The South Beach Diet (11 page)

GRAINS AND RICE

Enjoy grains frequently, as long as you eat the right ones. The more intact the grain, the higher the fiber and nutrition. Whole grains, including wheat, rye, barley, corn, and some types of rice, are rich in bran, B vitamins, iron, and other minerals. Stay away from white rice, which is milled, removing the bran and germ. Brown rice is a much better source of B vitamins, minerals, and fiber. Wild rice is frequently served in combination with white or brown rice and is very nutritious and low on the glycemic index. Couscous is another good choice to substitute for white rice or white potatoes.

GRAINS, COOKED

RICE, COOKED

GRAVIES AND SAUCES

Canned or prepackaged gravies and sauces are often very high in sodium and fat, so read the labels carefully. When serving meat, stick to the natural, de-fatted meat juices.

GRAVIES

SAUCES

ICE CREAM AND FROZEN DESSERTS

Ice cream is not a part of the South Beach Diet, although you can enjoy a small amount as a
very
occasional treat. Opt for sugar-free fudge or fruit pops instead.

ICE CREAM

ICE CREAM BARS AND POPS

FROZEN DESSERTS

MEAL REPLACEMENT BARS AND SHAKES

Meal replacement bars and shakes were created to fill the need for a quick meal for people on the run who are trying to lose weight. Usually the bars contain 170-300 calories, so they’re more than a snack. They do contain protein, fiber, and other nutrients, and many are low in fat and saturated fat. However, some have as much fat and saturated fat as a chocolate bar, and some are extremely high in sugar as well.

The South Beach Diet encourages eating healthy meals based on whole foods. But, when circumstances do not permit, a meal replacement bar or beverage can be quite useful; certainly, a good meal replacement bar is preferable to fast food.

BARS

SHAKES