A Guide to South Beach Diet Food

What kinds of foods will you eat on the South Beach Diet? All kinds! On the South Beach Diet plan, you’ll get to choose from a wide variety of delicious, wholesome, nutrient-rich foods that will satisfy your hunger and improve your health.

The South Beach Diet is not a low-carb, low-fat, or high-protein diet that requires you to count calories, fat grams, carbohydrates, or anything else. Rather, it is a balanced, nutritionally sound eating plan that includes healthy, flavorful choices that you can enjoy for the rest of your life. The emphasis is on eating nutrient-dense, high-fiber carbs, unsaturated fats, lean protein, and low-fat dairy. With each Phase of the plan, the South Beach Diet food options get more varied. Here’s a closer look at some of the South Beach Diet foods you’ll enjoy. To learn about South Beach Diet superfoods and get more diet advice, visit our Diet Tips archive.

Protein
The South Beach Diet encourages you to eat plenty of lean protein, including fish and shellfish, skinless white-meat poultry, lean beef, fat-free or low-fat cold cuts, soy-based meat substitutes, and more.

Dairy
Choose low-fat dairy products such as 1 percent or fat-free milk, nonfat or low-fat plain yogurt, and fat-free or reduced-fat cheeses. Once you reach Phase 2, you can reintroduce artificially sweetened varieties of low-fat or nonfat flavored yogurt.

Vegetables
A wide variety of colorful, fiber-rich vegetables are allowed on Phase 1, with the exception of beets, carrots, corn, green peas, sweet and white potatoes, pumpkin, winter squash, turnip root, and yams are reintroduced on Phase 2. Beets, corn, and white potatoes should be introduced on Phase 3.

Fruits
Due to their high natural-sugar content, no fruits are allowed during Phase 1 — the most restrictive Phase of the diet designed to eliminate your cravings and jump-start your weight loss. However, most whole fruits are gradually added back to your diet during Phase 2, except for extremely sugary ones, such as canned fruit in heavy syrup, dates, figs, fruit juice, lychee, watermelon, pineapple, and raisins, which are limited until Phase 3.

Whole-Grains and Starches
Starting on Phase 2, you can enjoy a variety of whole grains, such as barley, quinoa, brown rice, and more, breads made with whole grains (buckwheat, whole-wheat, spelt, whole oats, bran, rye), whole-wheat and whole-grain pastas, and flours; high-fiber, low-sugar cereals; and starchy, nutrient-dense vegetables such as sweet potato, pumpkin, and winter squash.

Fats and Oils
Monounsaturated oils such as canola oil and extra-virgin olive oil are the healthiest picks. However, polyunsaturated oils or a blend of monounsaturated and polyunsaturated oils are also good choices. Some South Beach Diet–friendly foods that contain healthy fats include avocado, olives, trans-fat-free margarine (vegetable oil spread), low-fat and regular mayo, and low-sugar, salad dressings made with olive or canola oil.

Sweet Treats
Even though sugary foods are not allowed during Phase 1, you may still enjoy a good selection of sugar-free treats such as hard candies, Fudgsicles, Popsicles, and gelatin to satisfy your sweet tooth. Starting on Phase 2, you can savor the occasional bite of antioxidant-rich dark chocolate or fat-free, sugar-free pudding.

Beverages
During Phase 1, quench your thirst with caffeinated and decaffeinated coffee and tea, diet sugar-free sodas and drinks, herbal teas, soymilk, sugar-free powdered drink mixes, and some low-sugar vegetable juices. Alcoholic beverages such as light beer and red or white wine can be enjoyed in moderation starting on Phase 2.

You’ll find a complete listing of Foods to Enjoy & Avoid for each Phase of the South Beach Diet when you become a member of SouthBeachDiet.com. Sign up today!