Daily Dish from the "official" SBD site

[ami]

Ask Dr. Arthur Agatston
Heart-Healthy Meats

Q: My husband was recently diagnosed with high blood pressure, so I'm trying to serve him healthy food. He's such a meat-and-potatoes guy, though, that I'm having a hard time getting him to eat other things. Can you recommend some cuts of meat that are better for him than the fatty steaks and hamburgers he loves?
— Sally, Delaware
Dr. Arthur Agatston A:

The good news is that a meat-and-potatoes guy doesn't have to give up meat and potatoes. Today there are plenty of lean cuts of beef to choose from. I define "lean" as having 10 grams or less of total fat and 4.5 grams or less of saturated fat per 3½ ounces (check the labels). For a healthy steak, choose London broil, sirloin, tenderloin (filet mignon), T-bone, or flank steak. When buying hamburger, look for extra lean or lean sirloin. Bottom round, eye of round, top loin, and top round are also lean cuts.

As far as potatoes go, choose sweet potatoes over white ones. Sweet potatoes are high in beta-carotene and vitamin C and provide plenty of filling fiber. To get the most nutrients, serve sweet potatoes with the skin on and avoid topping them with butter or sour cream. Try fat-free Greek yogurt instead (it tastes like sour cream). And remember, you can mash the sweet potatoes or slice them into "fries," and bake them with a little olive oil and the spices of your choice.

Keep in mind that there are plenty of other choices besides beef. You can make hamburgers and meat loaf with lean ground turkey or chicken. Pork tenderloin is lean, as are game meats such as buffalo and venison (which also make great burgers). And don't forget to serve seafood. I recommend that my heart patients eat fish or shellfish at least twice a week for the healthy omega-3 fatty acids they provide.

[Alexe]

Hi Ami, How much have you lost? Are you on phase 3?

[ami]

Healthy Cinco de Mayo Guidelines

Music, dancing, colorful decorations, and festive food are all part of Cinco de Mayo, the Mexican holiday celebrated tomorrow that commemorates the country’s victory over the French army during the Battle of Puebla back in 1862. It’s a spirited occasion that is fun to celebrate with a fabulous Mexican meal and a big group of friends. If you love Mexican food — you’re in luck! This cuisine can easily be part of the South Beach Diet when each dish is prepared with the freshest, healthiest ingredients, such as avocado, tomatoes, and fresh lime juice. Whether you’re hosting a fiesta or dining out at a Mexican restaurant, here are some healthy guidelines to help you stay on track:

1. Opt for lean grilled meat, skinless chicken breast, or seafood dishes. Grilled meat and seafood dishes, such as carne asada (grilled meat), mole pollo (boned chicken breast served in a hot and spicy sauce), mojo pollo (chicken in a tangy citrus sauce), and camarones de hacha (shrimp sautéed in red and green tomato sauce) are healthy choices.

2. Skip the corn tortilla shells. When on Phase 2, choose whole-wheat or multigrain tortillas or wraps (if you’re dining out, ask the server if the restaurant offers them). Make sure to purchase tortillas that are 100 percent whole grain and contain no trans fats or saturated fats.

3. Enjoy a side of black or pinto (red) beans. Frijoles, or beans, are a signature ingredient in many Mexican recipes. Beans are rich in fiber, protein, and B vitamins. Avoid refried beans because they tend to be made with lard, which is high in saturated fat.

4. Choose healthy toppings and condiments, such as reduced-fat sour cream, guacamole, and fresh salsa. Guacamole is traditionally made with avocado, which is rich in heart-healthy monounsaturated fats, fiber, and vitamin E. Salsa is a nutrient-dense condiment that is mainly made with tomatoes, which are high in the antioxidant lycopene.

5. Drink a homemade margarita. Starting on Phase 2, you can blend a refreshing margarita at home, using fresh lime juice, a little granular sugar substitute, 1 1/2 ounces of tequila, and some salt to the rim of your glass. Or, you can opt for a sugar-free, lemon-lime-flavored powdered drink mix. Be sure to drink with your meal to help with the absorption of alcohol. And as always, sugar-free sodas and water are also fine choices.

6. Steer clear of certain Mexican foods. For example, stay away from deep-fried tortilla chips; anything topped with full-fat cheese or regular sour cream; chimichangas (deep-fried flour tortillas filled with meat and cheese); the Mexican sausage called chorizo; and deep-fried taco-shell bowls.

