Phase 1 Foods to Enjoy & Avoid

iVillage Member
Registered: 04-01-2004
Phase 1 Foods to Enjoy & Avoid
20
Tue, 03-25-2008 - 5:30pm







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

    Ground breast of chicken

    Ground breast of turkey

    Low-fat turkey sausage (3–6 g fat per 60 g serving)

    Turkey bacon

    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
    GAME MEATS
    Buffalo
    Elk
    Ostrich
    Venison 




    GAME MEATS

    Buffalo

    Elk

    Ostrich

    Venison
     




    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

    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
    Blue cheese (does not come as reduced fat, so use in moderation)



    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.








    DAIRY
    Except for half-and-half, 2 cups allowed daily, including nonfat or low-fat plain yogurt.

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

    Buttermilk, 1% or fat-free

    Evaporated milk, fat-free (2 Tbsp.)

    Greek yogurt, nonfat

    Half-and-half, fat-free (2 Tbsp.)

    Milk, 1% or fat-free

    Soymilk, low-fat plain, vanilla, or artificially sweetened (4 g or less fat per 8 oz. serving). Be sure that the product does not contain high-fructose corn syrup.

    Yogurt, low-fat or nonfat plain

    DAIRY
    Except for half-and-half, 2 cups allowed daily, including nonfat or low-fat plain yogurt.






    Low-fat milk (fat-free or 1%)
    Buttermilk (fat-free or 1%)
    Evaporated Milk (fat-free)
    Greek Yogurt (fat-free)



    Half & Half, fat-free (2 Tbs.)

    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

    Yogurt, fat-free or low-fat plain






    BEANS/LEGUMES
    Fresh, frozen, or canned (without added sugar). Start with a 1/3- to 1/2-cup serving size.

    (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 
     






    VEGETABLE CHOICES

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

    Artichokes

    Arugula

    Asparagus



    Broccoli

    Bok Choy

    Brussels Sprouts

    Cabbage

    Capers

    Cauliflower

    Celery
    Celery Root

    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

    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 Fat such as Smart Balance

    Mayonnaise - Regular - 1 TBS

    Mayonnaise - Low Fat - 2 TBS (avoid those 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

    All spices that contain no added sugar

    Broth

    Espresso powder

    Extracts (almond, vanilla, or others)

    Horseradish sauce




    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 (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

    Acesulfame K

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

    Nutrasweet (Equal)

    Saccharin (Sweet & Low)

    Sucralose (Splenda)
     






    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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    Edited 7/1/2009 11:00 am ET by cl-cathy205


    Edited 7/1/2009 11:32 am ET by cl-cathy205
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    iVillage Member
    Registered: 04-01-2004
    Tue, 04-28-2009 - 6:23pm
    Hmmm.
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    iVillage Member
    Registered: 05-04-2003
    Tue, 04-28-2009 - 6:39pm
    NSA ice cream 1/2 cup isn't legal in phase one?

    MadsenFallSiggy3.png picture by jenniemadsen1

    iVillage Member
    Registered: 04-01-2004
    Tue, 04-28-2009 - 6:47pm
    Sorry.
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    iVillage Member
    Registered: 05-04-2003
    Tue, 04-28-2009 - 6:50pm

    Yeah I went back and re-read the list but I'm having trouble posting so I couldn't tell you that I found it, lol.


    I swear I remember eating NSA ice cream last time I did phaseone - when I first started south beach.


    I think I might make my milk shake anyway - w/ the 1/2 cup like I was planning and the low fat milk. I've been thinking about

    MadsenFallSiggy3.png picture by jenniemadsen1

    iVillage Member
    Registered: 04-01-2004
    Tue, 04-28-2009 - 7:03pm
    If you freeze a banana and use just milk it will be thick like a milkshake.
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    iVillage Member
    Registered: 05-04-2003
    Tue, 04-28-2009 - 7:51pm

    Reeeeeeeeeeeeealy? Bananas are going on the list!!!


    They aren't really phase one either... lol, but I have been doing about a serving of fruit every other day. I do have to be careful with my fat and natural sugars getting too low and triggering a migraine. That happened this time last year when I was trying to combat the IUD/O hormones.

    MadsenFallSiggy3.png picture by jenniemadsen1

    iVillage Member
    Registered: 05-18-2007
    Thu, 05-07-2009 - 8:24pm

    Hi Jennie - listen I was sooo excited to see that you are here

    SB Signature  
    iVillage Member
    Registered: 05-04-2003
    Fri, 05-08-2009 - 9:13am

    Hey - I am glad you are back!!!


    I've been pretty consistant posting in the DYK thread but was off the beach for a while dealing with appetite issues.... getting my IUD removed pretty much took care of that! ;-S


    I did really well on phase one...(lost about 10 lbs which I consider a TOTAL success given that this is my second go round and I've been doing SB for nearly 3 years now)

    MadsenFallSiggy3.png picture by jenniemadsen1

    iVillage Member
    Registered: 09-21-2008
    Sat, 06-20-2009 - 4:59pm
    Is mustard okay in Phase 1?

     

     

     

     

    iVillage Member
    Registered: 04-01-2004
    Sat, 06-20-2009 - 5:50pm
    Yes.
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