Phase 1 Foods - Note: Portions are not limited unless otherwise specified.
**For those following the South Beach Diet Gluten Solution Program, the food lists will not the changes/differences. This list has been updated as of 6/9/2013
FOODS TO ENJOY
PROTEIN
Start with a small portion (2 oz for breakfast, 3 oz for lunch/dinner), eat slowly, go back for seconds if still hungry. Be careful of any prepackaged meat, poultry or fish products, such as burgers or canned seafood, which may contain fillers, including wheat flour, wheat starch, bread crumbs, or hydrolyzed wheat protein.
BEEF
Lean* cuts (* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat), 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
POULTRY
(Choose cuts without the skin or remove it when cooking or before eating)
Chicken breasts, all cuts
Ground breast of chicken
Cornish hen
Duck Breast
Ground breast of duck
Turkey Breast
Ground breast of turkey
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving)
Turkey bacon
Turkey Pepperoni
Turkey Pastrami
SEAFOOD
Limit your intake of fish high in mercury and other contaminant. These include marlin, swordfish, shark, tilefish, orange roughy, king mackerel, bigeye and ahi tuna, and canned albacore tuna - use light tuna instead.
Fish (all types)
Salmon roe
Shellfish (all types)
Tuna, water-packed light in cans or pouches, and salmon and other water-packed fish
PORK
Boiled ham
Canadian bacon
Loin, chop or roast
Tenderloin
VEAL
Chop
Cutlet, leg
Top round
LAMB
Eat occasionally and remove all visible fat)
Center Cut
Chop, loin, rib or shoulder
Roast, loin
GAME MEATS
Buffalo (bison)
Elk
Ostrich
Venison
DELI MEATS
Choose all-natural, lower-sodium, and nitrite free meats. Check labels to confirm that a product is gluten free.
Chicken breast, regular, smoked, or peppered
Ham, boiled, and all-natural uncured smoked (avoid sugar-cured, maple-cured, and honey-baked)
Turkey breast, regular, smoked or peppered
Roast beef, lean
VEGETARIAN MEAT ALTERNATIVES
Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving. Most veggie burgers and many vegetarian meat substitutes contain gluten in the form of soy sauce made from wheat, texturized wheat protein, wheat gluten, bulgur wheat, or wheat flour. Read labels carefully.
Tempeh - 1/4 cup suggested serving size; check label for gluten
Tofu (all varieties without gluten-containing seasonings) - 1/2 cup suggested serving size
Yuba (bean cured in sticks or sheets)
Seiten
CHEESE (FAT-FREE OR LOW-FAT)
For hard cheese, look for varieties that have 6 grams of fat or less/ounce
American
Cheddar
Cottage cheese, 1-2% or fat-free
Feta
Goat cheese (chevre)
Mozzarella
Parmesan
Provolone
Queso fresco
Ricotta, nonfat or part-skim
Sheep's milk cheese
Soy cheese (read label carefully)
Spreadable cheese, light (3/4oz wedge, all flavors)
String cheese, part skim
Swiss
EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired. Check labels for gluten.
DAIRY AND DAIRYLIKE PRODUCTS
Except for evaporated milk and half-and-half, 2 cups allowed daily, including nonfat or low-fat plain yogurt.
Almond milk, unsweetened
Buttermilk, low-fat or light
Coconut milk beverage, unsweetened, plain (boxed, not canned, and approxximately 45 calories per cup)
Evaporated milk, fat free (2 TBSP)
Greek yogurt, nonfat, plain
Half-and-half, fat free (2 TBSP)
Kefir, nonfat and low-fat plain
Milk, fat free or 1%
Nonfat dry milk powder instant
Soy milk, unsweetened, or low-sugar plain or vanilla (4g or less fat per 8-oz serving). Avoid products that contain high-fructose corn syrup.
Yogurt, nonfat or low-fat plain
BEANS/LEGUMES
Fresh, dried, frozen, or canned without added sugar. Start with 1/3 to 1/2 cup serving size. If you are gluten sensitive, you must be aware of dried beans possibly cross contaminated via being stored in bulk bins.
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Cranberry beans
Edamame
Fava beans
Great Northern Beans
Hummus (2 oz or 1/4 cup)
Italian Beans
Kidney Beans
Lentils (any variety)
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Refried beans, fat-free, canned
Soy Beans
Split Peas
White Beans
VEGETABLES
(May use fresh, frozen or canned without added sugar). Eat a minimum of 2 cups with lunch AND dinner, and at least a 1/2 cup with breakfast (or snack).
Artichoke hearts
Artichokes
Arugula
Asparagus
Aubergine (Eggplant)
Bean sprouts
Bok choy
Broccoli
Broccolini
Broccoli rabe
Brussels Sprouts
Cabbage (green, red, napa, Savoy)
Capers
Capiscum (Peppers)
Cauliflower
Celeriac (Celery Root)
Celery
Chayote
Collard Greens
Courgette (Zucchini)
Cucumbers
Daikon radishes
Eggplant (Aubergine)
Endive
Escarole
Fennel
Fiddlehead Ferns
Garlic
Grape leaves
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Okra
Onions
Parsley
Pepperoncini
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimentos
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallot
Snap Peas
Snow peas
Spinach
Sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)
Squash, Spaghetti
Squash, Summer (yellow, zucchini, pattypan)
Swiss Chard
Tomato (fresh and all varieties of canned, jarred, and dried with 3g sugar or less per serving)
Tomatillos
Tomato Juice, low sodium
Turnip Greens
Vegetable Juice Cocktail (V8)
Water Chestnuts
Watercress
Wax Beans
Zucchini (Courgette)
NUTS AND SEEDS
Limit to one serving per day as specified. Dry roasted recommended. Avoid seasoned or coated nuts, which may contain gluten or sugar.
