Diet Smart Plan: List of Foods

The diet smart plan is a new eating plan that has been put together by author Barry Sanders. It takes a slightly different approach in that it allows a lot of foods that may not be permitted on other diets, just as long as those foods do not exceed a daily calorie allowance.

One of the main selling points of this diet is that it is very easy to follow. There are only 3 main guidelines to respect, which can appeal to a lot of first-time dieters. As well as not exceeding a daily calorie limit, dieters are also asked to weigh themselves twice a day and eat between 5 and 6 times during the day. All of the suggested food items for the diet smart plan can be placed into one of five groups.


These are the staple foods that are relatively low in calories, yet are filling and satisfying to eat. Dieters are allowed to eat as much of these as they like, even though they do count towards the limit for the day. They include:

  • Lean red meat
  • Chicken and Turkey (skinless)
  • Rice
  • Potatoes
  • Fruit

Unlimited Foods

These foods do not count toward the daily calorie limit, so dieters are encouraged to eat as much from this group as possible.  The majority of the foods in this group are vegetables that contain lots of vitamins and minerals as well as fiber to make you feel full after eating. They are naturally low in calories as well and contain very little additives. Some of the foods allowed in unlimited amounts are:

  • Cabbage
  • Sprouts
  • Beans
  • Tomatoes
  • Carrots
  • Spinach

Single Portion Food

These are the types of food that are allowed in restricted portions.  They can contain a higher amount of fat and calories but also contribute nutritional benefits in a limited way. Some examples of these foods include:

  • Ice cream
  • Steak
  • Spaghetti
  • Pasta

Modification Food

This means food that can be purchased or prepared in low-calorie versions. Usually dairy products fall into this category, such as full-fat, low-fat and fat-fee yogurt. They can be used to improve the texture and flavor of foods that fall into one of the earlier groups with only a minimal effect on the calorie count. Modified foods in the diet smart plan can be:

  • Milk
  • Burgers
  • French fries
  • Cheese

Limited “Red Light” Foods

These are the foods that generally contain the highest amount of calories and can be responsible for the downfall of many a dieter!  The good thing about the diet smart plan is that these foods are not completely forbidden, although it is recommended that they are only eaten as little as once a week as a treat. Foods that fall into the limited category are:

  • Lasagna
  • Pasta bolognese
  • Creamy sauces
  • Sausages
  • Bacon

All of these food groups are based on calorie counting and not specifically the nutritional value that they contain.  For this reason, it would be wise to take a look at your vitamin and mineral intake if you are thinking about starting on this diet. A daily multivitamin supplement might be a good idea.


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