[ami]

Top Foods Packed With Potassium

If you’re following the South Beach Diet lifestyle, chances are you’re eating many foods with potassium. This mineral is important to the body’s metabolism and can lower blood pressure in hypertensive adults. Most frequently associated with bananas, potassium is actually present in many other fruits and in vegetables, fish, beans, and nuts. Try adding the following to your Meal Plan:

Phase 1
Artichokes
Asparagus
Avocado
Bamboo shoots
Beans (white, black, kidney, lima, soy, pinto)
Beet greens
Broccoli
Brussels sprouts
Cauliflower
Celery
Halibut
Lentils
Mushrooms
Nuts
Okra
Pacific cod
Spinach
Tomato juice
Tomatoes
Tuna
Turnip greens
Vegetable-juice cocktail
Water chestnuts
Yogurt, plain, nonfat

Phase 2
Apricots
Banana
Cantaloupe
Grapefruit
Kiwifruit
Oranges
Plums
Strawberries
Sweet potato

[ami]

How to Serve a Healthy Mother's Day Brunch

There’s no better way to celebrate Mother’s Day than with a healthy, delicious brunch. Invite your Mom (aunts and grandmothers too!) and make it clear she won’t be doing a bit of cooking — or cleaning! We’ve made it easy for you to prepare a nutritious, South Beach Diet-friendly brunch your whole family will love. Simply follow the healthy guidelines below:

1. Prepare a healthy frittata or quiche instead of a creamy casseroles, which tends to be high in saturated fat. A frittata is simply a “crustless” quiche that is easily topped with chopped vegetables, reduced-fat cheese, or other ingredients. It’s ideal for Phase 1 dieters. If you’re preparing a traditional quiche on Phase 2, be sure to choose whole-wheat or whole-grain pastry flour rather than white flour when making the crust. Other fresh ideas? Bake eggs with spinach and ham, cook up a smoked ham soufflé, or for Phase 2 serve salmon and reduced-fat cream cheese on small rounds of whole-grain bread.

2. Avoid honey when glazing ham and use sugar-free fruit preserves or jams, such as apricot, orange, or, when on Phase 2, pineapple. You can also add a sugar substitute or artificial sweetener to the fruit preserves for more sweetness, but be sure to count the preserves toward your Sweet Treats daily limit of 75 to 100 calories. If you prefer other lean meats, try Cornish hens, lean lamb chops, or sliced pork tenderloin medallions, which all lend themselves to glazing.

3. Season meat using fresh or dried herbs, such as parsley, basil, thyme, mint, oregano, and rosemary, to boost flavor without adding fat. Basil is also great for flavoring baked chicken, soups, and salads.

4. Add vinegars to flavor marinades. For example, mix balsamic vinegar, extra-virgin olive oil, herbs, and garlic to create a delicious steak marinade. Or use champagne vinegar (a soft-tasting wine vinegar made from champagne) for marinating lighter meat dishes, such as fish and poultry.

5. Roast or grill vegetables using healthy oils, not butter. Extra-virgin olive oil and canola oil are lower in saturated fat and bring out the natural flavors of roasted and grilled vegetables, such as asparagus, snow peas, zucchini, artichokes, sweet onions, and, on Phase 2, carrots.

6. Forgo the white rolls and bake some healthy scones. Flaky and flavorful, scones are classic brunch treats for Phase 2. You can bake South Beach Diet-friendly scones using healthy ingredients such as whole-wheat pastry flour, granular sugar substitute, trans-fat-free margarine, light (1.5 percent) buttermilk, and more.

7. Delight in dessert. Special occasions and dessert go hand in hand. A great choice on Phase 1 is a delicious ricotta-cheese custard or crustless cheesecake topped with nuts and a drizzle of pure almond extract. On Phase 2, enjoy fresh fruit; look for what’s seasonal at the market. If you like the occasional sweet, cut yourself a small piece of cake or select a cookie. Savor it slowly, taking breaks between small bites.

[ami]

Your Complete Guide to Fruit

Fruits are not only refreshing and flavorful, they’re also chock-full of health-boosting fiber and various vitamins, minerals, and phytochemicals. These good carbs are an essential part of the South Beach Diet beginning on Phase 2 and provide nutrients that are vital for your health and the maintenance of your body. It’s been shown that people who eat more fruits, along with vegetables, have fewer chronic diseases, including heart disease, type 2 diabetes, and certain cancers. Fruit comes in a wide variety of colors and flavors ranging from tangy orange and yellow citrus fruits to sweet red and blue berries. You can enjoy fruit as a snack, tossed in salads, on top of cereal, and even in your cooking and baking. To really maximize the benefits of these superfoods, it’s best to eat a wide variety of brightly colored fruits. In fact, the more colors the better!

