Daily Dish from the "official" SBD site

[ami]

4 Ways to Handle Sweet Gifts
The holidays are a time for gift giving, and for many that translates to being on the receiving end of a tin of caramel-covered popcorn, a box of fudge, or a traditional fruitcake. If you're following the South Beach Diet, you already know that sugary sweets can lead to a vicious cycle of blood-sugar swings and cravings for more. That's not to say you can't indulge a little. The South Beach Diet is a lifestyle, after all — one that makes sense during the holidays and throughout the year. But it helps to have an action plan in place before the edible gifts start to arrive. Here are some pointers:

Share It: Find a festive serving platter, and bring any tempting sweets you received to the next holiday party, where they can be shared and enjoyed by other partygoers. Or bring the goodies into the office and share with your coworkers.

Swap It: Consider a gift swap with a family member or friend. Did your neighbor receive a carton of fresh citrus fruits? Perhaps she'd be willing to trade it for your fancy box of petits fours.

Nip It in the Bud: If you can, plan a preemptive strike — drop hints to your family and close friends. Is there something special you've had your eye on? Tell your aunt you've been admiring the latest wine opener — then hope that she takes the hint and sends it to you in lieu of her traditional candy tower!

Enjoy in Moderation: Remember that the holidays come but once a year. It's okay to allow yourself a few bites of your favorite holiday pie or, best of all, a little dark chocolate (which has antioxidants that are good for your heart!) — as long as the rest of your meals and snacks are South Beach Diet–friendly. If you continue to follow the plan — which includes regular exercise — as best you can during the holiday season, you'll stay on track and avoid those excess holiday pounds.

[ami]

Get Cooking With Buckwheat

You may find it in breakfast cereals, breads, and even pancakes, but if you think buckwheat is a type of wheat or grain, think again. Buckwheat is actually the fruit of a plant related to sorrel and rhubarb. The good news about buckwheat is that it’s a rich source of all 8 essential amino acids — important molecules that help repair tissue and build cells. You can enjoy cooking with buckwheat starting on Phase 2 of the South Beach Diet.

Buying Buckwheat
You can find buckwheat in health-food stores either as whole groats (raw kernels with the shells removed), as flour (the darker the flour, the more fiber it contains), or as kasha (roasted kernels in coarse, medium, or fine granules). You may also be able to find kasha in the pasta aisle of your local grocery store. Whether you’re purchasing buckwheat in bulk or in a container, make sure there is no evidence of moisture.

Storing Buckwheat
Store loose buckwheat in an airtight covered jar or sealed plastic bag and keep in a cool, dry place, or in the refrigerator or freezer if you live in a warm climate. Buckwheat flour, however, should always be stored in a refrigerator. Buckwheat can last for one year, and the flour can be kept for a couple of months if stored properly.

Cooking With Buckwheat
Rinse buckwheat groats thoroughly under running water before cooking, and remove any dirt or debris. You can cook kasha and whole buckwheat as you would rice and serve as a side dish with meat, poultry, or fish dishes. Or combine it with a little sautéed chopped onion and fresh herbs and use as a stuffing for cabbage, bell peppers, or eggplant. It also makes a great stuffing for chicken or Cornish game hens. Use buckwheat flour in combination with whole-wheat flour to make tasty pancakes.

[ami]

South Beach Diet Holiday Party Guidelines

You’ve planned, sent invites, shopped, and cooked. Now party day is finally here. You may be feeling a little stressed, but you don’t have to be. The following suggestions can help you stay energized and worry-free before, during, and after the event.

1. Don’t change your normal eating routine. On the days leading up to the party, and especially on the day of, stick to whatever Phase of the South Beach Diet you’re on and make sure to eat breakfast, lunch, and healthy snacks. This way, you won’t be hungry while you’re preparing the party food; and when the party starts, you won’t be famished.


2. Keep yourself hydrated. While you don’t need to keep an exact count of how many glasses of water you consume on a daily basis, keeping well hydrated will help you stay energized and combat headaches and fatigue — two things you want to avoid on party day. Drink water when you feel thirsty, and remember that fruits, vegetables, and milk will also help contribute to your fluid intake.