almonds - 15
Brazil Nuts - 4
Cashews - 15
Chestnuts - 6
Chia Seeds - 3 TBSP (1 oz)
Coconut, unsweetened, 1/4 cup
Edamame, dry roasted - 1/4 cup
Filberts - 25
Flaxmeal (ground flaxseed) - 3 TBSP
Flax Seed - 3 TBS (1 oz)
Hazelnuts - 25
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS (look for brands with 1g sugar or less per 2TBSP)
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz) That's 1 TBS after shelling.
Sesame Seeds - 3 TBS (1 oz)
Soy nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz) That's 1 TBS after shelling.
Tahini - 2 TBSP
Walnuts - 15
FATS/OILS
Up to 2 TBSP of the following fat/oils are allowed daily. Monounsaturated oils are particularly recommended.
Monounsaturated Oil:
Canola
Olive (particularly extra-virgin)
Polyunsaturated Oils or a Blend of Monounsaturated and Polyunsaturated:
Corn
Flax
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Coconut Oil, extra-virgin - 1 TBSP
Cream Cheese, light - 2 TBSP (use occasionally)
Cream Cheese alternative, dairy-free, made from soy - 2TBSP (use occasionally)
Guacamole - 1/2 cup = 1 TBS oil
Margarine/Vegetable Oil Spread - 2 TBSP (choose brands that do not contain trans fat; no stick margarines)
Mayonnaise - Low Fat or light - 2 TBS (avoid varieties made with high fructose corn syrup)
Mayonnaise, regular - 1 TBSP
Olives (small green) - 15 = 1/2 TBSP oil
Olives (small black) - 8 = 1/2 TBSP 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. Check labels carefully for gluten
SEASONINGS AND CONDIMENTS
Check labels on all seasonings or condiments to confirm that a product is sugar free and gluten free.
All pure herbs and spices that contain no added sugar
Arrowroot
Barbecue Sauce, sugar free
Broth, gluten free beef, chicken,vegetable (preferably fat free, low sodium or less sodium)
Chili peppers, fresh and dried
Chile paste
Chile sauce, sugar free
Chipotles in adobo
Cocktail sauce, sugar free
Cooking sprays (such as olive oil, canola oil)
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
Hot pepper sauce
Ketchup, sugar free
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Liquid smoke
Mustard, all types, except honey mustard; check yellow mustard and mustard powder carefully
Pepper, ground and whole peppercorns (black, cayenne, red, pink andwhite)
Salsa (check labels for added sugar and gluten)
Vinegar, all except malt vinegar
Wasabi, powdered or paste
Use the following toppings and sauces occasionally (check labels for added sugar, gluten and MSG)
Coconut milk, lite, unsweetened, for cooking - 1/4c max
Cream Cheese, fat-free - 1 TBS
Miso - 1/2 TBS (only if not on gluten sensitive plan)
Shoyu - 1/2 TBS
Sriracha sauce - 1 tsp
Sour Cream, fat free - 1 TBSP
Soy Sauce - 1 TBSP (use tamari if gluten free)
Steak Sauce - 1/2 TBS
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
Chocolate syrup - sugar free
Cocoa powder, baking type (unsweetened baking type labeled 100% cacao and gluten free)
Drink mix, sugar free and nutrient enhanced
Fruit flavored pops, frozen, sugar free
Fudgsicles, no sugar added (check for gluten)
Gelatin, sugar-free
Gum, sugar-free
James and jellies, sugar-free
Syrups, sugar-free
Whipped topping, light or fat-free - 2 TBS
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
Agave Nectar (1 TBSP daily)
Aspartame (Nutrasweet, Equal)
Monk Fruit, natural no calorie sweetener (Nectresse, Monk Fruit in the Raw)
Saccharin (Sweet & Low)
Stevia
Stevia and erythritol (Truvia)
Sucralose (Splenda)
BEVERAGES
Almond milk, unsweetened (limit to 2 cups daily as part of total diary servings)
Buttermilk, lowfat or light,limit to 2 cups daily as part of total dairy servings.
Caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
Club Soda
Coconut milk beverage, unsweetened, plain, and boxed, not canned, with approximately 45 calories per cup (limit to 2 cups daily as part of total dairy servings)
Diet, decaffeinated, sugar-free sodas and drinks (drink in moderation)
Herbal teas (peppermint, chamomile, etc.) (watch out for herbal teas containing barley malt or other forms of gluten)
Kefir, nonfat or low fat plain
Milk (1% or fat-free) (limit to 2 cups daily as part of total dairy servings
Seltzer
Soy Milk, unsweetened or low sugar plain or vanilla (4g or less fat per 8-oz serving). Avoid products that contain high fructose corn syrup. (Limit to 2 cups daily as part of total dairy servings)
Sugar-free powdered drink mixes
Tomato Juice, low sodium
Vegetable Juice blends, low sodium
Edited by: KIERAE at: 6/9/2013 (19:48)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae - happily maintaining since 1/2009
Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae www.facebook.com/Robinlove60
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