Off-Limits on Phase 1
As good for you as fresh, fiber-rich whole fruits are, they are off-limits during Phase 1 of the South Beach Diet. Here’s why: The goal of Phase 1, the most restrictive part of this healthy lifestyle plan, is to jump-start your weight loss, stabilize blood-sugar levels, and eliminate cravings for sugary foods and refined carbohydrates. While fruits are good for you, many are also high in natural sugars, which can cause swings in blood sugar that lead to hunger and cravings for more sugary and starchy foods. By eliminating fruit and other foods that are high in sugar on Phase 1, your cravings will gradually disappear and you’ll gain control over what you eat.

Transitioning to Fruits on Phase 2
After 2 weeks on Phase 1, you can move on to Phase 2 and start adding most whole fruits back into your diet. The key is to do so mindfully so your cravings don’t return. Some people seamlessly reintroduce fruit, while others need to carefully experiment with portion size and type of fruit to avoid reawakening their cravings. Regardless of the method that works for you, start with having fruit once a day and gradually increase to having it up to three times a day.

Fruits for Phase 3
Some fruits are off-limits until Phase 3 of the South Beach Diet because the sugars they contain are more readily absorbed by the body. And even on Phase 3, these fruits are recommended only occasionally since they may trigger hunger and cravings. These fruits include watermelon, pineapple, dates and figs, fruit juices, and canned fruit in heavy syrup. No food is forbidden once you hit Phase 3, but if you do find that a specific fruit sets off your cravings, try your best to avoid it, as there are many other delicious fruit options out there that won’t jeopardize your weight-loss goals.

[ami]

Ask Dr. Arthur Agatston
Trans Fat Confusion?

Q: I'm trying to avoid trans fats, as you suggest, but I don't know how to determine which foods they're in. How do I read and interpret the food label to find trans fats?
— Bonnie, Seattle
Dr. Arthur Agatston A:

The U.S. Food and Drug Administration (FDA) requires food manufacturers to display the amount of trans fats on all of their product labels. You'll see this number listed on the Nutritional Facts panel after Total Fat and Saturated Fat. Dietary supplements (such as energy and nutritional bars) will also list trans fats on their Supplement Facts panel if the product contains 0.5 grams or more of trans fat.

Trans fats are created when manufacturers turn liquid oils into solid fats through a process called hydrogenation, which was originally done to increase the shelf life of foods. But we now know that consuming trans fats contributes to clogged arteries -- which can lead to heart disease or stroke.

Besides listing the amounts of trans fats, these labels will also tell you the amounts of saturated fats and cholesterol so you can compare products and choose the ones with the lowest amounts. Why should you be concerned about these numbers? Consuming trans fats raises your LDL ("bad") cholesterol levels, which in turn increases your risk for heart disease, stroke, obesity, and other conditions. These fats also lower your HDL, the good, protective form of lipids. Foods high in saturated fats and cholesterol can also increase your risk for heart disease, but since trans fats have a negative effect on both HDL and LDL, they probably pose an even greater risk than saturated fats.

Try to minimize your intake of trans fats as much as possible, and instead focus on eating products containing the "good" fats, such as extra-virgin olive and canola oils.

Learn more in the Everyday Health Heart Health Center.

[ami]

It’s a safe bet that if you’re following South Beach Diet you’ll find lots of nutritious choices when dining out at Asian restaurants. Authentic Asian food is one of the healthiest cuisines you can enjoy, as long as you make the right menu selections. Whether you prefer Chinese, Japanese, or Thai, traditional Asian cuisine is filled with plenty of fresh steamed vegetables, soy, lean grilled meats, and seafood. However, that’s not the case in every restaurant: Often you’ll find Asian menus that include deep-fried breaded foods and fatty meats, which should all be avoided. One tip when ordering Asian fare? Ask for a double serving of steamed vegetables with your lean meat or fish rather than rice or noodles. Here are some more healthy guidelines to consider the next time you’re dining on Asian cuisine:

1. Dining Out on Chinese Cuisine: Your best bet is to select entrées made with steamed or quickly stir-fried vegetables. Vegetarian choices can include tofu and bean sprouts. Look for menu titles that include the terms roasted, steamed, or stir-fried. Clear soups with vegetables, or any combination of steamed fresh vegetables with poultry or seafood, are always good options.