3. Schedule time to exercise. Exercising decreases stress and increases energy. When you exercise, your body releases feel-good hormones called endorphins, which help relieve stress and keep your blood-sugar levels stable so that you don’t get cravings. If it’s too hard to work in an aerobics, Pilates, or yoga class on party day, take a brisk walk or go for a bike ride.


4. Enlist friends to help. We all have friends or family members who offer to lend a helping hand with parties and holiday meals. Saying yes to a little assistance is a great way to reduce stress. Have your volunteers arrive early to prep a dish or two, arrange flowers, or get the tables set. And when the party’s over, commandeer some help for the cleanup too.


5. Enjoy some wine. If you like wine, have a glass once you’ve had an hors d’oeuvre or two or during your meal. Having food in your system when you drink slows the absorption of alcohol into your bloodstream and helps keep your blood-sugar levels steady. A glass or two of either red or white wine is fine. Avoid beer (except for the occasional light beer), high-sugar types of alcohol, such as aperitifs and ice wines, and mixed drinks.


6. Delight in dessert. Special occasions and dessert go hand in hand. If you like sweets, cut yourself a small piece of cake or select a cookie. Savor the dessert slowly, taking breaks between small bites. Or try the “Three-Bite Rule”: Take three bites and then put the dessert aside for a few minutes; most likely you won’t come back to it. You’ll discover that just a few tastes of a great dessert can be very satisfying.


7. Love the leftovers. The healthy leftovers you have can be a blessing after all that cooking! Wrap extras in single portions to freeze and eat later in the week or, if you like, wrap and send food home with your guests as a reminder of a great occasion.

[ami]

3 Ways to Eat Fresh During the Winter

If you’re following the healthy eating guidelines of the South Beach Diet, you’re most likely shopping for more fresh fruits and vegetables. During the winter months, it may seem a little more challenging to find fresh produce. And oftentimes, some of your favorite, out-of-season fruits and vegetables are more expensive. Fortunately, there are cost-effective ways for you to still reap the benefits of fresh fruits and vegetables during the winter. Here’s how:

* Buy seasonal produce. Citrus fruits, like oranges, grapefruits, and tangerines, are at their peak during the winter months, as are winter squashes and dark leafy greens, such as collards, kale, and brussels sprouts.

* Get to know your local farmers markets and grocery stores. Take a good look around your local farmers markets if they are still open, small local grocers, and supermarkets for good deals on produce. Your supermarket will likely run weekly promotions on selected produce. Check the weekly circular for coupons or bargains before heading to the store.

* Shop the frozen-food aisle. Believe it or not, some nutrients are better retained in frozen produce than fresh. The frozen-food aisle is also an especially great place to find berries, peas, and other off-season fruits and veggies. Plus, frozen produce is a real time-saver because it requires less preparation. By stocking your freezer, you’ll always have fruits and vegetables on hand — no matter what season it is.

[ami]

Warm Up With Hot Chocolate

Are you nostalgic for the taste and comfort of hot chocolate on a chilly winter day? Good news! You can enjoy hot cocoa on all Phases of the South Beach Diet.

Most traditional hot cocoas contain a lot of added sugar, so be sure to choose a mix that is made with an artificial sweetener instead. Also, opt for a hot chocolate mix that is trans-fat-free; be sure to check the label before purchasing.

When made with water, you can count hot cocoa toward your daily Sweet Treat allotment of 75 to 100 calories. Another option is to mix your hot cocoa using unsweetened cocoa powder, fat-free or low-fat milk, and artificial sweetener. In this case, it counts as both a Sweet Treat and a serving of dairy.

If hot cocoa is not your thing, but you're looking for a warm drink with a little more pizzazz than regular tea or coffee, try a cup of chai tea. Remember to choose a brand without added sugar or honey (those packaged in tea bags are usually best), and enjoy the chai with a touch of fat-free or low-fat milk, or low-fat plain or artificially sweetened soymilk.

[ami]

The Pleasures of Dessert

We’ve always said you can enjoy dessert on the South Beach Diet. Whether you’re dining out or eating at home, having a dessert is a great way to finish a meal, as long as you do so in moderation if it’s a decadent confection. Here’s how:

Have Your Cake and Eat It Too

Whether you’re on Phase 1, Phase 2, or Phase 3, you can enjoy dessert. On Phase 1, have some low-fat or nonfat plain yogurt with a handful of nuts, one of our signature ricotta crème desserts, or a few pieces of reduced-fat cheese. On Phase 2, fruit — such as an apple, pear, fresh melon, or berries — is the healthiest option, but there are times when only the most decadent confection will do. If that’s the case, simply employ the South Beach Diet Three-Bite Rule:

Order the chocolate mousse cake (or whatever dessert is tantalizing you) — along with enough forks for your tablemates.

