The South Beach Diet by Arthur Agatston Read Free Book Online

PIZZA, FROZEN

     

     
     
    PIZZA, TRADITIONAL

     

     
     
    POULTRY
     
    When it comes to chicken, bake, broil, grill, roast, or sauté, but do not fry. Select the chicken breast, which has far less saturated fat than the leg, thigh, and wing, and remove the skin before eating. Duck and goose are higher in saturated fat than chicken and should not be eaten often.
     
    CHICKEN (AN AVERAGE OF LIGHT AND DARK MEAT)

     
     
    CHICKEN, ORGAN MEATS, SIMMERED

     
     
    CHICKEN, PARTS, BROILERS OR FRYERS

     

     
     
    CHICKEN, ROASTERS

     
     
    CHICKEN, STEWING

     
     
    TURKEY

     

     
     
    CAPON, CORNISH HEN, DUCK, AND GOOSE

     
     
    SALADS AND SALAD DRESSINGS
     
    Prepared salads, such as tuna or egg, can be an occasional part of your diet, but the best salads are those with mixed greens and a flavorful vinaigrette dressing.
     
    SALADS

     

     

     
     
    SALAD DRESSINGS
     
    Salad dressings can be land mines for many dieters because of hidden sugars and fats. However, as evidenced below, it is possible to find brands on the shelves that fit in with the nutritional principles of the South Beach Diet. Make sure to read labels carefully.

     

     
     
    SOUPS
     
    A first course of soup will not only soothe your spirits, it will satisfy your appetite. Research shows that people given a first course of tomato soup ate less during subsequent courses. Good choices also include vegetable soups, such as bean, gazpacho, and lentil, which are all packed with good carbs and fiber.
    Avoid cream-type soups in restaurants because they are usually made with saturated fat-laden heavy cream or whole milk. At home, make cream-type soups with water. When ordering French onion soup you might want to order it without the French bread topping.

     

     
     
    SWEETENERS AND SWEET SUBSTITUTES
     
    Naturally occurring sugars are those found in foods like milk products (lactose) and fruits (fructose). Refined sugars include honey, maple syrup, and table sugar. Most sugars have a low to moderate ranking on the glycemic index. Table sugar (sucrose) has a moderate ranking and can be included as part of an occasional treat or as an ingredient in baking on Phase 3.
    However, sugar is the number one additive to our food supply. The typical person eats approximately 33 teaspoons of added sugar a day. Some high fructose corn syrup will be added even to products using sugar substitutes. Read and compare labels and choose wisely.
     
    CANE SUGAR

     
     
    JAMS, JELLIES, AND FRUIT SPREADS

     
     
    OTHER SUGARS

     
     
    SUGAR SUBSTITUTES

     
     
    SYRUPS

     

     
     
    VEGETABLES
     
    Eat and enjoy plenty of vegetables. They are low in calories but high in vitamins, essential nutrients, and fiber. Look for brightly colored vegetables, which contain antioxidants, such as Vitamins A, C, and E. Opt for as much variety as possible, and yes, even carrots are fine. In addition to their nutrient contribution, vegetables, especially when eaten raw, are a great source of fiber and bulk. When cooked in water, vegetables quickly lose their nutrients, so when you cook your vegetables do so in as little water as possible, and for as short a time as possible.

     

     

     

     

THE SOUTH BEACH SUPERMARKET CHEAT SHEET
     
    There’s nothing worse than arriving home from work hungry and discovering that the cupboard is bare. Keep the following staple items in your freezer and pantry, and you’ll always have the makings of a healthy South Beach meal.
     
    Dairy
     
    Reduced-fat or fat-free cheese: Try American, Cheddar, mozzarella, ricotta, and Swiss—you’ll find countless varieties. Experiment with different brands until you find one you like.
    Fat-free plain yogurt: Use it as a staple for making “cream” sauces or dips. (Put it in a sieve lined with a coffee filter and refrigerate it for 3 or more hours, then combine it with your favorite seasonings.)
     
    Flavor Boosters
     
    Balsamic vinegar: It wakes up salads, is a fat-free way to sauté, and is great combined