SBD Frequently Asked Questions - Phase II Food List - revised May 2008




Ruthxxx
05-02-2008, 12:27 PM
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 increasing to up to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Blackberries 3/4 cup
Blueberries 3/4 cup
Boysenberries 3/4 cup
Cactus Pear Fruit (Prickly Pear) 1
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Clementine 1
Cranberries 3/4 cup
Elderberries 3/4 cup
Gooseberries 3/4 cup
Grapefruit - 1/2
Grapes - 15
Honeydew 1/8 melon or 1 cup diced
Kiwi - 1
loganberries 3/4 cup
mandarin oranges 2
Mangoes - 1/2 medium (4 oz.)
mulberries 3/4 cup
nectarine 1 small
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plums - 2
Pomegranate seeds from 1 medium pomegranate
Pomelo 1/2
Prunes - 4
Raspberries 3/4 cup
Strawberries 3/4 cup
Tangelo 1 small
Tangerines 2

VEGETABLES
Carrots 1/2 cup
Peas-green 1/2 cup

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)

WHOLE GRAINS AND STARCHY VEGETABLES
(Start with one daily serving, gradually increase to up 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 cooked
Bread 1 oz.
- homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
- multigrain
- oat and bran
- rye
- sprouted grain
- whole wheat
Buckwheat 1/2 cooked
Calabaza (considered a starchy vegetable; count as a starch/grain serving) 3/4 cup
Cassava (considered a starchy vegetable; count as a starch/grain serving) 1/4 cup
Cereal (for a list of SBD-friendly hot and cold cereal suggestions from our members, check out this post (http://www.3fatchicks.com/forum/2862471-post85.html))
Cold: choose ones with 6g or more fiber and 8g or less sugar
Hot: serving sizes vary check the label for recommended amount. Choose whole grain and slow-cooking varieties (no instant types) with at least 3g fiber and no more than 2g sugar.
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 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)
Flour: soy spelt, whole wheat or whole wheat pastry flour
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)
Phyllo dough and shells whole wheat 2 sheets or 4 mini shells
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 regular converted or parboiled
- wild
Rice noodles 1/2 cup cooked
Soba noodles 3/4 cup cooked
Taro 1/3 cup (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
pudding, fat free, sugar free (one serving per day permitted)


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


Ruthxxx
08-20-2009, 10:28 AM
bump

Ruthxxx
02-24-2010, 05:59 PM
bump