Now, have just three bites of that delicious cake. Eat them as slowly as possible, savoring each bite. Then pass the plate to your fellow diners or, if no one is interested, hand the remainder off to the nearest server.

Are you really craving some ice cream with your fruit? Ask for the fruit and ice cream on separate plates, transfer three teaspoons of ice cream to the plate of fruit, and pass off the rest of the ice cream to your companions.

You’ll soon see that enjoying just three bites of a decadent dessert can be as pleasurable as eating the whole thing and that your sweet tooth is very satisfied with just a small portion.

[ami]

Eat Smart on Christmas Day

Merry Christmas from all of us at the South Beach Diet! We hope your day is filled with family, friends, and festive foods. The good news is that if you’re following the South Beach Diet, with some careful planning and preparation you can indulge in your favorite holiday dishes without getting off track. Whether you’re hosting a family dinner or you get to be a guest at a friend’s holiday party, here are some smart-eating strategies to help you stick to a healthy eating plan all day long:

1. Eat a healthy snack before the party. Make sure to eat a South Beach Diet–friendly snack that includes some lean protein and fiber, such as a small handful of nuts or some reduced-fat cheese with celery sticks or a few whole-wheat crackers before you leave the house. This way you won’t be starving when you arrive at the party, and you’ll be able to enjoy dinner without overindulging.


2. Go Phase 2. Enjoying the holiday festivities is part of the South Beach Diet lifestyle. Regardless of which Phase you’re on, Dr. Arthur Agatston, author of The South Beach Diet Supercharged, recommends following the Phase 2 guidelines today because it will give you more healthy options.


3. Be social and greet other guests. Whether you’re at a party or hosting one, mingle with friends or introduce yourself to someone you’ve never met. If you make a point to stay far away from the canapés and buffet table, you won’t be inclined to mindlessly nosh on foods while having a conversation.


4. Watch out for the drinks. It’s easy to head straight for the drinks when you’re trying to avoid overeating at a party, but it’s important to keep tabs on the amount of alcohol you consume. Instead of having a mixed drink or cocktail, enjoy a glass of red or white wine, or if you like beer, choose the light variety. You can also add seltzer to your white wine for a refreshing spritzer.


5. Consider all your options. Before you start helping yourself to the most tempting dishes at a party, look through all the available foods and decide which ones you’re going to enjoy and which ones to avoid. Having a game plan early on makes it easier to say “No thanks,” when you should.


6. Enlist support. Remind your family and friends that you are continuing to follow the South Beach Diet during the holidays, so that they can support your healthy eating choices and help you stick to your goals.


7. Get some exercise. Before your yuletide gathering begins, head outdoors for a brisk 20-minute walk, or do a workout indoors. After the meal, round up your loved ones and friends and take a group walk to view the Christmas lights and decorations before enjoying dessert.

[ami]

Guidelines for Enjoying Alcoholic Beverages

If you’re following a healthy eating plan, what you drink is just as important as what you eat. And on the South Beach Diet, certain beverages (like sugary sodas and fruit juices) can be diet busters. But what about alcoholic beverages like wine and beer? Starting on Phase 2 of the South Beach Diet, you can enjoy alcohol in moderation. It’s recommended that women limit their intake to 1 alcoholic beverage a day, and men to 1 or 2 a day. More than that not only adds empty calories but can also sabotage your willpower. Before grabbing a drink, check out our brief guide:

