The South Beach Diet by Arthur Agatston Read Free Book Online Page A

with olive oil in marinades.
    Garlic: No well-stocked kitchen is complete without garlic, a staple of Mediterranean cuisine.
    Olive and canola oils. For the best-tasting salad dressings, light sautéing, dips for bread, or dressing for steamed vegetables, buy extra virgin olive oil. Canola oil is good for stir-fries.
    Onions: Keep a couple of these on hand: red, yellow, and white onions; shallots; and scallions.
    Salsa: Use fresh or jarred salsa in place of ketchup and as an accompaniment for grilled meat, poultry, or seafood.
    Sesame oil and reduced-sodium soy sauce: These flavor boosters add instant Asian flavor to steamed vegetables, stir-fries, and marinades. Refrigerating these items will help them preserve their flavor if you don’t use them up quickly.
     
    Meat, Poultry, and Fish
     
    Boneless top sirloin: For quick and easy beef-and-vegetable kebabs, skewer the meat with mushrooms and chunks of red pepper and onion.
    Boneless turkey and chicken breast: Grill it, bake it, or use it in stir-fries.
     
    Veggies and Beans
     
    Beans: Try all kinds—black, butter, lentils, limas, kidney, chickpeas, green, Italian, and split peas.
    Frozen vegetables: Keep broccoli and cauliflower florets, asparagus, and chopped spinach on hand for stir-fries, sautéed or microwaved side dishes, additions to casseroles and soups, and Mediterranean dishes like ratatouille.
    Prewashed, prepackaged broccoli florets: Serve them as no-fuss crudités with reduced-fat or fat-free cheese, sauté them with black beans as a side dish, or add them to a readymade soup.

MEDLEY OF MENU MAKEOVERS
     
    It’s one thing to follow a straight-from-the-book diet plan, quite another to assemble your own healthy meals. But it’s not as hard as it may seem. Simply pair a serving of lean protein with a serving of fiber-rich, fresh veggies (other than high-glycemic varieties like corn and potatoes). Add a dash of healthy oils. Presto—you’ve got a delicious meal that slows your digestion and keeps you feeling satisfied for hours.
    These before-and-after breakfast, lunch, and dinner “makeovers” will help inspire you to think of your own tempting combos. Pair what you know about the nutritional principles of the diet with your own favorite foods and a little creativity and the sky’s the limit.

SWITCH FROM THIS…
 
…TO THIS
     
    BREAKFAST
     

Omelet with cheese, hash browns, bacon or pork sausage, and orange juice (from concentrate)
Veggie omelet, Canadian bacon, an orange, and fat-free milk
Plain bagel and a mocha latte
One slice whole wheat toast with no sugar-added peanut butter and coffee with 1% milk and sugar substitute
Pancakes topped with syrup
Whole grain pancakes topped with fresh fruit
     
    LUNCH
     
Salad with fat-free dressing and pasta with red sauce
Tossed salad with olive oil and vinegar dressing (vinaigrette) and whole grain pasta with shrimp and veggies
Cheeseburger and fries
Grilled chicken breast sandwich on a whole grain roll
Veggie wrap
Tuna salad and veggies wrapped in lettuce
     
    DINNER
     
Fried chicken, white rice, and a biscuit
Baked chicken breast, steamed asparagus, and a tossed salad with vinaigrette
Meat loaf, mashed potatoes, and bread spread with margarine
Broiled sirloin steak, sweet potato, and oven-roasted veggies
Pork barbecue on a bun, corn, and a tossed salad with fat-free dressing
Cup of tomato soup, open-faced roast beef sandwich, and a tossed salad with vinaigrette

THE SOUTH BEACH DINING-OUT GUIDE
     
    You don’t have to stop frequenting your favorite restaurants just because you’re on the South Beach Diet. This way of eating is flexible so that you can find several healthy choices that allow you to enjoy the dining-out experience and still lose or maintain weight. This cheat sheet will help you select the healthiest choices virtually anywhere—even at ethnic restaurants.
    Regardless of which Phase of the Diet you’re on, be guided by the ground rules for South Beach eating.
     
    Chain