What can you eat in Phase 1 of South Beach?

(From www.southbeach-diet-plan.com)

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

LAMB (Remove all visible fat)

• Center Cut
• Chop
• Loin

PORK

• Boiled ham
• Canadian bacon
• Loin
• Tenderloin

POULTRY (SKINLESS)

• Cornish hen
• Turkey bacon (2 slices per day)
• Turkey and chicken breast

SEAFOOD

• All types of fish and shellfish

TOFU

• Use soft, low-fat or lite varieties

VEAL

• Chop
• Cutlet, leg
• Top round

EGGS

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

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 Tbsp (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

DAIRY

• Low-fat (1 percent) or fat-free milk or soy milk
• Plain or sugar-free low-fat or fat-free yogurt
• Fat-free half & half

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

NUTS (Limit to one serving per day as specified)

• Almonds - 15 (Dry roasted recommended)
• Brazil Nuts - 4
• Cashews - 15 (Dry roasted recommended)
• Pecans - 15 (Dry roasted recommended)
• Macadamia - 8 (Dry roasted recommended)
• Peanut Butter - 1 tsp
• Peanut Butter, Natural = 2 TBS
• Peanuts, 20 small (May use dry roasted or boiled)
• Pine Nuts (Pignolia) - 1 ounce
• Pistachios - 30 (Dry roasted recommended)
• Walnuts - 15 (Dry roasted recommended)

In place of nuts, may use: Flax Seed - 3 TBS

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
• Pigeon Peas
• Soy Beans
• Split Peas
• Broccoli
• Bok Choy
• Cabbage
• Cauliflower
• Celery
• Collard Greens
• Cucumbers
• Eggplant
• Lettuce (All varieties)
• Juice (Limit to 6 ounces per day)
• Tomato
• V-8
• Mushrooms
• Mustard Greens
• Okra
• Onion - Limit to 1/2 per day
• Peppers (All varieties)
• Pickles - Dill or those sweetened with Splenda®
• Radishes (All varieties)
• Rhubarb
• Sauerkraut
• Snow peas
• Spinach
• Sprouts, Alfalfa
• Squash, Spaghetti
• Squash, Summer
• Yellow
• Zucchini
• Tomato - Limit to 1 whole or 10 cherry per serving

FAT CHOICES (with some suggested serving sizes) The following monounsaturated oils are recommended to be consumed daily:

• Olive Oil
• Canola Oil

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):

• Corn
• Enova
• Grape seed
• Safflower
• Soybean

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 per serving

TOPPINGS & SAUCES use 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

SPICES AND SEASONINGS

• All spices that contain no added sugar
• Broth
• 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)

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 (Truvia)

• What to avoid in Phase 1 of South Beach