1. Don’t drink too early in the evening because you may be tempted to have several drinks, and then several more.
2. Do alternate with seltzer and water to stay properly hydrated. You can also add seltzer to your wine for a refreshing spritzer.
3. Do eat a nutritious meal or snack containing lean protein before you start drinking. The protein helps to stabilize swings in blood sugar and prevent cravings.
4. Do opt for red wine over white most of the time. Red wine is a better choice because it contains higher amounts of the powerful antioxidant resveratrol, which is found in grape skins.
5. Don’t go for regular beer; stick with light beer and drink it with meals.
6. Do choose extra-brut champagne, which has no or very little added sugar. Brut and extra-dry varieties of champagne, which have only slightly more added sugar than extra-brut, are acceptable second choices.
7. Do choose sugar-free mixers for cocktails. Sugar-free sodas, flavored waters, vegetable-juice cocktail, club soda, seltzer, or diet tonic are good bets. Be sure to avoid regular sodas, regular tonic, and fruit juices. Another tip: Use sugar-free powdered drink mixes to make punch or other fruit-flavored cocktails.
8. Do top your drink with garnishes like lemon and lime wedges, or add olives or celery sticks, but skip the maraschino cherries, which are packed with sugar.

Here’s a rundown of alcoholic drinks to enjoy and avoid:

Enjoy:

* Red and white wine (1 serving = 4 to 5 oz.)
* Champagne (1 serving = 4 to 5 oz.)
* Vodka (1 serving = 1 1/2 oz., which is a standard shot glass)
* Gin (1 serving = 1 1/2 oz.)
* Rum (1 serving = 1 1/2 oz.)
* Bourbon (1 serving = 1 1/2 oz.)
* Light beer (1 serving = 12 oz.)

Avoid:

* Regular beer
* Brandy
* Port wine
* Liqueurs (including Kahlúa, Baileys Irish Cream, Amaretto, Grand Marnier, schnapps, etc.)
* Sherry
* Wine coolers (often contain a lot of added sugar)

[ami]

3 Reasons to Try Pomegranates
Have you heard about the health benefits of pomegranates? For once the hype may be true. This delicious fruit is an excellent choice for South Beach Dieters starting on Phase 2. Here’s why:

1. They’re a superfruit:
Not only are they a dense source of nutrients including fiber and vitamins A, C, and E, they also contain cancer- and heart-disease-fighting antioxidants like anthocyanins, tannins, and polyphenols. These phytonutrients seem to be particularly good for heart health because they are anti-inflammatory and relax the blood vessels, which improves blood flow and lowers blood pressure.

2. Their juice packs a healthy punch:
Scientists at the Rambam Medical Center in Israel reported that pomegranate juice contains almost 3 times more antioxidants than red wine, green tea, and other juices. In addition, drinking 1 glass of pomegranate juice every day was found to slow down cholesterol oxidation — when free radicals in the body merge with cholesterol, triggering plaque buildup in the arteries. It may also reduce the retention of LDL (the "bad" cholesterol). These factors could significantly lessen the risk of cardiovascular disease.

3. They’re enjoyable in many ways:
You can eat the fiber-rich seeds from the fruit or have a small glass of the juice, which is found in your supermarket’s refrigerated section, beginning on Phase 2. (But hold off on drinking more than that until Phase 3. The natural sugars in pomegranate juice, without the fiber in the fruit itself, might interfere with your ability to control cravings.) Another way to serve it up: Try a delicious, refreshing spritzer. Simply mix a small amount of pomegranate juice with sparkling water, add some crushed ice and a lime wedge, and enjoy.

[ami]

3 Fixes for the Occasional Holiday Hangover

Alcohol is often a part of holiday festivities, and a glass of wine or other approved spirit can certainly be enjoyed on Phases 2 and 3 of the South Beach Diet. (Remember, there is no alcohol on Phase 1.) And if you stick with our alcohol guidelines — women should limit their intake to 1 alcoholic beverage a day, and men to 1 or 2 a day — it's unlikely you'll wake up feeling the effects of a night of yuletide cheer. However, if a couple of drinks somehow lead to more, here are a few do-it-yourself methods for minimizing the effects of a hangover:

* Drink lots of fluids. Alcohol saps your body of fluids — so you need to replenish to hydrate your body sufficiently. Water is the obvious choice, but vegetable juice cocktail, clear broth, and even sugar-free soda can help you rehydrate.


* Sleep it off. Alcohol disrupts your sleeping pattern, so chances are a night of revelry will leave you feeling less than cheerful in the morning. Try to schedule time for a quick nap during the day — at the very least, make sure you get adequate rest the following night.


