Thursday, November 1, 2007

South Beach Phase 2 food list...

Foods you can reintroduce
to your diet


BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once a week) if they are at least 97% fat free (3-6 g of fat per serving)


FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana—1 medium (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)—1
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwifruit - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plums - 2
Prunes - 4
Tangerines - 2


MILK/DAIRY
(2-3 cups allowed daily, including yogurt)
Yogurt
4 oz. per day (artificially sweetened low-fat or nonfat flavored yogurt; avoid varieties that contain high-fructose corn syrup)


WHOLE GRAINS AND STARCHY VEGETABLES
Start with one serving daily, gradually increasing to up to three or four servings daily. Unless otherwise stated, choose wholegrain products that have 3 g or more of fiber per serving.
Bagels, small, whole grain - 1/2 (1 oz.)
Barley - 1/2 cup cooked
Bread - 1 slice (1 oz.)
homemade breads made
with whole grains
(buckwheat, whole wheat,
spelt, whole oats, bran, rye)
multigrain
oat and bran
rye
sprouted grain
whole wheat
Buckwheat - 1/2 cup cooked
Calabaza - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Cassava - 1/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Cereal
Hot - (choose whole-grain and slow-cooking varieties, not instant)
Cereal Cold - (choose low-sugar with 5 g or more of fiber per serving)
Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats
English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin—varieties varieties with 3 grams of fiber are the best choice.)
Farro - 1/2 cup cooked
Green Peas - 1/2 cup
(considered a starchy vegetable; count as a starch/grain serving)
Muffins, bran - 1 small, homemade
sugar-free (no raisins)
Pasta
Whole wheat - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pita - 1/2, or 1 oz.
stone-ground
whole wheat
(most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice.)
Popcorn, 3 cups popped
Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil
Potato, sweet, 1 small
(considered a starchy vegetable; count as a starch/grain serving)
Pumpkin - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
basmati
brown, regular, converted, or parboiled
wild
Rice noodles - 1/2 cup cooked
Soba noodles - 3/4 cup cooked
Taro - 1/3 cup
(considered a starchy vegetable; count as a starch/grain serving)
Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats - 1 small
Winter squash - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Yams, 1 small
(considered a starchy vegetable; count as a starch/grain serving)


VEGETABLES
Carrots —1/2 cup
Peas, green —1/2 cup


OCCASIONAL TREATS
Chocolate (limited)
bittersweet dark
semisweet dark


SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)


BEVERAGES
Wine (1 - 2 glasses daily with or after meals)

Foods to avoid or eat rarely

STARCHES AND BREADS
Bagel, refined wheat
Bread
refined wheat
white
Cookies
Cornflakes
Matzo (exception: whole wheat varieties, which are allowed)
Pasta, white flour
Potatoes
baked, white
instant
Rice cakes
Rice
white
jasmine
sticky
Rolls, dinner


VEGETABLES
Beets
Corn
Potatoes, white


FRUIT
Canned fruit, in heavy syrup
Fruit juice
Pineapple
Raisins
Watermelon


MISCELLANEOUS
Honey
Ice cream
Jam

2 comments:

Stephanie said...

THANKS!!! Man, Phase II looks so much better right now...like heaven with some bread back! :) Soon...soon...

hgh buyer1ex0sd said...

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