What to Watch Out For… Whether you take out Chinese food or dine in at a Chinese restaurant, be sure to say no to heavy sauces, deep-fried breaded foods (like egg rolls and fried dumplings), fried noodles, sweet-and-sour sauce, or sugary hoisin sauce. Pass on the rice if you’re on Phase 1. If you’re on Phase 2 or 3, ask for brown rice instead of white. Also avoid spareribs, lo mein, and moo goo gai pan.


2. Dining Out on Japanese Cuisine: Sushi, Japanese-style raw fish served with a small amount of rice, has become one of the most popular foods in the world. You can enjoy sushi on Phase 2 if you ask for it with brown rice, a staple in many Japanese restaurants these days. If you’re on Phase 1, stick to the rice-free rolls or sashimi, thin slices of raw fish served without rice. A cup of miso or Japanese flower soup is a great way to start your meal, and edamame, seaweed or cucumber salad, or stir-fried or steamed vegetables are always good choices. Look for lean meats and fish that are steamed, grilled, or stir-fried.

What to Watch Out For…Some foods at a Japanese restaurant are deep-fried. Your best bet is to avoid tempura, which is batter-fried fish, shellfish, or veggies, and anything that is prepared using high-sugar marinades. Although teriyaki dishes are grilled, the sauce is high in sugar.


3. Dining Out on Thai Cuisine: Your best bets at a Thai restaurant include vegetable stir-fry dishes that are served with lean meats, poultry, and fish or shellfish. You can enjoy certain dishes made with spices such as turmeric, coriander, garlic, cilantro, lemongrass, ginger, and fresh chilies, rather than some of the more fattening seasonings. Tofu is also a great choice on the South Beach Diet, but oftentimes it is served fried — ask for it steamed or sautéed instead.

What to Watch Out For…Thai green curry with sticky rice and other curries that are coconut cream-based should be avoided. Ask for brown rice instead of sticky rice, if you’re on Phase 2. Deep-fried foods and sweet sauces made from tamarind palm (sweet fruit) and coconut sugars should also be avoided.

[ami]

Concerned About Salt?

Worried about your daily sodium intake? That’s not surprising since the subject is in the news practically every day as food companies and restaurants are being urged to “cut the salt.” Dr. Arthur Agatston, author of The South Beach Diet Supercharged and The South Beach Heart Health Revolution believes that most of the sodium in people’s diets comes from the salt shaker and from eating too many processed foods. If you’re careful on both fronts, then you shouldn’t have to worry about sodium unless you suffer from salt-sensitive hypertension. In this case, your personal physician can recommend the proper course of action.

Sodium, in general, is not an important player in obesity, prediabetes, or diabetes. While some research has shown that high salt intake increases blood pressure, there is no conclusive evidence linking salt consumption directly to heart disease. The South Beach Diet suggests consuming no more than 2,300 mg of sodium daily (about the amount in a teaspoon of salt). However, the American Heart Association now recommends that you aim to eat less than 1,500 mg of sodium per day.

It’s important to note that on average, Americans consume far more than that: Men consume between 3,100 and 4,700 mg of sodium per day, while women have between 2,300 and 3,100 mg (due to their lower calorie intake, not because of restricting sodium).

Though consuming too little sodium is not usually a problem, if you're someone who participates in regular vigorous activity, you will need to be careful to maintain an adequate sodium intake before and after exercise. Too little sodium in the body followed by vigorous exercise can lower fluid volumes to dangerous levels.

[ami]

When the mid-morning or afternoon lull sets in at the office, do you find yourself reaching for something unhealthy to munch on? Snacking on the right foods at these times of day is encouraged on the South Beach Diet because it helps to normalize your blood-sugar levels. And diminishing swings in blood sugar helps to curb cravings and keep you on a successful weight-loss track. The best finger foods to have on hand? Cut-up veggies, nuts, part-skim cheese sticks, and (on Phase 2) fruit are all great choices whenever you have the urge to snack. But there are many more options as well. Make sure to stock your desk drawer or office fridge with these simple, healthy snacks:

Phase 1

* Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or two tablespoons of natural peanut butter for dipping.
* Cold cuts (turkey, chicken, lean roast beef, boiled ham)
* Part-skim mozzarella cheese sticks
* Nuts (15 almonds, 20 peanuts, or 30 pistachios), but be sure to stick to one serving
* Cottage cheese (reduced fat or fat-free) with salsa or chopped cucumber
* Dry-roasted or boiled, ready-to-eat edamame (green soybeans)
* Sunflower seeds (count these toward your daily nut/seed allowance)
* Greek yogurt (plain, fat-free)
* Tomato juice or vegetable-juice cocktail, single-serving cans
* Water-packed tuna and salmon (individual cans or pouches)

