Food list allowed on SB

You probably already know what South Beach is all about. But maybe you forgot some details, or you’re not sure about a veggy or a type of meat. This is why I decided to post this list, for anyone’s reference. Also please feel free to comment if you have any question, and either me or another willing SB-er will happily answer.

FOOD LIST OVERVIEW

PHASE 1

Vegetables to enjoy listed alphabetically (legumes included):

May use fresh, frozen or canned, without sugar added

Artichokes

Asparagus

Beans, Green

Beans, Italian

Beans, Wax

Beans or Legumes:

Black Beans

Butter Beans

Chickpeas or Garbanzo

Kidney

Lentils

Lima Pigeon Peas

Soy Beans

Split Peas

Broccoli

Bok Choy

Brussels Sprouts

Cabbage

Capers

Cauliflower

Celery

Collard Greens

Cucumbers

Eggplant

Hearts of palm

Kale

Leeks

Lettuce (All varieties)

Juice (Limit to 6 ounces per day) -Tomato -V8

Mushrooms (All varieties)

Mustard Greens

Okra

Onion - Limit to ½ per day

Parsley

Peppers (All varieties)

Pickles - Dill or those sweetened with Splenda

Raddicchio

Radishes (All varieties)

Rhubarb

Sauerkraut

Scallions

Sea Vegetables

Snow peas

Spinach

Sprouts, Alfalfa

Squash, Spaghetti

Squash, Summer

Zucchini

Swiss Chard

Tomato - Limit to 1 whole or 10 cherry per meal

Turnip Greens

Turnips

Water Chestnuts

Vegetables to avoid

Beets

Carrots

Corn

Potatoes, white

Potatoes, sweet

Yams

Meats to enjoy

Fat-free low-fat only lunchmeat

Lean cuts of beef, such as: Sirloin (including ground)

Tenderloin

Top round

Cornish hen

Turkey bacon (2 slices per day)

Turkey

chicken breast

All fish and shellfish

Boiled ham

Canadian bacon

Pork tenderloin

Chopped veal

Veal leg cutlet

Veal top round

Meats to avoid

Beef brisket, liver, rib steaks (other fatty cuts)

Chicken wings & legs

Duck

Goose

Any processed poultry products

Honey-baked ham

Veal breast

Cheese to enjoy

Fat-free or low-fat only

String

American

Cheddar

Cottage Cheese

Cream cheese substitute

Mozzarella

Parmesan

Provolone

Ricotta

Cheese to avoid

Any non-reduced fat

Edam

Brie

Fruits, starches and dairy to avoid

Avoid ALL fruit, dairy and starches (bread, oatmeal, rice, etc.) including yogurt (cup style & frozen) & milk (even soy)

Nuts and seeds to enjoy

count out 15 nuts for a snack (unless specified differently)

Almonds (plain, not flavored)

Cashews

Pistachios

Walnuts

Pine nuts

Peanuts (20 small)

Peanut butter (1 teaspoon)

Pecan halves

Sunflower seeds

Pumpkin seeds

Miscellaneous to avoid

alcohol of ANY kind

any seasoning that contains sugar or MSG

Any drink with sugar (sweet tea, sodas, Kool-Aid, juice, etc.)

Oils to enjoy

Canola oil

Olive oil

Peanut oil

Sweets

For a sweet treat substitute try sugar free jello, popsicles, fudgesicles, etc. It should help satisfy that

sweet tooth without cheating. Also, remember that fiber, protein, fat and acidity (a squirt of lemon or even

the zest) all will slow down the sugar release from eating high carb foods. If you just have to cheat, have

some fiber rich food, or protein with it to help from starting a craving cycle.

Snacks

Remember to have a small snack mid-morning and mid-afternoon to help control portion sizes during

mealtime. Perhaps a very small salad with a piece of lunch meat or cheese.

PHASE 2

Foods you can reintroduce to your meals after the first two weeks.

Fruits

Apples

Apricots - dried fresh

Blueberries

Cantaloupe

Cherries

Grapefruit

Grapes

Kiwi

Mangoes

Oranges

Peaches

Pears

Plums

Strawberries

Dairy

Milk

light soy

fat-free or 1%

Yogurt

light, fruit-flavored

plain, low-fat or fat-free

Starches (use sparingly)

Bagels, small, whole grain

Bread, multi-grain, oat and bran, rye, whole wheat

Cereal

Fiber One

Kellogg's Extra-Fiber All Bran oatmeal (not instant), other high-fiber

Uncle Sam

Muffins, bran - sugar-free (no raisins)

Pasta, whole wheat

Pita, stone-ground, whole wheat

Popcorn

Potato, small, sweet

Rice, brown, wild

Vegetables and legumes

Barley

Beans, pinto

Black-eyed peas

Peas, green

Miscellaneous

Chocolate (sparingly), bittersweet, semisweet

Pudding, fat-free

Wine, red

Foods to avoid (or eat rarely)

Starches and breads

Bagel, refined wheat

Bread - refined wheat white

Cookies

Cornflakes

Matzo

Pasta, white flour

Potatoes - baked, white instant

Rice cakes

Rice, white

Rolls, dinner

Vegetables

Beets

Carrots

Corn

Potatoes

Fruits

Bananas

Canned fruit, juice packed

Fruit juice

Pineapple

Raisins

Watermelon

Miscellaneous

Honey

Ice cream

Jam

RECOMMENDATIONS FOR EASING INTO PHASE 2 BY DR. AGATSTON

Fruit

1 fruit serving allowed daily to begin, gradually increased to 3 total servings for the day

Fruit choices (with suggested serving size)

- Apples, 1 small

- Apricots, 4, or 7 dried apricot halves

- Blueberries, 3/4 cup

- Cantaloupe, 1/4 or 1 cup chunks

- Cherries, 12

- Grapefruit, 1/2

- Grapes, 15

- Kiwi, 1

- Mangoes, 1/2

- Oranges, 1

- Peaches, 1 medium

- Pears, 1 medium

- Plums, 2

- Strawberries, 3/4 cup

Starches

1 starch serving allowed daily at first, gradually increased to 2 or 3 total servings for the day

Starch choices and carbs (with suggested serving size)

- Bagel, small, whole-grain, 1/2 small

- Bread, 1 slice (multigrain, oat and bran, rye, whole-wheat)

- Cereal, 1/2 cup (Fiber One, Kasha, cooked, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Muesli, toasted, Uncle Sam)

- Couscous, 1/2 cup

- Muffins, bran, 1 (sugar-free (no raisins))

- Pasta, whole-wheat, 1/2 cup

- Peas, green, 1/2 cup

- Pita, 1 small (stone-ground, whole-wheat)

- Popcorn, 1/2 cup

- Potato, small, sweet, 1 small

- Quinoa, cooked 1/2 cup

- Rice, 1/2 cup (brown, wild)

- Wheat germ, 3 Tbs.

Milk

1 - 1 1/2 cups allowed daily (including yogurt)

Milk choices

Milk, no fat or 1%, 1/2 cup

- Light soy, 1/2 cup

- Plain, low-fat or fat-free yogurt, 1/2 cup

Don’t forget (for all phases)

1. Drink at least eight glasses of water or decaf beverages (club soda, unsweetened flavored seltzers, decaf tea or coffee [no sugar], decaf sugar-free sodas) per day.

2. Limit caffeine-containing beverages to 1 cup per day.

3. Take a daily multivitamin and mineral supplement.

4. Take a daily calcium supplement (500 mg for men of all ages and women under 50, 1,000 mg for women over 50).