If you're following the South Beach Diet, you're shopping for lots of fresh, nutritious foods. To get through the grocery store in a timely fashion, stick to the perimeter of the store — it's where you'll find fresh dairy, produce, meat, poultry, and fish. Most of the aisles in between have packaged goods, such as crackers, cookies, canned soups and vegetables, juices, etc. For more specific information on getting through the grocery store, check out our handy tips, below. (Unless noted, you can enjoy the following items on every Phase of the South Beach Diet.)

• Produce. Load your cart with a variety of fresh, nutrient-dense, fiber-rich vegetables, like spinach, zucchini, broccoli, tomatoes, carrots (Phase 2), and peppers. Beginning in Phase 2, stock up on fresh fruits, too, including apples, oranges, mangoes, pomegranates, melons, and berries.

   

• Dairy. There are many items to choose from in the dairy aisle. For instance, eggs, part-skim ricotta cheese, and low-fat cheese are all considered excellent lean protein choices on the South Beach Diet. Low-fat and fat-free milk count toward your daily dairy requirement (two servings per day on Phase 1; up to three per day thereafter), as do low-fat and nonfat plain yogurt and artificially sweetened low-fat and fat-free yogurt (beginning on Phase 2). You can also find unsweetened or artificially sweetened soy milk (choose only those containing 4 grams of fat or less per 8-ounce serving) in the dairy aisle.

   

• Meats/Fish/Poultry. Focus your attention on lean cuts of beef and poultry, which include eye of round, ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as turkey and chicken breast, pork loin and pork tenderloin. Fish and shellfish are also good choices. Get to know your fishmonger — you should aim to eat fish four times a week. (Limit consumption of types of fish that contain high levels of methylmercury, including shark, swordfish, king mackerel, and tilefish.)

   

• Frozen Foods. The frozen aisle offers quick-to-cook vegetables — perfect if you're up against the clock. You can also find soy-based meat alternatives in the freezer section. Look for those that contain less than 6 grams of fat per 2- to 3-ounce servings. If you have a sweet tooth, try frozen fudge bars with no added sugar.

   

• Miscellaneous. Other foods to seek out from the middle of the store: nuts (avoid honey-roasted or sweetened varieties), canned light tuna fish, extra-virgin olive oil, sugar-free gelatin, vegetable juice cocktail or tomato juice, sugar-free diet sodas, and sugar-free drink mixes. Beginning in Phase 2, you can also stock up on whole-grain breads and crackers, brown rice, whole-wheat pasta, and low-sugar, high-fiber whole-grain cereals.

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