On Phase 2, you can enjoy all of the above, plus…

* Carrot sticks with hummus
* Whole-grain crackers and reduced-fat cheese
* A serving of high-fiber whole-grain cereal (a great snack without milk)
* Dried apricot halves with almonds (seven apricot halves and seven almonds)
* Microwavable popcorn, individual pack (check the label to make sure it does not contain trans fats)

[ami]

Learn About Tofu

Are you a vegetarian or vegan — or simply looking to experiment with a new food? If so, it’s time to get cooking with tofu! An excellent source of protein, tofu is a versatile ingredient that can be used to create a variety of delicious, healthy dishes. Made from soy-milk curd, tofu is rich in iron and protein. Silken tofu (or Japanese-style tofu) is softer, smoother, and generally better for creamier dishes, while regular tofu (or Chinese-style tofu) is firmer and more granular in texture and works well in stir-fries, stews, soups, salads, and more. You can enjoy a 1/2 cup serving of all varieties of tofu on all Phases of the South Beach Diet.

Buying and Storing Tofu
Both silken and regular tofu can be purchased at the grocery store or at an Asian market or health food store. Each type comes in varying degrees of firmness: soft, firm, and extra-firm. Light silken tofu is also available. There are also ready-to-eat baked and marinated versions of regular tofu available in a variety of flavors, from Italian to Asian.

Regular tofu is always packed in water and sold refrigerated. Once opened, it should be kept refrigerated in a tightly sealed plastic or glass container with water to cover. Changing the water daily should keep the tofu fresh for up to a week (it should smell beany not sour). Avoid purchasing the loose water-packed tofu found in large crocks or open buckets; these are subject to contamination. Regular tofu can be frozen for up to three months. Once defrosted, tofu has a nice caramel color and a chewier, more absorbent texture. To freeze tofu, simply drain it, then wrap tightly. Once thawed, squeeze out any water and break it into small pieces.

Silken tofu is usually sold in vacuumed-packed containers that do not need to be refrigerated and can last for years on the shelf unopened. This type of tofu can usually be found in the Asian-food section or international-foods aisle. Be sure to refrigerate it after opening, however, and use as soon as possible. Unlike regular tofu, silken tofu does not respond well to freezing.

Cooking With Tofu
The kind of tofu you use depends on what you plan to cook. Silken tofu is ideal for puddings, smoothies, dips, soups, salad dressings, sauces, pie fillings, and other creamy desserts (even cheesecake!). Regular tofu is an excellent meat replacement and delicious marinated for stir-frying, sautéing, or grilling. It’s also great in baked tofu dishes or in any dish in which you want the tofu to retain its shape. Try it crumbled and scrambled as well.

It’s best to squeeze as much water as possible out of regular tofu before cooking with it. To press tofu, place the block between the folds of a clean kitchen towel or several layers of paper towels and weigh it down with a plate topped with a one-pound can for about 30 minutes. Then cut it into the desired shape you need for your recipe. Silken tofu should not be pressed, since it’s the water content that gives it a creamy texture. Whatever way you choose to prepare tofu, don’t be afraid to experiment.

[ami]

All About Strawberries

Whether you’re enjoying strawberries with your breakfast, using them to prepare vinaigrette for your salad, or garnishing a healthy dessert, these plump, sweet berries are delicious with many meals. Strawberries are rich in dietary fiber and offer a good amount of vitamin C, more than any other berry in fact. Strawberries are at their peak from April through July, but they are usually available year-round in supermarkets. You can start enjoying strawberries on Phase 2 of the South Beach Diet.

Buying Strawberries: Strawberries do not ripen any further once they’ve been picked, so it’s best to use them within a few days of purchase. Avoid choosing strawberries that are dull in color, have green or yellow splotches or mold on the skin, or have berry stains on the bottom of the box; these are signs that the berries have passed their peak ripeness. Seek out berries that are grown locally or are sold in famers markets as they tend to be fresher and are less likely to be bruised. Perfectly ripe berries should be richly red, plump, dry, and uniform in color.

Storing Strawberries: Be sure to discard any mushy or overripe strawberries since they may cause others to spoil more quickly. Don't rinse the berries until you're ready to eat them — washing them ahead of time will also lead to spoilage. Properly store and chill strawberries in the refrigerator at 40°F. To freeze strawberries, spread them out in a single layer on a cookie sheet and put them in the freezer. Once they are frozen, transfer the berries into a plastic bag and place them back into the freezer, where they can be kept for up to a year.

