Updated Phase 2 Food List as of 04/30/2008

[CarolG]

As requested, here's the current Phase 2 list of foods to reintroduce from the official SBD site.

Cold cereal guidelines were updated (relaxed?) following the release of Kraft's SBD cereals. (Note: This guideline has been changed again.)

New Updates - 2008
The following changes come from the new book, The South Beach Diet Supercharged, released in April of 2008. Deleted items will be in RED and added items will be in Blue and noted as such. Any of my own comments/notes are in this indigo color as always. Many Thanks to Nessa as well for going through the new book to compile these changes so all's I had to do was copy them over and add a little formatting! -- RedRox - May 2, 2008

Note that the cereal guidelines were changed again and the grains/starchy veggie servings were increased from 2-3 servings per day to 3-4 servings per day. (Perhaps to allow for the increased activity levels in the Supercharged version??)

Phase 2 Foods
You can enjoy all of the foods allowed in Phase 1 as well as those listed below.

Foods you can reintroduce to your diet

BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving).

FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain - Deleted
Plums - 2
Prunes - 4

VEGETABLES
Carrots 1/2 cup
Peas-green 1/2 cup - Counted as a starchy veggie

MILK/DAIRY
(2-3 cups allowed daily, including yogurt)
Yogurt - artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)

STARCHES (Start with one daily serving, gradually increase to 3 or four total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.

Bagels, small, whole grain - 1/2, or 1 oz.
Barley - 1/2 cup
Bread
- homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
- multigrain
- oat and bran
- rye
- sourdough (may be used, but whole grain is the best choice) - Deleted
- sprouted grain
- whole wheat
Buckwheat
Calabaza (considered a starchy vegetable; count as a starch/grain serving)
Cassava (considered a starchy vegetable; count as a starch/grain serving)
Cereal
HOT - 1/3 -1/2 cup, uncooked. Choose whole grain and slow-cooking varieties (no instant types).
COLD: choose low sugar with 5g or more fiber per serving

Both earlier guidelines below are replaced with the one above.
Cold (Previous guideline) - 30 grams/1 ounce/3/4 cup. Varieties with 3.0 - 4.9 grams are “good” sources of fiber. “High” fiber cereals have 5.0 grams of fiber or more per serving. Choose a cereal with enough fiber to be at least on the upper end of “good,” and make sure it has less than 8 grams of sugar per serving.
Cereal (Original Guideline)
- Choose whole grain and slow-cooking varieties (no instant types) with 6-8 grams of fiber or more per serving
- Hot- 1/3-1/2 cup, uncooked
- Cold - 30 grams/1 ounce/3/4 cup

Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats
English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin—varieties with 3 grams of fiber are the best choice.)
Farro 1/2 cup cooked
Green Peas - 1/2 cup (considered a starchy vegetable; count as a starch/grain serving)
Muffins, bran - 1 small, homemade sugar-free (no raisins)
Pasta
Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pita - 1/2, or 1 oz.
- stone-ground
- whole wheat
- (most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice.)
Popcorn, 3 cups popped
- Air popped
- Microwave, plain, no trans fats
- Cooked stove-top with canola oil
Potato, sweet, small (considered a starchy vegetable; count as a starch/grain serving)
Pumpkin (considered a starchy vegetable; count as a starch/grain serving)
Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
- basmati
- brown
- converted or parboiled
- wild
Rice noodles
Soba noodles
Taro (considered a starchy vegetable; count as a starch/grain serving)
Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats
Winter squash (considered a starchy vegetable; count as a starch/grain serving)
Yams, small (considered a starchy vegetable; count as a starch/grain serving)

OCCASIONAL TREATS
Chocolate (sparingly)
- bittersweet
- semisweet

SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)

BEVERAGES
Wine (1 - 2 4 oz. glasses daily with or after meals)
LIGHT BEER 1 on occasion (12 oz)

Note: I created a new post for P2 Foods to Avoid as I couldn't find an existing thread with that title. You can find that thread here: Phase 2 Foods to Avoid or Eat Rarely Updated List -- RR

[vickil]

This is great! Thank you! A definitive answer on stovetop-cooked popcorn using canola oil; 3 cups popped! I can get my Whirley Popper back out!

[Hot4Bo]

I notice that it says rice noodles on the list. I know that chow fun noodles in the chinese restaurant are rice noodles. Are they OK then (I know about the MSG, sugar, etc. to avoid)?

Aren't rice noodles made from white rice? Why are they OK?

[susieq194]

Does the SF/FF pudding count towards the 75 extra calories or as a milk serving?

[CarolG]

The 1/2 cup of milk in each serving of FF/SF pudding counts towards your 2-3 cup daily dairy allowance. The remaining calories in the pudding count towards the 75-calorie Sweet Treat allowance.

[bammam]

Can we have juice if it's freshly squeezed? I've seen orange juice (Simply Orange is the brand) in the grocery store that claims to be freshly squeezed. Anyone know if this is okay?

[Kimboroni]

You could have a small amount occasionally. Remember those tiny juice glasses they used to serve orange juice in? That's more like what we should have. Otherwise, you're getting the amount of sugar water from 3-5 oranges. So a small amount with the pulp can be an occasional treat.

[spiffikins]

interesting how the fiber guideliness for cereal have dropped and the sugar guidelines have increased, now that the "South Beach" cereals have come out...

[RareFlower]

I have a question: are triscuits allowed? I've been eating them! How about wheat thins? Thanks in advance.

Rosie

[crimsongrl]

In short: Triscuits good , Wheat Thins bad .

[saralynn143]

In short: Triscuits good , Wheat Thins bad .

Triscuit regular and low fat are good as are Thin Crisps. Watch the flavored varieties, however -- the Cheddar ones have partially hydrogenated fat in them. (Don't know about the other varieties, though.)

[cgrobin]

I'd bought Ryvita Sesame which are really tasty. Love the extra seeds on top.

Ryvita Sesame
Wholemeal Rye, Sesame Seeds, Salt
CONTAINS: Gluten, Sesame Seeds

I haven't gotten back to the heath food store to get more, but I did find Wasa Light Rye. Much blander but not bad with peanut butter.

Wasa Light Rye
1 slice - 25 calories (8gms)

Ingredients: Whole grain wheat flour, sea salt. (I haven't a clue how they bind it.)

0 fat
0 cholestorol
40 mg sodium
7 g carbs
1 g fiber
0 sugars

Both are fairly large but airy 'crackers'. 2 should be more than sufficient as a serving.

[...elle...]

Oh, I am close to tears rightnow--I CAN EAT POPCORN ON P2!!! It is one of my favouritest foods, and I don't even have butter on it. I've been missing it a lot.

One question though--the guide (book) that I have has different categories for how much of a food you are allowed. V (very limited), L (limited), A (avoid), a (I'm not clear on this one) and G (good-eat all you want).

Is there a similar restriction on popcorn?

[lupins4]

Hi,

I just don't get converted rice. It looks like white rice. It tastes like white rice. Is it white rice? Is brown rice a better choice?!

Thanks in advance to anyone who can shed any light for me

~Michelle

[wakemanor]

Basmati is also a white rice ... so I think they may be allowing more rice varieties now ... but WILD rice is a GRASS SEED not a rice at all!!!!

I bought brown rice, tried cooking with it ... find it VILE ... and am now SO HAPPY that Basmati is OK.