Daily Dish from the "official" SBD site

[ami]

Strategies for Taming Temptations

Is junk food creeping back into your home? If your family has a taste for ice cream, chips, cookies, and other unhealthy (but tempting!) foods, it’s almost impossible to prevent them from reappearing in your cupboards. So how can you get back on track and ensure that your house is temptation-proof? Here’s how:

Create a Temptation-Free Kitchen

To help you maintain your healthy lifestyle, try these suggestions for “cleansing” your kitchen of foods that aren’t South Beach Diet–friendly:

Plan a monthly cupboard cleaning to throw away any unhealthy foods that have mysteriously sneaked back in.
If foods are still packaged, consider bringing them into your office to give to coworkers or donate to a food bank.
Make it clear to your family that certain unhealthy foods should not be brought into the house. Or, create a separate out-of-eyesight snack drawer or cabinet where they can stash their snacks.
Don’t allow yourself to succumb to impulse buys when shopping: Avoid the grocery aisles that contain chips, cookies, and other sweets. Instead, shop for fresh fruits and vegetables, reduced-fat yogurt and cheese, and nuts and seeds—all good for Phase 1 dieters. On Phase 2, whole-grain crackers, air-popped whole-grain popcorn, and baked whole-wheat tortilla chips are good choices. You can separate them into single-serving plastic sandwich bags to keep portions manageable.
If you’re looking to satisfy your sweet tooth on either Phase, go for sugar-free hard candies, no-sugar-added Fudgsicles, sugar-free gelatin, and sugar-free popsicles. Just be sure to count them toward your daily recommendation of 75-100 calories of Sweet Treats.

[ami]

Healthy Gifts for Dad

Father’s Day is just around the corner, and if you haven’t gotten Dad a gift already — there’s still time! Ties, coffee mugs, tools, and playing cards are thoughtful gifts, but why not resist the ordinary and choose a gift that encourages a healthy lifestyle. Here are a few Father’s Day gift ideas that Dad is sure to appreciate:

A trial membership at the local gym. Most gyms and health clubs offer a trial membership (gratis, or for a small fee). You can also sign yourself and Dad up to take a class that you will both enjoy. Working out together creates a strong exercise support system, so both of you can keep each other on track.


Golf or tennis lessons. A few lessons with a pro might give Dad the encouragement and confidence to take up a new sport or improve his game. Playing tennis, golf, or any sport is also a great way to spend more time with each other and incite some healthy competition.


Grilling and barbecue set. Buy Dad a new grilling set — just in time for the summer season. Grilling is a healthy way to cook and enhance the flavors of your meal. Whether Dad’s a grill master or aspiring to be one, he will appreciate a new set of grilling tools.


A healthy home-cooked meal. Rather than going out to dinner, cook Dad a healthy and delicious dinner at home using South Beach Diet–friendly ingredients. If he prefers a meat dish, grill a mouthwatering flank steak coated with a rub of paprika, coriander, cumin, oregano, and a little cayenne pepper. Pair it with a serving of grilled veggies like asparagus or bell peppers tossed with extra-virgin olive oil, a touch of balsamic, and lemon zest.


Go on a special outing. Treat Dad to a day or night out: Take him to see a movie, visit a local museum, go for a walk, or hike through the park. How about a picnic, some fishing, or an overnight camping trip?

[ami]

6 Essential Grilling Tools

Grilling is a favorite summer cooking technique that enhances the flavor of many South Beach Diet dishes, including lean meat, skinless chicken breasts, fish and shellfish, veggies, and even fruits. Whether you’re already a grill master — or aspiring to become one — you’ll still benefit from using the right grill utensils. Make sure you have the following equipment before you get started.

