Phase I Foods to Enjoy - (updated January 2012)

[fireflynova]

This updated food list is based on that seen in the South Beach Diet Supercharged, from 2008, plus any updates found on the official South Beach Diet website. --Kimboroni - Jan 15, 2012

I decided to add the relevant macronutrient identifier next to the category title in parentheses so that foods that are predominantly one macronutrient source are identifed for those who are unsure of how SB views them. For example "Cheese" is now identified appropriately as a Protein while the "Milk/Dairy" category is identified as a source of Carbohydrates. -- RedRox - Aug 24, 2009

Finally don't forget the P1 Foods to Avoid list follows in the second post in this topic. It has also been updated and should be consistent with the latest info as well. RedRox - Sep 23, 2009

BEEF Lean* cuts, such as: (Protein)

Bottom Round
Eye of Round
Flank Steak
Ground beef:
-Extra lean
-Lean Sirloin
London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin (filet mignon) (common name for tenderloin steaks)
Top Loin
Top Round

* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.

POULTRY (SKINLESS) (Protein)

Cornish hen
Ground breast of chicken
Ground breast of turkey
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving)
Turkey bacon
Turkey and chicken breast

SEAFOOD (Protein)

All types of fish and shellfish (limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.)
Water-packed tuna and other canned fish
Salmon roe
Sashimi

PORK (Protein)

Boiled ham
Canadian bacon
Loin, chop or roast
Tenderloin

VEAL (Protein)

Chop
Cutlet, leg
Top round

LAMB (Remove all visible fat) (Protein)

Leg, center cut
Loin, chop or roast

GAME MEATS (Protein)

Buffalo
Elk
Ostrich
Venison

LUNCHMEAT - Fat-free or low-fat only (Protein)

Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham
Smoked turkey breast

MEAT SUBSTITUTES (SOY BASED) (Protein)

Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving
Seiten
Soy Bacon
Soy Burger
Soy Chicken, unbreaded
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy hot dogs
Sausage Patties and Links
Tempeh 1/4 cup suggested serving
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)

CHEESE (FAT-FREE OR LOW-FAT) (Protein)

Look for varieties that have 6 grams of fat or less/ounce
American
Blue cheese (does not come in reduced fat, so use in moderation)
Cheddar
Cottage cheese, 1-2% or fat-free
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone
Swiss

EGGS (Protein)

The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

MILK/DAIRY (Carbohydrates and Proteins, but counted as their own category)

(2 cups allowed daily, including yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Fat-free or low-fat plain yogurt
Greek Yogurt nonfat, plain


BEANS/LEGUMES (Vegetables/Carbohydrates)
Fresh, frozen, or canned, without added sugar
(Start with 1/3 - 1/2 cup serving)
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Edamame
Fava beans
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Refried beans fat free canned
Soy Beans (also known as edamame)
Split Peas
White Beans


VEGETABLES (Carbohydrates)

(May use fresh, frozen or canned without added sugar)
(Eat a minimum of 2 cups with lunch and dinner)
Artichokes
Artichoke hearts
Arugula
Asparagus
Broccoli
Broccoli rabe
Broccoli sprouts
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celeriac (celery root)
Celery
Chayote
Collard Greens
Cucumbers
Daikon radish
Eggplant
Endive
Escarole
Fennel
Fiddlehead ferns
Garlic
Grape leaves
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Okra
Onions
Parsley
Pepperoncini
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimientos
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallots
Snap Peas
Snow peas
Spinach
Sprouts
Squash, Spaghetti
Squash, Summer
-Yellow
-Zucchini
Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Watercress
Wax Beans
Zucchini (and other summer squash)


NUTS AND SEEDS (Proteins and Fats, but counted as their own category)

(Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Chestnuts - 6
Edamame, dry roasted - 1/4 cup
Filberts - 25
Flax Seed - 3 TBSP (1 oz)
Hazelnuts - 25
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBSP (1 oz)
Sesame Seeds - 3 TBSP (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBSP (1 oz)
Walnuts - 15


