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remain in the intestines. Consuming candy with high sugar alcohols can cause some stomach upset and diarrhea.

     

     

     
     
    CHEESE, CHEESE PRODUCTS, AND CHEESE SUBSTITUTES
     
    Whole milk cheeses are a source of saturated fat, so choose low-fat or fat-free cheese for most of your eating and snacking. Two percent cottage cheese is the only 2% dairy product we recommend in Phase 1. Because of its high water content and the way it’s made, one serving has less fat than 2% milk. Mozzarella cheese sticks make particularly convenient and healthy snacks. Occasionally, however, it’s okay to enjoy a small amount of a very flavorful cheese such as blue cheese or Parmesan occasionally, because a little goes a long way to enhance the flavor of a dish without contributing a substantial amount of saturated fat.
     
    CHEESE

     

     

     
     
    CHEESE PRODUCTS

     
     
    CHEESE SUBSTITUTES (DAIRY-FREE)

     
     
    CONDIMENTS
     
    Some condiments can contain added sweeteners such as sugar, honey, corn syrup, and / or high-fructose corn syrup. Be sure to read the list of ingredients before you purchase.

     
     
    CRACKERS, DIPS, AND SNACKS
     
    Most crackers and packaged snack foods contain trans fats and should be avoided. There are some 100% whole grain baked snack crackers that do not contain trans fats, and these can be eaten more liberally.
     
    CRACKERS

     
     
    DIPS

     
     
    SNACKS

     

     

     
     
    DESSERTS
     
    Desserts are fairly limited on the initial phase of the South Beach Diet, although you can feel free to enjoy sugar-free gelatin or one of our healthy and satisfying ricotta cheese combinations. Fruits, particularly berries, are ideal Phase 2 desserts. Strawberries dipped in dark chocolate are a personal favorite! Remember, the darker the chocolate, the lower the sugar content.
    Many food manufacturers began adding partially hydrogenated fats—trans fats—to replace the previously used saturated fats in commercial goods as a way of preserving their shelf lives. Trans fats are common in cookies and baking mixes. Trans fats are worse than saturated fats and should be avoided as much as possible.
     
    CAKES

     

     
     
    COOKIES

     

     
     
    GELATIN

     
     
    PIES

     
     
    PUDDING AND MOUSSE

     

     
     
    EGGS, EGG DISHES, AND EGG SUBSTITUTES
     
    The good news is that eggs are okay. It is true that eggs are high in cholesterol, but they are also low in saturated fat. Eggs are rich in protein and the yolk is a good source of natural vitamin E. Eggs do increase cholesterol minimally, but they also increase HDL, the good cholesterol. Omelets are a great way of including lots of healthful vegetables in your breakfast, while hard-boiled eggs have the advantage of being fast and convenient. If you don’t like the yolk, egg white omelets made from Egg Beaters are good choices. So if you love eggs, go ahead and enjoy!
     
    EGGS, FRESH

     
     
    EGGS, OTHER

     
     
    EGG DISHES

     

     
     
    EGG SUBSTITUTES

     
     
    FAST FOOD
     
    Most fast foods fall into the “avoid” category. They are dripping with saturated fats, trans fats, sugars, and empty calories. But there are ways to eat wisely, even at a fast-food restaurant: Choose broiled or grilled food over deep-fried foods, and choose burgers without all the toppings and special sauces. Look for the salad bar. When you go out for pizza, choose thin-crust vegetarian pizzas. The tomato sauce may play a role in preventing prostate cancer due to lycopene, an antioxidant found in tomato products.
     
    FAST FOOD BURGERS, SANDWICHES, AND WRAPS

     

     

     

     
     
    FAST FOOD CHICKEN

     

     
     
    FAST FOOD POTATO ITEMS

     
     
    FATS AND OILS
     
    With all the bad press fat has gotten over the last couple of decades, most Americans have concluded that just limiting fats makes a diet healthy. This was a major mistake. While limiting saturated fat (meat-and dairy-derived) and avoiding trans fats (manmade hydrogenated and partially hydrogenated oils) as completely as