Long-handled metal tongs: A pair of extra-long tongs is essential for picking up and turning pieces of food on the grill. Metal tongs won't burn, and long ones will keep your hands at a safe distance from the heat. That said, many people like to wear a heatproof grilling glove as an extra precaution.
Metal spatula: This tool is especially helpful when flipping large, lean steaks or delicate pieces of fish. Unlike tongs, a spatula will keep your food intact.
Basting brush: Use this tool to sauce, mop, or baste foods with marinades. Look for a brush with heat-resistant silicone bristles that won’t shed. Since your brush may come into contact with raw meat, make sure you clean it well with soap and hot water before you baste veggies, fruit, or other foods.
Two-prong fork: Like the tongs, a fork is good for flipping large pieces of lean meat or poultry. It also comes in handy, so small pieces of food don’t fall through the grill cracks!
Instant-read thermometer: This important tool works just as well in the backyard as it does in the kitchen. Use it to determine when your meat is cooked to perfection. Note: new USDA pork cooking guidelines suggest that cooking pork to an internal temperature of 145°F is now safe.
Grill racks and baskets: Perforated nonstick grill racks (also called grill toppers), grill baskets, and shaped fish baskets can be used to grill small or delicate vegetables and fruits, whole fish, shellfish, and more, ensuring that the food won’t slip through the grates or stick to the grill.

[ami]

The Word on Watermelon

During the summer months, what is the one fruit that comes immediately to mind? Watermelon, of course! At picnics, barbecues, fairs, and farmstands, this juicy melon makes a great treat — whether it's tossed in a fruit salad or eaten right off the rind. You can enjoy this tasty fruit occasionally on Phase 3 of the South Beach Diet. A serving size is equal to one cup of watermelon chunks or one small wedge.

While watermelon is a good source of beta-carotene and vitamin C, we consider it a Phase 3 option because it has so much natural sugar that it may cause a rapid rise in your own blood sugar, which can lead to cravings. Therefore, it's best to avoid watermelon until you've reached your target weight and have acclimated to your new healthy way of eating.

[ami]

5 Ways to Stay Healthy While Traveling

With the summer season in full swing, you may be gearing up for a vacation with family or friends. There’s no doubt that maintaining healthy habits while traveling can be tricky — especially with all the sugary, high-fat food options that confront you in airports, train stations, and roadside rest stops. Fortunately, with a little planning and preparation you can stay “on the Beach” while you’re on the road. Here’s how:

Eat a healthy meal before you leave. If you fuel up with a wholesome and satisfying meal before you start your trip, you’ll be less inclined to buy a bag of potato chips or grab a burger with fries at a fast-food restaurant.


Pack South Beach Diet–friendly foods. If you’re flying, bring your own food, or order a specialty meal, like a vegetarian dinner or fruit and cheese plate or hummus and crackers on the plane if available (you may have to preorder at the time you make your reservation, and it may be expensive). If you’re taking a car or train trip, pack a cooler with a South Beach Diet–friendly lunch and snacks to eat along the way.


Don’t skip meals and snacks. It’s no big surprise that traveling can easily play havoc with your eating schedule, but try not to miss a meal or snack. Again, pack foods like whole-wheat crackers, reduced-fat cheese, baby carrots, celery sticks, fat-free yogurt, nuts, and perhaps some lean reduced-sodium ham or turkey slices to keep your blood-sugar levels balanced and hunger at bay.


Make time to exercise. Many major hotels and motel chains have a gym equipped with a treadmill, an elliptical machine, weights, or a pool, so take advantage. Or go outside and walk around exploring the turf if the neighborhood is safe. If your hotel doesn’t have a gym and there’s inclement weather, you could always climb the hotel stairs or even exercise in your room (just bring portable exercise bands or your own workout DVDs).


Be choosy when dining out. There are plenty of restaurants out there that serve South Beach Diet–friendly meals. When ordering, ask to have dressings and sauces on the side; substitute steamed vegetables for white bread, potatoes, or rice; opt for grilled items over fried foods; and ask for the chef to prepare your meal without butter and with a little olive oil instead. Lastly, enjoy an occasional treat. You’re on vacation after all — use our Three-Bite Rule (have just three bites of decadent dessert) and you won’t put all your hard work to waste.

[ami]

5 Smart Ways to Beat Backsliding

Let’s face it: We all sometimes give in to temptations, especially when it comes to food. So if you occasionally slip up while following the South Beach Diet, does it mean you've failed? Not even close! Everyone is bound to have moments of weakness, and the good news is that you can get back on track easily. The simple fix? If your indulgences cause you to put on a few pounds or experience cravings, move back to Phase 1 for a little while, or simply cut back on carbs. Once you've lost the added weight and controlled your cravings, you can pick up where you left off.

