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possible is important, the Mediterranean oils, including olive oil and omega-3 fish oils, appear to be good for both our blood vessels and our waistlines. We’ve given a “good” recommendation for Omega 3 oils and a “limited” recommendation for Omega 6 oils because the optimal ratio of Omega 6 to Omega 3 oils in our diet is 5 to 1. Generally the ratio in the American diet is much higher. Omega 6 oils include corn, safflower, and soybean. There is no advantage to low-fat diet dressings that substitute sugars and starches for healthful oils. Along with a healthy oil, the vinegar in vinaigrette and oil-and-vinegar dressings is acidic and helps slow digestion. This lowers the glycemic index of the whole meal. Remember that nuts are also excellent sources of good fats and have been shown to help prevent heart attacks and strokes.
     
    FATS

     

     

     

     
     
    OILS

     

     
     
    FISH AND SHELLFISH
     
    All fish is low in saturated fat, and many varieties of fish contain a good type of fat called omega-3. Omega-3, found in fish oil, appears to benefit us in several ways. As well as helping prevent heart attacks and strokes, there is evidence that fish oil helps prevent or treat depression, arthritis, colitis, asthma, and dry skin. It may also help us lose weight.
    Shellfish, such as shrimp, were once labeled high in cholesterol, and avoided by people with concerns about their diets. But this has been proven wrong. Feel free to enjoy all shellfish on the South Beach Diet. However, the mercury content of fish is a growing concern. Canned tuna and swordfish should be limited for this reason and eaten no more than once a week.
     
    FISH, BAKED OR BROILED

     

     

     
     
    FISH, BREADED

     
     
    FISH, CANNED

     
     
    SHELLFISH, COOKED

     

     
     
    FRUIT AND FRUIT JUICES
     
    Because of their carbohydrate, fiber, vitamin, and mineral content, most fruits can be eaten frequently after Phase 1. There are some that are high in sugar and should be eaten in limited amounts. We encourage the consumption of whole fruit. Avoid canned fruits packed in heavy syrup and processed commercial fruit juices. Commercial fruit juices are frequently concentrates of the fruit’s sugar without any of the fiber. You get much more nutritional benefit out of eating a whole fruit. If you need your glass of OJ in the morning, fresh squeezed is best.
     
    FRUIT, CANNED

     

     
     
    FRUIT, DRIED

     
     
    FRUIT, FRESH

     

     
     
    FRUIT JUICES, UNSWEETENED

     
     
    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,