The South Beach Diet (15 page)

CAPON, CORNISH HEN, DUCK, AND GOOSE

SALADS AND SALAD DRESSINGS

Prepared salads, such as tuna or egg, can be an occasional part of your diet, but the best salads are those with mixed greens and a flavorful vinaigrette dressing.

SALADS

SALAD DRESSINGS

Salad dressings can be land mines for many dieters because of hidden sugars and fats. However, as evidenced below, it is possible to find brands on the shelves that fit in with the nutritional principles of the South Beach Diet. Make sure to read labels carefully.

SOUPS

A first course of soup will not only soothe your spirits, it will satisfy your appetite. Research shows that people given a first course of tomato soup ate less during subsequent courses. Good choices also include vegetable soups, such as bean, gazpacho, and lentil, which are all packed with good carbs and fiber.

Avoid cream-type soups in restaurants because they are usually made with saturated fat-laden heavy cream or whole milk. At home, make cream-type soups with water. When ordering French onion soup you might want to order it without the French bread topping.

SWEETENERS AND SWEET SUBSTITUTES

Naturally occurring sugars are those found in foods like milk products (lactose) and fruits (fructose). Refined sugars include honey, maple syrup, and table sugar. Most sugars have a low to moderate ranking on the glycemic index. Table sugar (sucrose) has a moderate ranking and can be included as part of an occasional treat or as an ingredient in baking on Phase 3.

However, sugar is the number one additive to our food supply. The typical person eats approximately 33 teaspoons of added sugar a day. Some high fructose corn syrup will be added even to products using sugar substitutes. Read and compare labels and choose wisely.

CANE SUGAR

JAMS, JELLIES, AND FRUIT SPREADS

OTHER SUGARS