If you find yourself having trouble sticking with your diet on a regular basis, try these tips to avoid temptation:

Skip the chip and cookie aisles at the grocery store and focus on healthier foods, like vegetables, reduced-fat dairy and eggs, lean cuts of beef, pork, lamb, poultry, and seafood, whole grains and fruits (Phase 2), and healthy fats, such as extra-virgin olive oil, nuts, and avocado.
Empty your cupboards and refrigerator of all the unhealthy foods that trigger your cravings.
When going out to eat, don't be tempted by even looking at the dessert menu. Instead, plan on eating a serving of sugar-free gelatin or a sugar-free Popsicle or Fudgsicle when you get home.
Always carry a healthy snack with you, so when temptations come your way, you can eat something nutritious to distract yourself. Pack grab-and-go snacks, like a reduced-fat cheese stick or veggies, like celery, cucumbers, peppers, and grape tomatoes and an individual container of hummus. Or, prepare your own nut mix: Season a handful of nuts with some cayenne or cumin for a boost of flavor.
If someone gives you an indulgent present, like a box of chocolates or your favorite cookies, don’t open it. Bring it in to work, or give it to a neighbor or friend.

[ami]

Reward Yourself!

Success is measured in many ways. Maybe it’s how your clothes fit, the way you feel, or what the scale says. However you choose to recognize your achievements on the South Beach Diet, you deserve a little reward from time to time — and it doesn’t have to mean taking a diet detour. Here are five guiltless ways to reward yourself for your accomplishments.

Treat yourself ...
to a day at the salon or spa. A pedicure, facial, or massage can really keep your spirits high. Or better yet, treat yourself to a high-end haircut or new color to accentuate your newfound confidence.


Hit the stores ...
and purchase something you’ve been eyeing, like an outfit, a new book, or a piece of jewelry. Or invest in something that will help you reach your goals, such as walking sneakers, workout apparel, or even a gym membership.


Have a "night (or day) out"...
that doesn't revolve around dinner. Instead, after a healthy meal at home, go out to a movie or play. Another idea is to spend a day doing something active: Sign up for tennis lessons, try rock climbing, walk around a museum, or rent a bike and explore a new neighborhood.


Buy yourself ...
some fresh-cut flowers to decorate your home or office. They’ll brighten up your day and serve as a reminder of your success.


Take a bubble bath ...
and enjoy some quiet "me" time to help you focus on your success and stay on track.

[ami]

Journaling Your Way to Weight-Loss Success

It’s been proven: To succeed at losing weight, it helps to pay attention not only to what you eat but also to what you write. As you follow the South Beach Diet, writing down what you put in your mouth will help keep you from overeating. In fact, the National Weight Control Registry, a well-regarded, long-term weight-loss study, found that journaling is one of the most powerful tools used by people who have lost weight and kept it off. Here, four more reasons to start a journal today:

You’ll be more aware of snacking.
Quick: What did you eat yesterday? Sure, you can remember your meals, but what about those between-meal nibbles? On the South Beach Diet we recommend a mid-morning and mid-afternoon snack, but it’s often easy to overlook the other little bites you may inadvertently indulge in throughout the day. And they can add up. Writing everything down can help you be more aware of your eating habits.


You’ll discover your diet detours.
Are you a late-night snacker? Do you find yourself hitting the vending machine during the mid-afternoon lull? Or do you indulge in sweets when you’re unhappy, stressed, or even, paradoxically, when you’re especially happy? Knowing what your eating triggers are ahead of time will keep you on track. To break bad habits, you should record not only what and when you eat but also the circumstances that prompted you to overindulge and make bad choices.


You’ll see progress — quickly.
If you’re committed to losing weight and improving your health, your food diary will give you a quick (and satisfying!) glimpse at the progress you’re making. Just compare entries from week to week. If you’re staying on track, you’ll see more veggies and whole grains listed, while noting a downturn in processed carbs and unhealthy fats. And seeing all those smart food choices will be positive reinforcement as you work toward your health and weight-loss goals.


