My SBD Food List

I'm on Phase 2 because Im nursing, so this is the list of foods I can and cannot have. They also recommend:

• Drink a minimum of 8 glasses of water, decaffeinated beverages such as club soda, tea, coffee, or decaffeinated sugar-free soda every day
• Limit your intake of caffeine-containing beverages to 1 cup each day
• Take one multivitamin and mineral supplement daily
• Take 500 mg of calcium for both men and women under the age of 50, and 1,000 mg for women over the age of 50, each day

Phase 2 Foods

	Breakfast Protein: Quantity is not limited. See choices Vegetables: Minimum 1/2 cup. See choices Fruit, Starch, Milk: None Fat: 1 tsp mayonnaise or oil (optional) See choices
	Lunch Protein: Quantity is not limited. See choices Vegetables: Minimum 2 cups. See choices Fruit, Starch, Milk: None Fat: 1 Tbsp mayonnaise or oil. See choices
	Dinner Protein: Quantity is not limited. See choices Vegetables: Minimum 2 cups. See choices Fruit, Starch, Milk: None Fat: 1 Tbsp mayonnaise or oil. See choices
	Snack Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list.

Foods Allowed in Phase 2

BEEF Lean cuts, such as: Eye of Round Ground beef: Extra Lean (96/4) Lean (92/8) Sirloin (90/10) Tenderloin Top Loin Top Round  All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving).  LAMB (Remove all visible fat) Center Cut Chop Loin PORK Boiled ham Canadian bacon Loin Tenderloin POULTRY (SKINLESS) Cornish hen Turkey bacon (2 slices per day) Turkey and chicken breast SEAFOOD All types of fish and shellfish TOFU Use soft, low-fat or lite varieties VEAL Chop Cutlet, leg Top round EGGS The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired. LUNCHMEAT Fat-free or low-fat only MEAT SUBSTITUTES (SOY BASED) Bacon - Limit to 2 slices per day Burger - < 3 gms fat per 2-3 oz portion Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion Hot Dogs - < 3 gms fat per 2-3 oz portion Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice) Sausage Pattie - Limit 1 patty per day Seiten Soy Crumbles Soy Nuts - 1/4 cup for a protein snack is suggested serving Tempeh Yuba STARCHES (Start with one daily serving, gradually increase to 3 or four total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.  Bagels, small, whole grain - 1/2, or 1 oz.  Barley - 1/2 cup  Bread - homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye) - multigrain - oat and bran - rye - sourdough (may be used, but whole grain is the best choice) - Deleted - sprouted grain - whole wheat  Buckwheat  Calabaza (considered a starchy vegetable; count as a starch/grain serving)  Cassava (considered a starchy vegetable; count as a starch/grain serving) Cereal HOT - 1/3 -1/2 cup, uncooked. Choose whole grain and slow-cooking varieties (no instant types). COLD: choose low sugar with 5g or more fiber per serving Couscous, whole-wheat or Israeli - 1/2 cup cooked  Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats  English muffins, whole grain - 1/2, or 1 oz. (most contain 2.5 grams of fiber per half a muffin varieties with 3 grams of fiber are the best choice.)  Farro 1/2 cup cooked  Green Peas - 1/2 cup (considered a starchy vegetable; count as a starch/grain serving)  Muffins, bran - 1 small, homemade sugar-free (no raisins)  Pasta Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup) Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)  Pita - 1/2, or 1 oz. - stone-ground - whole wheat - (most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice.)  Popcorn, 3 cups popped - Air popped - Microwave, plain, no trans fats - Cooked stove-top with canola oil  Potato, sweet, small (considered a starchy vegetable; count as a starch/grain serving)  Pumpkin (considered a starchy vegetable; count as a starch/grain serving)  Quinoa, 1/2 cup cooked  Rice - 1/2 cup cooked - basmati - brown - converted or parboiled - wild  Rice noodles  Soba noodles  Taro (considered a starchy vegetable; count as a starch/grain serving)  Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats  Winter squash (considered a starchy vegetable; count as a starch/grain serving)  Yams, small (considered a starchy vegetable; count as a starch/grain serving) DAIRY Low-fat (1 percent) or fat-free milk or soy milk Plain or sugar-free low-fat or fat-free yogurt Fat-free half &half  (2-3 cups allowed daily, including yogurt)  Yogurt - artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syru  CHEESE (FAT-FREE OR LOW-FAT) American Cheddar Cottage cheese, 1-2% or fat-free Cream cheese substitute, dairy-free Feta Mozzarella Parmesan Provolone Ricotta String NUTS (Limit to one serving per day as specified) Almonds - 15 (Dry roasted recommended) Brazil Nuts - 4 Cashews - 15 (Dry roasted recommended) Pecans - 15 (Dry roasted recommended) Macadamia - 8 (Dry roasted recommended) Peanut Butter - 1 tsp Peanut Butter, Natural = 2 TBS Peanuts, 20 small (May use dry roasted or boiled) Pine Nuts (Pignolia) - 1 ounce Pistachios - 30 (Dry roasted recommended) Walnuts - 15 (Dry roasted recommended) In place of nuts, may use: Flax Seed - 3 TBS   Phase 2 Foods to Avoid or Eat Rarely List STARCHES Bagel refined wheat flour Bread -Refined wheat flour -White Cookies Cornflakes Cream of Wheat Matzo (except whole wheat varieties which are allowed) Oatmeal, instant Pasta, white flour Potatoes -instant -white Rice -Jasmine -Sticky -White Rice Cakes Rolls, white dinner FRUIT Canned fruit, in heavy syrup Dates Figs Fruit Juice Lychee Pineapple Raisins Watermelon VEGETABLES Beets Corn Potatoes, white MISCELLANEOUS Honey Ice Cream Jam and Jelly

