Changes

Given that my body is rebelling against spending my pregnancy on a vegetarian diet for gestational diabetes, and given that I have been steadily gaining a lot of weight since I started trying, I have decided to make a change. I have to eat for my diabetes, but I am going to try to eat by the South Beach diet. I am going to cook this way for the whole family. Prince Charming is on board, as he wouldn't mind losing a few pounds himself. I am not going to do phase 1, as I am pregnant and I don't want to be restrictive. I simply want to concentrate on a healthy diet with good carbs and lower bad fats.

So here is my plan:

A diet including all foods from phase 1 and phase 2:

BEEF Lean*
* Lean meat has 10 gram or less total fat and 4.5 grams or less of saturated fat per 100 gram portion (30 grams is about 1 oz)
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).

POULTRY (SKINLESS)

SEAFOOD

PORK

SOY BASED MEAT SUBSTITUTES

CHEESE (Fat Free or Reduced Fat )

EGGS

MILK/DAIRY
DAIRY
(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 syrup)
Greek Yogurt nonfat
Low-fat milk (fat-free and 1%)
Low-fat plain, vanilla, or artificially sweetened soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup


BEANS/LEGUMES
fresh, frozen or canned (without added sugar)
(Start with 1/3 - 1/2 cup serving)

FRUIT (3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Blueberries 3/4 cup
Cantaloupe - 1/4, or 1 cup diced
Clementine 1
Grapefruit - 1/2
Grapes - 15
Honeydew 1/8 melon or 1 cup diced
Kiwi - 1
mandarin oranges 2
Oranges - 1 medium
Raspberries 3/4 cup
Strawberries 3/4 cup

VEGETABLES
may use fresh, frozen or canned without added sugar, eat a minimum of two cups with lunch and dinner

Asparagus
Broccoli
Brussels Sprouts
Cabbage (green, red, Napa, Savoy)
Cauliflower
Cucumbers
Eggplant
Garlic
Green Beans
Kale
Lettuce (All varieties)
Mushrooms (All varieties)
Onions
Parsley
Peppers (All varieties)
Radishes (All varieties)
Sauerkraut
Spinach
Squash, Spaghetti
Squash, Summer
# Yellow
# Zucchini
Tomato

NUTS AND SEEDS
(Limit to one serving per day as specified. Dry roasted recommended.)

FATS/OILS
Up to 2 Tbsp. of the following fats or oils are allowed daily.
Monounsaturated oils are particularly recommended.

Monounsaturated Oils
canola
olive (particularly extra-virgin)

Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Mayonnaise - Regular - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.
TRANS FAT FREE Spreads 2 TBSP.

SEASONINGS AND CONDIMENTS
All spices that contain no added sugar
Broth
Coconut Milk -Light
Lemon Juice
Salsa (check labels for added sugar)

Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, may only be used if they are transfat free and contain no added sugar.
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
taco sauce 1 Tbsp
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS (Limit to 75-100 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Chocolate syrup sugar free
Cocoa powder, baking type
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
Jams and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free

BEVERAGES
Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day

WHOLE GRAINS AND STARCHY VEGETABLES
(Start with one daily serving, gradually increase to up 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 cooked
Bread 1 oz.
Buckwheat 1/2 cooked
Cereal Cold: choose ones with 6g or more fiber and 8g or less sugar
Cereal Hot: serving sizes vary check the label for recommended amount. Choose whole grain and slow-cooking varieties (no instant types) with at least 3g fiber and no more than 2g sugar.
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 varieties with 3 grams of fiber are the best choice.)
Pasta Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pasta Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pita, stone-ground or whole wheat - 1/2, or 1 oz. (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
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 regular converted or parboiled, wild)
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)

OCCASIONAL TREATS
Chocolate (sparingly)
- bittersweet
- semisweet
pudding, fat free, sugar free (one serving per day permitted)


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Foods to AVOID
BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Prime Rib
Rib steaks
Skirt Steak

POULTRY
Chicken, wings and legs
Duck
Goose
Turkey, dark meat (including wings and thighs)

PORK
Bacon
Honey-baked ham
Pork rinds

DAIRY
Ice Cream
Milk 2% or whole
Soymilk whole
yogurt cup style and frozen

CHEESE
Full Fat

VEGETABLES
Beets
Carrots
Corn
Green peas
Potatoes, white
Potatoes, sweet
Pumpkin
Turnips (root)
Winter squash
Yams

Condiments
ketchup
cocktail sauce

BEVERAGES
Alcohol of any kind, including beer and wine
fruit juice all types
milk, full fat and 2%
powdered drink mixes containing sugar
soda and other drinks containing sugar
soymilk with more than 4g fat per 8 oz serving


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