We make it easy for you!
The best part? The My Journal tool on South Beach Diet Online allows you to log your foods and track your progress. You can also jot down your thoughts and feelings, sort through challenges you’ve faced, and record your successes. In addition, you can keep your entries private, or you can share them with other South Beach Dieters and compare your experiences. You can also read the Journals of other members (who have made them public) to understand their challenges, rewards, and experiences. Not a member? Sign up to join the South Beach Diet Online today and get access to the My Journal tool.

[ami]

5 Time-Saving Kitchen Tools Every Kitchen Needs

Who doesn’t want to save time in the kitchen? Whether you’re slicing, dicing, whipping, or processing, having the right equipment is one of the easiest ways you can save on food preparation time. Good tools also play a part in helping you maintain a healthy diet. Since you’re following the South Beach Diet, you already know that cooking with nonstick skillets, saucepans, and griddles is essential if you want to cut back on fat. To cut back on prep time as well, we suggest taking advantage of these multi-purpose kitchen appliances and utensils. Here are some of our all-time favorites:

Sharp knives: Good sharp knives can really speed up food prep. And you don’t have to spend a fortune buying a matching 12-piece set, since you only really need four knives: a 3" or 4" paring knife for peeling, mincing, and slicing items; an 8" or 10" chef’s knife for chopping, dicing, mincing, and julienning, as well as for slicing meat, fish, and poultry; an 8" or 10" carving knife with a slender blade; and a serrated bread knife (which you can also use for slicing tomatoes).

Kitchen scissors: If you’re always using your household shears for kitchen tasks, now is the time to buy a dedicated pair. You’ll find endless uses for them in your kitchen, from trimming the excess fat from poultry and beef to snipping out the tough stems from kale.

Y-shaped peeler: With so many fancy peelers on the market, this old-fashioned gadget (with just one moving part) often gets overlooked. Because it easily follows the shape of any fruit or vegetable, it’s the fastest way to peel apples and sweet potatoes or create zucchini ribbons; it can also be used to shave cheese.

Mini food processor/blender: This indispensable gadget is available with a bowl capacity of 1 1/2 to 3 cups. It doesn’t take up much space on your counter and comes in handy for speedily chopping herbs, garlic, and nuts. It’s also great for grinding flaxseed for flax meal, making whole-wheat bread crumbs, and grating cheese.

Slow-cooker: Sometimes quicker cooking means slower cooking. With a slow cooker you can get a dinner going early in the day and forget about it until it’s time to eat. Slow cookers are good for preparing overnight steel-cut oatmeal, large-batch soups, chilies, and stews.

[ami]

Making the Most of Summer's Herbs

Herbs are fantastic flavor-enhancers for healthy summer dishes and they can be used in everything from soups and salads to vinegars and teas to offer a savory, spicy, or zesty boost of flavor. Here are some tips for maximizing the bountiful herbs of summer:

Purchase wisely. When purchasing fresh herbs, look for bright leaves with few blemishes and a vibrant, fresh scent.


Store fresh herbs to last. Wrap fresh herbs loosely in barely dampened paper towels, place in a resealable plastic bag with the air pressed out (leaving a small opening), and keep in the refrigerator produce drawer for 3 to 5 days. You can also store fresh herbs like basil, parsley, and cilantro bouquet-style. Place the stems in a glass with a few inches of cool water. Keep the bouquets on a countertop in a cool area, away from sunlight and heat.


Substitute fresh herbs for dried. Substitutions can be made in many recipes using a simple 1 (dried herb) to 3 (fresh herb) ratio. For example, if a recipe calls for 1 tablespoon of dried thyme, use 3 tablespoons of fresh.


Make fresh herb vinegars. Clean some fresh herbs and pat them dry. Place individually in small plastic or glass containers. Cover the herbs with cider vinegar, red- or white-wine vinegar, or rice-wine vinegar. Seal and refrigerate for 2 weeks; strain and discard the herbs. Use herb vinegars in salads and marinades. If the herb flavor is too strong, add more plain vinegar to dilute.


