BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Ground beef:
Extra lean
Lean Sirloin
London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin (filet mignon)
Top Loin
Top Round
* Lean meat has 10 gram or less total fat and 4.5 grams or less of saturated fat per 100 gram portion (30 grams is about 1 oz)
POULTRY (SKINLESS)
Cornish hen
ground breast of chicken
ground breast of turkey
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving)
Turkey bacon
Turkey and chicken breast
SEAFOOD
All types of fish and shellfish (limit those high in mecury and other contaminants such as swordfish, tilefish, albacore tuna-use light tuna instead and shark)
Water-packed tuna and other canned fish
Salmon roe
Sashimi
PORK
Boiled ham
Canadian bacon
Loin chop or roast
Tenderloin
VEAL
Chop
Cutlet, leg
Top round
LAMB (Remove all visible fat)
Leg, Center Cut
Loin chop or roast
GAME MEATS
Buffalo
Elk
Ostrich
Venison
COLD CUTS (FAT FREE OR LOW FAT ONLY)
Boiled ham
Deli sliced turkey breast
Lean deil roast beef
Smoked ham
Smoked turkey breast
SOY BASED MEAT SUBSTITUTES
Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving
Seiten
Soy Bacon
Soy Burger
Soy Chicken unbreaded
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy hot dogs
Sausage Patties and Links
Tempeh 1/4 cup suggested serving
Bacon
Burger
Chicken, unbreaded
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)
CHEESE (Fat Free or Reduced Fat )
for hard cheese, look for varieties that have 6 grams of fat or less/ounce
American
blue cheese does not come in reduced fat so use in moderation
Cheddar
Cottage cheese, 1-2% or fat-free
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone
Swiss
EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor.
Egg whites and egg substitute are okay.
MILK/DAIRY
Except for half and half, 2 cups allowed daily, including nonfat yogurt or lowfat plain yogurt
Greek Yogurt nonfat
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (2 tablespoons)
Low-fat plain, vanilla, or artificially sweetened soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
yogurt low fat or nonfat plain
BEANS/LEGUMES
fresh, frozen or canned (without added sugar)
(Start with 1/3 - 1/2 cup serving)
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Edamame
FAVA beans
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon beans
Pinto Beans
refried beans fat free canned
Soy Beans
Split Peas
White Beans
VEGETABLES
may use fresh, frozen or canned without added sugar, eat a minimum of two cups with lunch and dinner
Artichokes
Artichoke hearts
Arugula
Asparagus
Bok Choy
Broccoli
broccoli rabe
broccoli sprouts
Brussels Sprouts
Cabbage (green, red, Napa, Savoy)
Capers
Cauliflower
Celeriac (celery root)
Celery
Chayote
Collard Greens
Cucumbers
Daikon radish
Eggplant
Endive
Escarole
Fennel
fiddlehead ferns
Garlic
grape leaves
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Okra
Onions
Parsley
Pepperoncini
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimientos
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallots
Snap Peas
Snow peas
Spinach
Sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)
Squash, Spaghetti
Squash, Summer
# Yellow
# Zucchini
Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail - V8 or Garden Cocktail types
Water Chestnuts
Watercress
Wax Beans
NUTS AND SEEDS
(Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Chestnuts-6
Edamame, dry roasted - 1/4 cup
Filberts -25
Flax Seed - 3 TBS (1 oz)
Hazelnuts -25
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15
FATS/OILS
Up to 2 Tbsp. of the following fats or oils are allowed daily.
Monounsaturated oils are particularly recommended.
Monounsaturated Oils
canola
olive (particularly extra-virgin)
(Polyunsaturated Oils or a blend of Monounsaturated and Polyunsaturated
Corn
Flaxseed
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Trans Fat Free 2 TBS
Mayonnaise - Regular - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.
TRANS FAT FREE Spreads 2 TBSP.
SEASONINGS AND CONDIMENTS
All spices that contain no added sugar
Broth
Coconut Milk -Light
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce or horshradish
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)
ALL TRANS FAT FREE COOKING SPRAY (not just ICBINBS)
Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, may only be used if they are transfat free and contain no added sugar.
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
taco sauce 1 Tbsp
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS
SWEET TREATS (Limit to 75-100 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Chocolate syrup sugar free
Cocoa powder, baking type
Drink mix sugar ree and nutrient enhanced
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
Jams and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.
SUGAR SUBSTITUTES
Acesulfame K
Aspartame
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
BEVERAGES
Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.
Sugar-free powdered drink mixes
Tomato Juice
Vegetable Juice
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day
************************************************** ********
Foods to AVOID
BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Prime Rib
Rib steaks
Skirt Steak
POULTRY
Chicken, wings and legs
Duck
Goose
Turkey, dark meat (including wings and thighs)
PORK
Bacon
Honey-baked ham
Pork rinds
VEAL
Breast
DAIRY
Ice Cream
Milk 2% or whole
Soymilk whole
yogurt cup style and frozen
CHEESE
Full Fat
VEGETABLES
Beets
Carrots
Corn
Green peas
Potatoes, white
Potatoes, sweet
Pumpkin
Turnips (root)
Winter squash
Yams
FRUIT
Avoid all fruits and fruit juices in Phase 1,
STARCHES
Avoid all starchy food in Phase 1, including:
Bread, all types
Cereal, all types
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types
Condiments
ketchup
cocktail sauce
BEVERAGES
Alcohol of any kind, including beer and wine
fruit juice all types
milk, full fat and 2%
powdered drink mixes containing sugar
soda and other drinks containing sugar
soymilk with more than 4g fat per 8 oz serving
