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Phase 1 shopping list

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Old 01-06-2011, 06:38 AM   #1
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Default Phase 1 shopping list

This came in my email box today from SBD.com:



Once you make the decision to start a healthy eating plan, one of the first things you should do is create a grocery shopping list. As you already know, the South Beach Diet is broken down into three Phases. Phase 1, the shortest, lasts just 2 weeks and is designed to jump start your weight loss and eliminate cravings for sugar and refined starches.

The purpose of Phase 1 is to stabilize blood-sugar levels (this minimizes cravings), making it ideal for people who are prediabetic or diabetic, as well as for those who need to lose more than 10 pounds. Phase 1 is also the most restrictive Phase — but don’t worry, you won’t go hungry. The plan involves eating three balanced meals every day along with a midmorning and midafternoon snack and dessert.

Before you embark on Phase 1, you’ll be stocking your kitchen with a variety of healthy foods, including lean protein, high-fiber veggies and legumes, reduced-fat cheeses, eggs, low-fat and fat-free dairy, and healthy, unsaturated fats, such as those found in olive oil, canola oil, avocados, nuts, and seeds. To help you get started, we’ve come up with a list of 10 Phase 1–friendly foods to always have on hand during this Phase and beyond:

1. Eggs are a good source of protein, vitamin B12, riboflavin, and selenium. They’re so versatile that you can enjoy them with any meal, whether it’s a breakfast frittata or omelet, a salad or sandwich for lunch, or as part of a dinner casserole.
2. Fat-free or part-skim ricotta cheese is packed with calcium and can add a creamy flavor to many dishes. Use ricotta cheese in breakfast recipes or to make dessert. For a quick after-dinner treat: Simply mix a half cup of fat-free or part-skim ricotta cheese with some vanilla extract (or an extract of your choice) and a little granular sugar substitute to taste, and top with a sprinkling of nuts — delicious!
3. Plain nonfat or plain low-fat yogurt is a good dairy choice because it’s rich in calcium and other minerals and also provides protein and B vitamins. Yogurt is great for an on-the-go breakfast or snack before or after a workout.
4. Lean deli meat is ideal for making roll-ups for a healthy snack. Just take a tablespoon of your favorite nut butter and spread it over 1 or 2 slices of lean turkey, chicken, or roast beef. Place on a lettuce leaf and roll up for a delicious mid-morning or mid-afternoon snack.
5. No-sugar-added Fudgsicles will satisfy your sweet tooth on Phase 1. A Fudgsicle can be enjoyed as a Sweet Treat.
6. Tomato juice and vegetable juice cocktail are rich in vitamin C, potassium, and lycopene, a powerful antioxidant that has been shown to help prevent certain forms of cancer and also help protect against heart disease. Tomato juice and vegetable juice cocktail are healthier alternatives to fruit juice because they doesn’t have as much natural sugar and are made with 100 percent vegetables.
7. Extra-virgin olive oil is one of the healthiest oils because it contains heart-healthy omega-3 fatty acids. It can be used to prepare a delicious stir-fry or create flavorful salad dressings.
8. Nuts are high in plant protein and fiber and are great to have on hand for a healthy snack. They also add crunch to salads and grain dishes, and make a nice topping for a ricotta dessert. Because nuts and seeds are calorie-dense, however, they may cause your weight loss to stall if you eat too many, so stick to no more than a 1/4-cup serving daily.
9. Salad greens can be tossed with a South Beach Diet–friendly salad dressing for lunch or dinner. Darker varieties of lettuce like Romaine, green leaf, and red leaf offer more nutritional benefits than iceberg.
10. Part-skim cheese sticks make a healthy mid-morning or mid-afternoon snack. Be sure to choose varieties that contain 6 grams of fat or less per ounce.
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Old 01-06-2011, 06:43 AM   #2
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Thank you for sharing.
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Old 01-07-2011, 10:05 AM   #3
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Thanks for posting this!
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Old 01-08-2011, 05:09 AM   #4
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Thanks so much for posting this! I'm just getting started and that info is so very helpful!!
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Old 01-08-2011, 06:18 PM   #5
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Love it!
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Old 01-08-2011, 10:30 PM   #6
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That is very helpful! I went through a ton of recipes this morning and made a shopping list. All of those items were on there. So proud that my husband and I actually stuck to my grocery list. Your list makes it so much easier than going through all those recipes.
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Old 01-09-2011, 09:53 PM   #7
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this is very helpful, I start tomorrow with hubby and you've given me great stuff to start with! Thanks!
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Old 01-12-2011, 01:53 AM   #8
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I saw this on the South Beach Website that seemed like great information as well.

Daily Dish
Grocery Shopping Tips

If you're following the South Beach Diet lifestyle, you're most likely shopping for lots of fresh, nutritious foods. To streamline your visits to the grocery store, your best bet is to stick mainly to the perimeter of the store — it's where you'll find fresh dairy, produce, meat, poultry, and fish. Most of the aisles in between have packaged goods, such as crackers, cookies, canned soups and vegetables, or sugary juices — although you can find some great buys on legumes there and some healthy territories to explore in the frozen section and elsewhere. For more specific information on navigating the grocery store, check out our handy tips below. (Unless noted, you can enjoy the following items on every Phase of the South Beach Diet.)

Produce. Load your cart with a variety of fresh, nutrient-dense, fiber-rich vegetables, like spinach, zucchini, broccoli, tomatoes, carrots (Phase 2), and peppers. Beginning on Phase 2, stock up on fresh fruits too, including apples, oranges, berries, pomegranates, cantaloupe, and honeydew.


Dairy. There are many items to choose from in the dairy aisle. For instance, eggs, part-skim ricotta cheese, and low-fat cheese are all considered excellent lean protein choices on the South Beach Diet. Low-fat and fat-free milk count toward your daily dairy requirement (2 servings per day on Phase 1; up to 3 per day thereafter), as do low-fat and nonfat plain yogurt (on Phase 1) and artificially sweetened low-fat and fat-free flavored yogurt (beginning on Phase 2). You can also find unsweetened or artificially sweetened soy milk (avoid any containing more than 4 grams of fat per 8-ounce serving) in the dairy aisle.


Meats/Fish/Poultry. Focus your attention on lean cuts of beef and poultry, which include eye of round, ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as turkey and chicken breast, pork loin, and pork tenderloin. Fish and shellfish are also good choices. Get to know your fish seller — you should aim to eat fish at least twice a week. (Limit consumption of types of fish that contain high levels of methylmercury, including shark, swordfish, king mackerel, and tilefish.)


Frozen Foods. The frozen aisle offers quick-to-cook vegetables — perfect if you're up against the clock. You can also find soy-based meat alternatives in the produce and freezer sections. Look for those that contain fewer than 6 grams of fat per 2-to-3-ounce serving. If you have a sweet tooth, try frozen fudge bars with no added sugar.


Miscellaneous. Other foods to seek out from the middle of the store: nuts (avoid honey-roasted or sweetened varieties), canned (or pouched) light tuna fish, extra-virgin olive oil, sugar-free gelatin, vegetable juice cocktail or tomato juice, sugar-free diet sodas, and sugar-free drink mixes. Beginning on Phase 2, you can also reintroduce whole-grain breads and crackers, brown rice, whole-wheat pasta, and low-sugar, high-fiber whole-grain cereals.
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