Brew fresh herb teas. Simmer 8 to 10 tablespoons (or more to taste) of a fresh herb such as peppermint, chamomile, lemon balm, or lemongrass in 4 cups water for 15 minutes. Strain and refrigerate for iced tea, or serve hot. You can enhance herb teas by adding citrus peel or fennel seeds to the simmering water. You can also put the herb (mint works really well) in a clear water-filled container and leave it out in the hot sun for a few hours to make “herbal sun tea,” which is delicious iced.


Freeze herbs. Freezing is the best way to preserve the delicate flavor of soft-leaved herbs, such as tarragon, chives, sage, and dill, when they’re at their summer peak. Using tongs to hold a few stems at a time, dip the herbs into a pot of boiling water for a few seconds, then immediately transfer to a bowl of ice water. Dry between single layers of paper towels, then place the herbs on wax or parchment paper, in single layers. Roll up the paper, press down to flatten, and store in a labeled and dated resealable plastic bag in the freezer. You do not need to unroll the entire roll to use the frozen herbs; just use what you need.

[ami]

Standoff With the Scale

Don't be discouraged if your weight fluctuates day by day. Water retention, digestive issues, and even the amount of food you just ate can influence the daily variations you see on the scale.

Daily weight changes are particularly common during Phase 1, when your body is adjusting to the new way of eating. You may also notice that you weigh more immediately after a meal. This is due to the actual weight of the food! Remember that it takes time for your body to digest what you’ve eaten, and it can take a couple of days for weight loss or weight gain to register on the scale. To avoid confusion and disappointment, weigh yourself only once a week and look to other milestones to help determine your weight-loss success. Take pride in how much healthier you feel and how much better your clothes are fitting rather than simply looking at the scale. Here are some other ways you can measure success:

Your overall health has improved
You feel more energized
You’re sleeping better (seems too close to scale measuring)
You "crave" healthy meals and snacks
You don’t crave junk food
You have come to enjoy exercising
People say you look great!

[ami]

Curb Hunger With Nutritious and Filling Foods

The key to managing hunger and sticking with any healthy eating plan is to eat nutritious, filling foods. That’s why, on the South Beach Diet, we stress eating nutrient-dense, fiber-rich foods, such as vegetables (including beans and other legumes), fruits (Phase 2), and whole grains, good fats, and lean protein.

It’s also why we tell you to avoid the highly processed (essentially fiberless) carbohydrates found in many baked goods, breads, snack foods, and other convenient favorites, which can have the opposite effect on satiety. High-fiber foods, good fats, and lean protein (as well as acidic foods) all help to slow the digestion of the sugars in carbs. When you include a variety of these foods in your diet, your body produces less insulin, and less insulin means fewer swings in blood-sugar levels. It is these swings that are the cause of cravings and hunger in the first place. Once your blood sugar is under control, you’ll find that your cravings and hunger greatly diminish and that you’ll feel more satisfied after a meal. Read more about curbing hunger with foods that are filling:

Fiber. The role that fiber plays in digestion is to slow the absorption of sugar. The greater the fiber content of a food, the greater its effect. That's why highly processed oatmeal, for example, isn’t as good for you (or for your weight loss) as the steel-cut variety. The latter has all its fiber still intact; the former has essentially none. Therefore, before the stomach can digest the sugars in the steel-cut oatmeal, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system, slowing down digestion. In other words, fiber is an obstacle to digestion, and a good one, because it promotes satiety.

Fat. It’s not just fiber that moderates your digestive process; fat slows the speed at which your small intestine accesses the sugars you've eaten. When you eat a piece of white bread, for example (which we hope you will do only occasionally), try to have it with a little monounsaturated olive oil or some reduced-fat cheese rather than eating the bread alone or with highly saturated butter or full-fat cheese. Likewise, having an occasional baked potato topped with reduced-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make. Good fats also make food taste better, helping you to feel more satisfied. Mono and polyunsaturated fats are the best kind of fats. Keep foods high in saturated fats to a minimum and cut out foods containing trans fats altogether (check the ingredients list carefully looking for hydrogentated or partially hydrogenated oils).

