting a baby Ticker
    iVillage Member
    Registered: 04-01-2004
    Thu, 12-06-2007 - 7:08am
    Jammie is right.
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