Enjoying Strawberries: When you're ready to eat your berries, rinse them well with water (to remove any pesticide residue) with the leafy cap intact. (Removing the cap before washing will cause the berries to absorb water.) Using a paring knife, remove the leafy cap and the white "hull." Once cleaned and cut, strawberries are delicious eaten on their own, as a topping for low-fat or nonfat plain yogurt, or served with whole-grain, high-fiber cereal. As an occasional treat, try them dipped in a bit of melted dark chocolate.

[ami]

There’s no holiday that kicks off a season quite like Memorial Day. This year, why not celebrate by planning a healthy picnic with family and friends? From crunchy vegetables and juicy fruits to reduced-fat cheeses, lean sandwich meats, chilled soups, summery salads, and whole-grain breads and wraps, it’s easy to pack a South Beach Diet-friendly picnic. But because these foods are perishable, you need to tote them with care. Here are some tips for packing the perfect picnic:

1. Wash your produce. All fresh fruits and vegetables should be thoroughly washed with cold water and dried well before you pack them. Apples, grapes, apricots, peaches, carrots, snap peas, and celery sticks are great picnic-friendly options.

2. Choose lean cuts of deli meat, such as fat-free or low-fat ham, turkey or chicken breast, lean roast beef, or smoked ham. If you’re on Phase 1, skip the sandwich bread and serve cold cuts in a salad or in lettuce leaves for a roll-up; on Phases 2 and 3, enjoy them in sandwiches made with whole-wheat or whole-grain bread.

3. Go for refreshing soups and salads. Summery soups and salads make great picnic additions. Try a cold gazpacho soup or a big green or Caesar salad. You can also take along a sweet potato salad, whole-wheat macaroni salad, and a fresh fruit salad to complement your sandwiches. Salads that use yogurt or vinaigrette dressing can be dressed when you get to your picnic spot. Be sure to pack soups and salads in plastic containers with tight-fitting lids.

4. Pack a cooler thoughtfully. If you plan to bring perishable food, it’s essential to keep it cold. Keep nonperishable items at the top of the cooler and perishable items, like fruits, veggies, reduced-fat cheese or other dairy, lean meats, soups, and salads, on the bottom. Line the bottom of the cooler with freezer packs to help keep food at the proper temperature. If you don’t own a freezer pack, try putting ice cubes into sealable plastic bags and place the food around them.

5. Toss any leftovers. To play it safe, even if you’ve been cautious with food handling and storage, discard any leftovers at the end of the picnic.

[ami]

The Surprising Benefit of Mixing Up Your Meals

Do you find yourself eating the same foods day after day? It’s easy to fall into a routine of reaching for your favorite go-to meals, but doing so may not only cause food boredom, it may also lead to inadvertent weight gain. Mixing up your meals by switching from chicken to turkey or red peppers to green, for example, does have its advantages.

According to Dr. Arthur Agatston, author of The South Beach Diet Supercharged, "your chances of achieving long-term success with the program will be greatly improved by varying your daily menus." By adding a variety of foods to your meals, you can ward off boredom, which may cause you to overeat, undermining your weight-loss efforts. Moreover, mixing up your meals ensures that you’re getting a wide range of essential vitamins, minerals, and other nutrients that help keep you healthy.

All you need to change up your meals is the right set of tools — online tools, that is! SouthBeachDiet.com allows you to select — and vary — your daily meals. Just choose your meals, print out the menus (with recipes!) and your Shopping List, and head to the store. It's that easy! So log on, get creative, and start trying new recipes and meals today. Not a member? Sign up today to take advantage of SouthBeachDiet.com's great features, including a database of more than 1,000 recipes as well as online support and advice from our team of dietitians.

[ami]

Top Swaps for Pork Sausage

Many members have asked whether pork sausage is a South Beach Diet-friendly food. Unfortunately, most types of pork sausage are not recommended because of the saturated-fat content, although you can enjoy this type of sausage on occasion once you’ve achieved your weight-loss goal. That said, there are healthier sausage alternatives that may satisfy your appetite in the meantime.

Look for low-fat turkey or chicken sausage with 3 grams of saturated fat or less per serving and enjoy it on any Phase. Another way to replace sausage in your diet is to try one of the meat-free substitutes. These are usually made with soy and often taste pretty close to the meaty versions. You'll also get the health benefits of soy protein.