VEGETABLE CHOICES (includes legumes) (May use fresh, frozen or canned without added sugar) Artichokes Asparagus Beans, Green Beans, Italian Beans, Wax Beans or Legumes: Black Beans Butter Beans Chickpeas or Garbanzo Pigeon Peas Soy Beans Split Peas Broccoli Bok Choy Cabbage Cauliflower Celery Collard Greens Cucumbers Eggplant Lettuce (All varieties) Juice (Limit to 6 ounces per day) Tomato V-8 Mushrooms Mustard Greens Okra Onion - Limit to 1/2 per day Peppers (All varieties) Pickles - Dill or those sweetened with Splenda® Radishes (All varieties) Rhubarb Sauerkraut Snow peas Spinach Sprouts, Alfalfa Squash, Spaghetti Squash, Summer Yellow Zucchini Tomato - Limit to 1 whole or 10 cherry per serving  Carrots 1/2 cup  Peas-green 1/2 cup - Counted as a starchy veggie FRUIT (Start with one daily serving, gradually increase to 3 total servings daily) Apples - 1 small or 5 dried rings Apricots - 4 fresh or 7 dried Banana, medium-sized (4 oz.) Berries, all - 3/4 cup Cactus Pear Fruit (Prickly Pear) Cantaloupe - 1/4, or 1 cup diced Cherries - 12 Grapefruit - 1/2 Grapes - 15 Kiwi - 1 Mangoes - 1/2 medium (4 oz.) Oranges - 1 medium Papaya - 1 small (4 oz.) Peaches - 1 medium Pears - 1 medium Plums - 2 Prunes - 4  FAT CHOICES (with some suggested serving sizes) The following monounsaturated oils are recommended to be consumed daily: Olive Oil Canola Oil Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated): Corn Enova Grape seed Safflower Soybean OTHER FAT CHOICES: Avocado - 1/3 whole = 1 TBS oil Guacamole - ½ cup = 1 TBS oil Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance Mayonnaise - Regular or Low Fat Olives (Green or Ripe) 15 = 1/2 TBS Salad Dressing - Use those < 3 gms sugar per serving TOPPINGS & SAUCES use sparingly (check labels for added sugar) Hot Sauce Salsa - Limit to 2 TBS during phase 1 Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS Worcestershire Sauce - 1 TBS Whipped Topping (Light) - 2 TBS SPICES AND SEASONINGS All spices that contain no added sugar Broth Extracts (almond, vanilla, or others) Horseradish sauce I Can't Believe It's Not Butter! Spray Lemon Juice Lime Juice Pepper (black, cayenne, red, white) SWEET TREATS (Limit to 75 calories per day) Candies, hard, sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking type Fudgsicles, sugar-free Gelatin, sugar-free Gum, sugar-free Popsicles, sugar-free Sugar substitute Some Sugar Free  Chocolate (sparingly) - bittersweet - semisweet Pudding, fat-free and sugar-free (1 serving per day)  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 Fructose (needs to be counted as Sweet Treats, Caloric Limit) Nutrasweet (Equal) Saccharin (Sweet & Low) Sucralose (Splenda) Stevia (Not approved by FDA)