Protein. Because protein foods are digested slowly, they do not produce the spikes in blood sugar that stimulate hunger and overeating. On the South Beach Diet, you can eat lean cuts of beef, lamb, and pork; skinless white-meat chicken, turkey, and duck breast; game meats; fish and shellfish; soy products; beans and other legumes; eggs; nuts and seeds in moderation; and fat-free and low-fat dairy products.

Acidic foods. Interestingly, acidic foods, such as lemon juice, lime juice, and vinegar, also slow the digestion of carbs and the rate at which your stomach empties. You can dress salads or vegetables with them and enjoy the additional benefit.

[ami]

4 Tips for Eating Healthy at the Office

Most people spend 8 hours or more at the office during the week. If this is true for you, it also means you’re spending a significant portion of your week away from your own kitchen. If you’re concerned about sticking to a healthy diet while you’re at work, there are a variety of nutritious foods — including vegetables, fruits (Phase 2), lean deli meats, whole-grain bread (Phase 2), reduced-fat cheeses, and nuts and seeds — you can easily pack for lunches and snacks to enjoy during the day. Many work sites now have a refrigerator and microwave, which makes bringing food to the office a lot more convenient. Here are some tips to help you maintain your healthy eating at the office:

Pack your lunch. With a well-insulated lunch bag or lunchbox, a thermos, and some high-quality leak proof plastic containers, you can bring anything from soups and salads to sandwiches, fresh fruit, and nonfat plain Greek yogurt to the office. If you don’t eat breakfast at home, pack pre-cooked steel-cut oatmeal in a microwavable container or a couple of hard-boiled eggs. For lunch, prepare a sandwich using, lean, reduced-sodium deli meats like boiled ham, sliced chicken or turkey breast, lean roast beef, smoked ham, or smoked turkey breast, and reduced-fat cheese, lettuce, and tomato, if desired (add mayo, mustard, horseradish or another condiment just before eating). If you’re on Phase 1, use lettuce to make roll-ups; if you’re on Phase 2, choose 100% whole-wheat or whole-grain bread. Be sure to include two healthy snacks — one for mid-morning and the other for mid-afternoon (see Tip 2). If you expect to work overtime, bring a dinner dish to heat up.


Avoid the vending machine. Vending machines are usually filled with chips, cookies, candies, and other processed foods you should always stay away from. To combat mid-morning and mid-afternoon cravings, come to the office prepared with two healthy snacks. The most satisfying and energizing snacks contain some fiber-rich good carbohydrates and protein. On Phase 1, pack a handful of almonds, cashews, pumpkin seeds, soy nuts, or dry-roasted edamame or cut up some celery sticks or bell peppers or jícama to dip into a small individual container of hummus. Salsa is another good option for dipping. On Phase 2, enjoy some air-popped, plain, trans-fat free microwaveable popcorn. Or enjoy a piece of fruit with some fat-free or reduced-fat yogurt or cottage cheese.


Organize a soup club. Flavorful, hearty, and satisfying, soups make the perfect lunch or snack. Consider getting some of your co-workers together and starting a soup club, where everyone in the club can share their favorite healthy recipes for hot or chilled soups and take turns preparing them for the office on certain days of the week. Set ground rules for the ingredients, like using lower-sodium chicken, beef, or vegetable broth, lean protein, and as many nutrient-dense, fiber-rich good carbs as possible, including a wide variety of vegetables and legumes — and whole grains and even fruits for Phase 2 dieters). Also make sure only fat-free or reduced-fat dairy is used. It’s a fun way to meet people in the company and build your recipe repertoire.


