When starting a new diet it is important to know what can and cannot be eaten, what is and is not part of the diet. The South Beach Diet may seem a bit complicated on the surface with lists of what you can and can’t eat, but remember that only phase 1 is especially restricted. The South Beach Diet Phase 1 shopping list, however, will make it a lot easier to stick to the diet and get through phase 1 with flying colors.
This is the food list that you will want to refer to for your phrase 1 shopping and meal planning. I recommend picking a few different meals from the South Beach books that look interesting and simple to prepare and buy the ingredients neeed ahead of time. Then buy some additional items from the list to prepare other meals more spontaneously. It will also help to keep some of these items on hand so that you have healthy snacks and plenty of phase one acceptable foods when you get puckish.
South Beach Phase 1 Shopping List
- Beef - lean cuts like tenderloin, ground beef and top loin are great options.
- Poultry – skinless turkey and/or chicken breast and even turkey bacon.
- Pork – this can include things like loin, tenderloin and even veal.
- Meat substitutes – soy based items. Some of the items may include Tofu of any variety, chicken patties or nuggets or even burgers.
- Cheese - fat-free or low-fat is the best options and may include American, Cheddar and Swiss to name a few.
- Milk/Dairy - only 2-3 cups daily, including any yogurt. Some of these options include soy milk, fat-free yogurt and low-fat milk.
- Beans/Legumes - it will be important to start with 1/3 – ½ cup servings and then the portions may grow. Some of the options available would be Chickpeas or Garbanzo, kidney beans, lentils and Lima beans.
- Vegetables - May be frozen, fresh or those that are canned without any added sugar. Some great options would be Brussels sprouts, Cucumbers, Lettuce, Okra, Onions and Fennel. Making sure there is a variety of color is a great option as well.
- Nuts and seeds – limit them to only one serving per day. These options include sunflower seeds, pumpkin seeds, almonds, cashews, and Peanut butter.
- Fats/Oils – The monounsaturated oils are recommended. Some of the possible options are Canola Oil, Olive Oil or Peanut Oil.
- Other Fat Choices may include things like Avocado, Margarine and Mayonnaise.
- Spices and Seasonings to help when cooking many of the above options include broth, lemon juice, salsa and/or pepper to name a few.
- Sweet Treats – Sugar free items are the best choice available. They may include things like hard candies and gelatin.
- Sugar substitutes are options if a little extra something is needed. These may include saccharin, sucralose and Nutrasweet (aspartame).
- Beverages – Everyone needs to make sure they are getting plenty of fluids. These fluids include Decaf Coffee, tea and soda, herbal teas and vegetable juice, and of course you should be drinking plenty of water.
Now remember, healthy portions are just as important with the South Beach Diet as they are with any other diet. So don’t eat until you are stuffed. Just eat until you are satisfied and eat slowly so you recognize that almost full feeling as it is creeping up on you.
Also, if you have any dietary restrictions due to various medical issues, it is always a good idea as well to check with your medical doctor to see if any of the foods that will be part of the diet will cause any problems with anything that may going on with your body, for example, arthritis, etc.
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