FATS/OILS (Good Fats)

The following monounsaturated oils are recommended to be consumed daily:
Oil, canola
Oil, olive

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Flax
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower

Other Fat Choices:
Avocado - 1/3 whole = 1 TBSP oil
Guacamole - 1/2 cup = 1 TBSP oil
Margarine or other Trans Fat Free spreads - 2 TBSP (no partially hydrogenated oils in ingredient list)
Mayonnaise - Regular - 1 TBSP
Mayonnaise - Low Fat - 2 TBSP (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBSP. Use those that contain 3 grams of sugar or less per 2 TBSP. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.


SEASONINGS AND CONDIMENTS

All spices that contain no added sugar
Broth
Coconut Milk -Light
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)
Trans-fat-free cooking spray

Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBSP
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)
Miso - 1/2 TBSP
Shoyu - 1/2 TBSP
Sour Cream, light and reduced-fat - 2 TBSP
Soy Sauce - 1/2 TBSP
Steak Sauce - 1/2 TBSP
Taco Sauce - 1 TBSP
Tamari
Worcestershire Sauce - 1 TBSP
Whipped Topping, Light or Fat-Free - 2 TBSP

SWEET TREATS (Limit to 75 - 100 calories per day)

Sweet treats are items that contain sugar alcohols, such as:
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Chocolate syrup, sugar free
Drink mix, sugar-free and nutrient-enhanced
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
James and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free

Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.


SUGAR SUBSTITUTES

Acesulfame K
Fructose (needs to be counted as Sweet Treats, 75-100 Caloric Limit)
Aspartame (NutraSweet, Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
RECENTLY ADDED: Stevia and Stevia products (Truvía)
RECENTLY ADDED: Agave nectar


BEVERAGES

Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.
Sugar-free powdered drink mixes
Vegetable Juice
Tomato Juice
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day

[fireflynova]

Foods To Avoid in Phase I

Updated in 2012

BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Prime Rib
Rib steaks
Skirt steak


POULTRY
Chicken, wings and legs
Duck
Goose
Turkey, dark meat (including wings and thighs)


PORK
Bacon
Honey-baked ham
Pork rinds


VEAL
Breast


DAIRY
Ice Cream
Milk 2% or whole
Soymilk whole
Yogurt, cup style and frozen


CHEESE
Full fat

VEGETABLES
Beets
Carrots
Corn
Green peas
Potatoes, white
Potatoes, sweet
Pumpkin
Turnips (root)
Winter squash
Yams


FRUIT
Avoid all fruits and fruit juices in Phase 1, including:

STARCHES
Avoid all starchy food in Phase 1, including:

Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types


Condiments
Cocktail sauce
Ketchup


BEVERAGES
Alcohol of any kind, including beer and wine
Fruit juice, all types
Milk, full fat and 2%
Powdered drink mixes containing sugar
Soda and other drinks containing sugar
Soymilk with more than 4g fat per 8 oz serving

[wazera]

(like kethcup) a no-no for Phase 1? And refried beans? I am thinking these are foods to avoid but with three teenage boys at home, need clarificaiton as we always have these things!!! Thanks for any tips!!

[RedRox]

Refried beans are now OK in P1. But if possible use the fat free kind to cut down on animal fats (lard) and transfats. BBQ sauce and ketchup are pretty much no-no's in all phases due their very high sugar content. Their are some decent low-carb options made with artificial sweeteners. Heinze makes a One Carb ketchup that is pretty good and Carb Options makes a BBQ sauce that is OK. I'm not a big fan of most of the low carb offerrings, but there are very few alternatives in this case short of making your own. (There are recipes for them on this forum and in at least one of the SB books.) But look around and try some other brands if those don't appeal to you. On the ketchup we keep both in the fridge, one for "us" and one for the kids. YMMV...

[Mags7461]

wondering why the change of heart regarding Whey Low.... anyone know?