Highlight healthy options on take-out menus. If busy mornings leave you with no time to prepare lunch or late nights at the office have you resorting to ordering out, spend some time circling or highlighting the healthy meal options on your favorite restaurant take-out menus. Whatever cuisine you enjoy, whether it's Chinese, Thai, Mexican, or American, always stay away from foods made with high-fat sauces and anything fried. For appetizers, choose a healthy soup or salad. For a main dish, stick to lean protein, including lean beef, fish and shellfish, turkey and chicken breast (remove the skin), and pork loin. For sides, choose steamed or grilled vegetables or brown rice or whole-wheat couscous, for example, to complement your meal. Or for a lighter meal select a salad topped with grilled chicken or turkey and veggies, or a whole-wheat pita or wrap (Phase 2) or an omelet with a healthy filling. For a beverage, choose seltzer or a sugar-free caffeinated or decaffeinated drink.

[ami]

6 Lunch-Box Makeovers

The school year is back in full swing, and while many school cafeterias are striving to serve more nutritious fare, sending your kids off to school with a homemade lunch helps ensure that they’re getting the nutrients they need. This is especially important today, given that the number of severely overweight children in the United States has tripled since 1980. You can help reverse this trend and improve your children's health by making some simple swaps in the lunch box. Bonus: These healthy swaps can help you with your own weight-loss goals as well. Start swapping:

Swap…high-fat lunch meats like bologna and salami
For…lean reduced-sodium deli meats like roast turkey, lean ham, and grilled chicken breast

Swap…white bread and white pasta
For…100% whole-grain bread and whole-wheat pasta

Swap…fried chips and other high-fat, low-nutrition snacks
For…reduced-fat cheese sticks, a handful of nuts, veggie dippers (like carrots) with hummus, or a fiber-rich snack like plain air-popped popcorn

Swap…fruit canned in syrup
For…fresh fruit or fruit packed in its natural juice

Swap…cookies and cakes
For…fresh fruit or sugar-free gelatin

Swap…sugary fruit drinks and sodas
For…vegetable juice blend, water, or low-fat or fat-free milk

[ami]

A Guide to Whole Grains

Surprised that you can eat foods like whole-wheat and whole-grain bread and pasta on the South Beach Diet? Grains are an essential part of Phase 2 and beyond of this healthy eating plan because carbohydrates provide fuel for the body. But not all carbs are created equal. Whole grains (as opposed to refined grains) are considered “good carbs” because they contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help lower total cholesterol, LDL (“bad”) cholesterol, and high triglyceride and insulin levels. Here’s more on this important food group.

Why Whole Grains?
What exactly does it mean when something is labeled whole grain? It means that the entire kernel of the grain, which is made up of the bran, germ, and endosperm, is left intact during processing. Each part of the grain has different health properties, including fiber, minerals, and antioxidants. Refined grains, on the other hand, like those found in white bread, white rice, white pasta, and certain snack foods, are highly processed, which means that the healthful bran and germ have been removed. While processing increases a product’s shelf life, it also strips the grain of fiber and other nutrients. Not only are refined grains less nutritious, they are digested more quickly. The result? Swings in blood-sugar levels, cravings for more refined carbs, and constant hunger.

How to Reintroduce Whole Grains on Phase 2
Once your cravings are under control on Phase 1 and you’re ready to transition to Phase 2, you can begin to reintroduce whole grains slowly. Start with 1 serving daily and gradually build up to 3 or 4 servings per day. During the first week of Phase 2, it's best to add 1 serving to your morning meal, which will help stabilize your blood sugar. Try eating a high-fiber cereal, accompanied by some protein — such as an egg or some low-fat yogurt, for example. If your cravings return, experiment with different whole grains (paying attention to the recommended serving size and making sure you have your snacks on time) until you find those that continue to help keep your cravings under control.

Choosing the Best
There are many excellent whole-grain choices, so how do you choose the healthiest? For starters, when buying whole-grain pastas, breads, and other products, be sure to check that the label says "100% whole wheat," “100% whole oats,” or “100% whole rye.” If the label uses words like “whole wheat,” "multigrain," “3-grain,” “10-grain,” or "100% wheat," there’s no guarantee that the product is truly whole grain. Avoid breads containing “enriched wheat,” “enriched white flour,” “flour,” or “unbleached flour” because they’re most likely made with refined flour. Also make sure that the product contains no more than 3 grams of sugar per serving, has at least 3 grams of fiber per serving, and contains no trans fats.