* Ease an aching head. Last but not least, to combat a morning-after headache, try an over-the-counter painkiller, such as ibuprofen or acetaminophen. Of course, to avoid such a problem, it's best to prevent a hangover in the first place. If you find yourself drinking more than you should, try to pace yourself and drink plenty of water throughout the event, in addition to following the tips above.

[ami]

5 Dining-Out Strategies

Going out to dinner tonight? The best way to eat healthy and still enjoy the foods you love is to consider some smart strategies beforehand. Why? Those who don't plan ahead tend to consume an additional 500 calories when dining out, according to a study by the American College of Cardiology. If you’re following the South Beach Diet, you already know this healthy lifestyle doesn’t stress counting, whether it’s calories, fat grams, carbohydrates, or anything else. But we all know calories do count. Here are some easy ways to avoid overdoing it at a restaurant:

1. Just say no to the bread basket.
If it’s not in front of you, you’re less likely to grab a piece of bread and eat it out of habit. Moreover, eating refined carbs, such as white bread rolls, can cause your blood-sugar levels to spike and thus make you hungrier. If the restaurant offers a variety of breads in the basket, and you’re not on Phase 1, then go for a whole-wheat or whole-grain roll. Or ask for vegetable soup or a side salad to fill you up before the main course arrives.


2. Load up on veggies.
Skip the side of potatoes or rice most restaurants offer, and ask for extra steamed or grilled vegetables or a salad to complement your dinner instead. Filling up on vegetables curbs your hunger by delaying the absorption of glucose into your bloodstream.


3. Stick to lean protein.
Not only does eating lean protein allow you to maintain muscle mass during weight loss, but it also helps curb cravings and keep you feeling fuller, longer. The best lean beef choices are ground sirloin, beef tenderloin, top loin, top round, and flank steak. Other lean protein choices include skinless turkey and chicken breast, pork loin, fish, and shellfish.


4. Consider your beverages.
Skip the mixed drink or cocktail and order a nonalcoholic beverage, such as water, club soda with a twist, diet soda, or unsweetened iced tea. You can have a glass of red or white wine with dinner if you’re on Phase 2.


5. Enjoy dessert.
You can enjoy dessert during all Phases of the South Beach Diet. If you’re on Phase 1, wait to get home to enjoy your ricotta crème or another Phase 1 dessert. However, if you’re on Phase 2 or 3, you can enjoy a decadent restaurant dessert now and then. Simply employ the South Beach Diet "3-Bite Rule": Order the dessert that is tantalizing you — along with enough forks for your tablemates. Then, savor a few bites and pass the plate to your fellow diners. You’ll soon see that enjoying just 3 bites of a delicious dessert is enough to satisfy your sweet tooth.

[ami]

Why Quick-Fix Diets Fail

Happy New Year! Approximately 90 percent of Americans make at least one New Year's resolution each year, and it’s no surprise that the majority choose weight-loss as their number one goal. It’s also the time of year when you may notice all the articles and TV segments about quick ways to lose weight. And while those gimmicky promotions may sound appealing, fad diets aren’t the way to go.

The Truth About Fad Diets

Many of the "quick and easy" diets you hear about promise maximum weight loss with minimal effort. As a rule, they tend to be pretty simple to follow, often with one prominent ingredient. Who can forget the Grapefruit Diet, the Cabbage Soup Diet, and the Ice Cream Diet of years past? Or the recently touted Cookie Diet? Admittedly, there’s a reason such diets continue to find willing followers: People do lose weight (at least temporarily) on these calorie-restrictive regimens. But few of the dieters stop to consider the downsides as well.

Not only are such one-food diets unbalanced, short-term, and in the end self-defeating (almost everyone regains the weight they lose — plus more), but they can also be dangerous. Depending on the particular diet, you may develop potassium deficiencies, gallstones, heart palpitations, weakened kidney function, dizziness, extreme fatigue, and other alarming symptoms.

Why the South Beach Diet Works

If you’re following the South Beach Diet, you already know that when it comes to weight loss, slow and steady wins the race and, furthermore, is the best way to keep the weight off. You need more than a couple of weeks to figure out how to make the best choices for yourself over the long term. And you ultimately need a plan that is enjoyable, sustainable, and healthy — one that provides a wide variety of nutritious foods every day rather than just grapefruit or ice cream and a vitamin pill or two for "insurance."