[wazera]

Thank you sooooo much redroxco!! I'll avoid the bbq but glad i can have fat free refrieds looks like you've had great success!! congrats and I appreciate the tips as we go along!!!

[MrsKrahe]

BEANS/LEGUMES

(Start with 1/3 - 1/2 cup serving)

I am confused on this....could someone please help? I have restarted P1, because P2 was slowing down too much.
I just started getting into beans as a source of protein and making all kinds of stuff with beans because I thought they were listed under the VEGETABLE category.
It says START 1/3 -1/2 cup...what does that mean? Can I have more? Will that slow down the process?
PLEASE HELP!!!
Thanks

[Kimboroni]

Here's something that Babice posted about that in the "SB Myths" sticky:

I have a myth I'd like to add: "you can only have 1/2 cup of beans a day."

This is not true at all. The fact is, the folks at SB say that a serving of beans is 1/3 to 1/2 cup...just like a serving of fresh veggies is a cup. They suggest a MINIMUM of 2 cups of veggies at every meal and they suggest that include a serving of beans. To prove my point, I found this in a Q&A with a nutritionist on the official SB website:

Member Question: I'm a vegetarian and use beans as my main source of protein. I see in the lists of foods to enjoy and avoid that I should use 1/3-1/2 cup servings. This doesn't often fill me up. Is it OK for me to eat beans until I'm full?

Sandy: It is recommended that individuals start with 1/3-1/2 cup serving. If you find that you are still hungry after eating your meal, going back for seconds is fine. If you find that your weight does stall, then the amount of beans may need to be decreased. The reason I mention this is that some of our buddies have reported weight stalls with increased amounts of beans.

[MrsKrahe]

Thank you so much for clearing that up. I guess I will just START with a 1/2 cup per serving and see if I am still hungry after I finish EVERYTHING, if I need more, I will have more, and closely watch my weight.
I have restarted P1 and have lost 4 pounds in a week and a half. I didn't lose more than a few pounds the first time I did this. Plus, I lost most of it in my second week. So, I am off to a good start this time ( I never went off of P2, I just wanted to jump start it).
Thanks again, the bean thing was REALLY concerning me.

[paiger81]

About the Ketchup thing.

I had to see a dietitian, due to being recently diagnosed with Pernicious Anemic, and explained how I use SB. Overall she likes SB, but did add some other foods to my plan.
She actually added ketchup(1 tbsp a serving) because she says that even though it's high in sugar, it has other nutrients as well, and used in small quantities it is fine. By small quantities--1-2 servings of ketchup is on my meal plan every other day or so.

[jillh929]

paiger, there are sugar free versions of ketchup available that taste identical to the regular. they are made with splenda. they should have the same benefits as the regular also, and you could use one instead of using the regular with all of the sugar -- unless you don't use sugar substitutes.

[ED1424]

thank you so much for that list and the information on how much milk I can drink a day. I've reread the book 5 times but can't find any guidlines on how much of what I should have a day. I'm on day 2 of P1 and I definately drank too much milk today. Thanks.

[Hotstuff]

Ummm turnip? I can't eat turnip? Anyone know any storage ideas for turnip LOL I just bought 2 thought I read somewhere I could eat it

[Ph.D. 2 B]

Maybe they are legal in phase2? I don't know how you cook them or eat them but I know with rutabaga you can cube it cook it and freeze the cubes to be eaten later. So I'd say freeze the turnips and if they aren't phase 2 legal have them for as a treat with a couple lunches some time. I say lunch that way you can walk off any sugar affect they may have by dinner. Good luck

[Kimboroni]

Turnips are apparently pretty high GI, so they aren't added in p2 either. The only additional veggie that is added when you get to p2 is the carrot. Other "veggies" that are added in p2 like sweet potatoes and winter squash are classified as starches, not veggies.

If you'd like a good potato sub that is definitely p1-friendly, try jicama.