For phases 2 & 3 follow the guidelines below.
Foods you can reintroduce to your diet after Phase 1
BEEF
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).
FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain
Plums - 2
Prunes - 4
MILK/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)
STARCHES (Start with one daily serving, gradually increase to 3 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
Bread
homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
multigrain
oat and bran
rye
sourdough (may be used, but whole grain is the best choice)
sprouted grain
whole wheat
Buckwheat
Cereal—Choose whole grain and slow-cooking varieties (no instant types) with 6-8 grams of fiber or more per serving
Hot - 1/3-1/2 cup, uncooked
Cold - 30 grams/1 ounce/3/4 cup
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.)
Muffins, bran - 1 small, homemade
sugar-free (no raisins)
Pasta
Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pita - 1/2, or 1 oz.
stone-ground
whole wheat
(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
Cooked stove-top with canola oil
Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
basmati
brown
converted or parboiled
wild
Rice noodles
Soba noodles
Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats
VEGETABLES (the following are considered starchy vegetatles; count as a starch/grain serving)
Calabaza
Cassava
Carrots
Green Peas - 1/2 cup
Potato, sweet, small
Pumpkin
Taro
Winter squash
Yams, small
OCCASIONAL TREATS
Chocolate (sparingly)
bittersweet
semisweet
SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)
BEVERAGES
Wine (1–2 glasses daily with or after meals)
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