One of the greatest benefits of SouthBeachDiet.com is that it is an ever-present source of the tools you need (motivating advice, continuous support, delicious recipes, easy Meal Plans, an exercise program, even camaraderie) to turn your diet into a lifestyle. If you make an effort to eat three healthy meals a day along with at least two snacks as necessary to control your blood sugar and cravings, and commit to regular exercise, you will lose weight. It may not happen overnight, but the weight will come off (and stay off) over the long run, because you will have learned how to choose the right foods most of the time. Not a member? Sign up today and lose weight for good in 2011!

[ami]

Lose Weight and Keep It Off for Good

For many people, the start of the new year is all about bright beginnings. And if you’re like millions of other Americans, chances are you’ve already thought long and hard about the changes you’d like to make, whether it’s losing weight, starting a fitness routine, improving your overall health, or, ideally, doing all three. So why not make this year your year to stick to your healthy resolutions for good? Whether you’ve recently discovered the South Beach Diet or you’ve already adopted its principles for life, there’s no better time than now to reaffirm your commitment. These motivating tips will help you stick with your goals:

1. Surround yourself with positive people. As you embark on your weight-loss journey, enlist family and friends to support and inspire you. Ask them to encourage you to make healthy decisions and stick by you during challenging times. Or, team up with other members on the South Beach Message Boards or through the Beach Buddy system for online reinforcement. Having the right support will also help keep you committed to your goals.
2. Be creative with healthy foods. Make one of your resolutions a commitment to introduce new nutritious, appetizing foods into your daily meals. Aim to try one new vegetable a week or create different ways to prepare traditional seafood, meat, or chicken dishes. Incorporating new foods into your diet will not only help prevent food boredom, but it will also keep you on the right track.
3. Set obtainable weight-loss goals. Studies show that despite the immediate weight loss, crash dieting ultimately leads to more weight gain. To help you stay on a healthy path as you shed excess pounds, set obtainable goals. With a gradual weight-loss plan, you’re able to pick up good eating habits, improve your health, and eventually turn the diet into a healthy lifestyle.
4. Reward yourself. Every success counts — big or small. So whether you’ve decided to hit the gym or finally kicked an unhealthy habit, it’s important to reward yourself for all your achievements. Instead of using food as a reward, treat yourself to other things that make you happy and help you feel good about yourself. Rewarding yourself with something you’ve been eyeing, like new workout clothes or a new (tighter) pair of jeans, will boost your mood and provide you with momentum to keep up with your goals.
5. Take a challenge. Join the 2011 New Year's Challenge: The South Beach Diet Cooking School, which kicks off Monday, January 10, 2011 in the South Beach Diet Community Message Boards. This special 8-week "semester" on the Beach is designed to help you jump-start your weight loss, improve your health, stay motivated, and reach your goals! As a member of the Challenge, you’ll receive round-the-clock advice and support, plus you’ll improve your skills in the kitchen and get motivational tips from other members. Challenge participants also have a chance to win fabulous prizes, including a free trip for two to South Beach to meet Dr. Arthur Agatston, creator of the South Beach Diet. Not a member? Join SouthBeachDiet.com today, and lose weight in 2010!

[ami]

Taking Stock of Your Kitchen
The journey of reaching your weight-loss goals starts in the kitchen. Taking stock of the foods that you will be cooking and eating, and learning which to avoid as you follow the South Beach Diet, is a good way to set yourself up to succeed. When we say avoid, it ideally means removing certain foods altogether. To help you get started (or to serve as a reminder) on Phase 1 of the South Beach Diet, we’ve created this checklist of foods that should be eliminated. Some of these foods can be reintroduced two weeks later, once you enter Phase 2. Learn how to create a healthy kitchen with this easy Phase 1 cheat sheet:

Foods to Avoid in Phase 1

Baked goods: Breads (even those made with whole-wheat flour), cakes, cookies, crackers, cupcakes, muffins, pastries, and waffles

Beverages: All fruit juices, sodas, and any other drinks containing sugar or high fructose corn syrup, as well as all alcoholic beverages

Cereals: All varieties of cereals

Condiments, dressings, and seasonings: Barbecue sauce, honey mustard, ketchup, cocktail sauce, and any other condiment, sauce, or salad dressing made with high fructose corn syrup, molasses, or sugar

