Updates to SDB Since Book Was Published
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| Mon, 10-02-2006 - 8:42am |
There have been many updates to The South Beach Diet since the book was published. Read on for clarification of many of the changes. Check our board’s “Getting Started†post in the Phase 1 folder for more details and links.
To view the latest changes, scroll down to the bottom of this list!
January 2004: Updates to the “foods to enjoy†lists -
Milk - Old Version:
Avoid all dairy in Phase 1, except for less than 2 tablespoons fat-free 1/2 and 1/2, nonfat milk, 1 percent milk, or soy milk allowed with coffee.
Milk - New Version:
Phase 1:
Now includes 1 percent or fat-free milk, low-fat plain soy milk (4 grams of fat or less per serving), 1 percent or fat-free buttermilk, and fat-free plain yogurt on the Phase 1 "foods to enjoy" list. Limit dairy to 2 servings a day on Phase 1. Note: Feel free to flavor your fat-free plain yogurt like a ricotta creme.
Phase 2:
May introduce artificially sweetened nonfat flavored yogurt, but limit this variety to 4 ounces daily. Note: Since the SBD is low in saturated fat, high-fat whole milk products will remain on the "foods to avoid" lists for all Phases.
Beans - Old Version:
Blackeyed peas and pinto beans weren't allowed until Phase 2.
Beans - New Version:
Allowed in all Phases. 1/3 to 1/2 cup is a recommended portion.
Tomatoes - Old Version:
Limited to one whole tomato or 10 cherry tomatoes per meal in all Phases.
Tomatoes - New Version:
Not limited in any Phase.
Onions - Old Version:
Limited to 1/2 per day in all Phases.
Onions - New Version:
Not limited in any Phase.
Carrots - Old Version:
Avoid carrots in Phase 1 and 2; allowed in moderation in Phase 3.
Carrots - New Version:
Allowed, starting in Phase 2.
Lean Pastrami:
Allowed, starting in any Phase.
Bananas:
(Small) Allowed, starting in Phase 2.
Jicama:
Allowed, starting in any Phase.
Chayote:
Allowed, starting in any Phase.
November 2004:
Some NEW South Beach Dietâ„¢ Clarifications -
For our latest round of updates to the diet, you'll see that some of the changes are really clarifications of existing guidelines. We hope this helps make the plan even easier to follow.
Artificial Sweeteners
Because it's not FDA-approved, we've removed stevia from the Foods to Enjoy and Avoid list (all Phases). We've also added Whey Low as an artificial sweetener to enjoy (all Phases).
Meat Alternatives/Soy
We've updated the guidelines on soy products. The old version used to recommend products with 3 grams of fat or less per 2-3 ounce serving. You may now enjoy products with 6 grams of fat per 2-3 ounce serving.
Meats
Prime rib, jerky, and pork rinds have been added to the Foods to Avoid list (all Phases). Low-fat turkey sausage has been added to the Foods to Enjoy list (all Phases). Please note that low-fat turkey sausage is acceptable for occasional use—roughly once a week.
Milk/Dairy
We've updated the daily serving of milk/dairy (including yogurt) from 2 cups to up to 3 cups (Phases 2 and 3).
Vegetables
Fennel has been added to the Phase 1 Foods to Enjoy list.
January 2005: New Cereal Guidelines -
The guideline for fiber in cereal (Phase 2) has changed from 8g minimum per ounce, to 6-8g minimum fiber per one-ounce serving: "For cereal choices, we like to see 6 to 8 grams of fiber (or more) and 8 grams of sugar (or less) per 1-ounce serving. One ounce is approximately 29 grams." Margaret/SBD Nutritionist
March 2005: Cereal Guidelines Revised Again –
“In our new cereal guidelines, cereals with 3.0 grams - 4.9 grams of fiber per serving are considered "good" fiber choices. Those with 5.0 grams or more per serving are considered "high" sources of fiber. A serving size is one ounce (30 grams). We recommend trying to find a cereal on the upper end of "good" and reaching toward "high". Try to find one with 8 or less grams of sugar per serving. With these guidelines you can probably find several healthy cereals.â€
August 2005: Sweet Treat Allowance Increased -
The former guideline was limiting sweet treats to 75 calories a day. This is increased to up to 100 calories a day.
January 2006: Meal Replacement Shakes Allowed –
“Whole foods are always the best choice. If you choose, you can use meal replacement shakes starting in Phase 1. They should not contain high fructose corn syrup or trans fats. You'll find this information on the "Nutrition Facts" label and the list of ingredients. If you're not sure if this particular product is SBD-friendly, please feel free to send us this information and we'll be happy to evaluate it for you. We encourage a low-fat dairy serving and vegetables or fruit (in Phase 2) to make the meal more complete.
Since we all have hectic schedules, it can be tempting to grab a meal replacement shake instead of fixing a meal. While these products are ok for those occasional days when you simply don't have any time at all, let's see if we can find ways to help you plan ahead. We want you to learn healthy eating habits right from the start of the SBD!
First, let me direct you to the adapt your meal plan page. You'll find a sample meal plan, a list of foods to enjoy, and suggested portion sizes. You'll appreciate this link to our quick meals plan that will give you great menu ideas. Many of our SBD members use these pages as a way to meet their individual preferences and lifestyles.
Again, whole foods are always the best choice. When you do not have the time to prepare a meal, you can utilize a meal replacement shake as a safety net. How often you use them is a personal choice.†Margaret/SBD Registered Dietitian
More details and recommendations for a healthy shake: http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=18190.1



yogurt or even for a change,all those items. thank you so much! hope to hear from you soon! dee
Hi,
I am just starting and wanted to make sure that all of these updates listed above are still in effect? Thank you.
:)
Michele