Dairy and cheese: Whole milk, full-fat cheeses, creamy cheeses except for low-fat cottage cheese; ice cream, 2 % or whole milk; whole soy milk; cup-style or frozen yogurt

Flour: All cornmeal and flour, including pancake and waffle mixes

Fruit: All fruit and fruit products, including dried fruits

Meat and poultry: Anything processed using sugars (honey-baked or maple-cured ham, for instance); pâté, dark-meat chicken and turkey (legs and wings), or any fatty poultry; processed fowl (such as packaged chicken nuggets or patties); beef brisket, liver, rib steaks, and other fatty cuts

Oils and fats: All solid vegetable shortening or lard, butter, and hydrogenated oils

Pasta: All pasta, even whole wheat

Rice: All rice, even brown

Snacks: All packaged snacks are off-limits, both sweet and salty varieties, except for sugar-free gelatin and 1-ounce packages of dry-roasted nuts

Soup: All powdered soup mixes (many are full of trans fats)

Sweeteners: All sweeteners, except sugar substitutes

Vegetables (starchy): Beets, carrots, corn, green peas, sweet and white potatoes, pumpkin, turnips (root), winter squash, and yams

[ami]

How to Read a Nutrition Label

If you’re following the South Beach Diet, you already know that you don’t count calories, fat grams, carbohydrates, or anything else. But that doesn’t mean you shouldn’t pay attention to the Nutrition Facts label on packaging. If you have a hard time making heads or tails of food labels, take our cheat sheet with you the next time you hit the grocery store. Bonus: Understanding the labels will ensure that you are getting enough daily nutrients, which will help you reach your health and weight-loss goals.

1. Serving Size and Servings per Container. This is the first thing to look at when you are scanning a Nutrition Facts panel. Serving sizes are standardized by product type to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount (for example, number of grams). It’s important to be aware of how many servings there are in a package. Many products that look like they contain 1 serving actually contain more than that in a single package.


2. Calories and Calories From Fat. Calories are a measure of how much energy you get from a serving of the product. While we don’t count calories on the South Beach Diet, we do want you to be aware of them. It’s also useful to see how many of those calories come from fat. If it’s more than half, you should check how much is from saturated or trans fats, which you’ll find farther down on the label (see Total Fat below).


3. % Daily Value. On the right side of the panel is a column that lists % Daily Value (DV) for each nutrient based on 2,000 calories a day. As the label also points out, your recommended DV needs to be higher or lower depending on your calorie needs.


4. Total Fat. This section is broken down into saturated and trans fat content. Manufacturers are not required to list unsaturated fats; however, they are included in the total fat calculations. Avoid products with 20% or more of the daily recommended value of saturated fat, as well as those that contain any trans fats. Be aware that a label can say 0% trans fats if it contains less than 0.5 gram per serving — so be sure to check for hydrogenated or partially hydrogenated oils (which indicate the presence of these bad fats) in the ingredients list if you are concerned.


5. Cholesterol and Sodium. While the South Beach Diet does not set specific limits on cholesterol or sodium, you should discuss your situation with your own physician, particularly if you have high cholesterol or high blood pressure and are salt-sensitive.


6. Total Carbohydrate (Dietary Fiber, Sugars). Total carbohydrate is the heading that lists total grams of dietary fiber and sugars, with the individual subcategories of dietary fiber and sugar following. Getting plenty of fiber is very important (25 to 30 grams daily is optimal), so pay close attention to this section of the label. When choosing whole-grain breads, for example, select those that contain at least 3 grams of fiber per serving. When it comes to sugars, be aware that this number represents the sum of sugars that occur naturally in foods, like lactose and glucose, as well as added sugars (corn syrup, dextrose, high-fructose corn syrup, and honey, to name a few). Take a peek at the ingredients list to check for these added sugars — and avoid products made with them.


7. Vitamins and Minerals. Manufacturers are required to list the percentage of the DV of vitamin A, vitamin C, calcium, and iron supplied by a serving of food. Listing other vitamins and minerals is voluntary, unless a claim is made about the nutrient or they are added to supplement the foods (as in breakfast cereals that supply 100% of your daily need for various vitamins and minerals). If a food supplies less than 2% of the DV for the required nutrients, the value does not have to be listed.