Read The South Beach Diet for Free Online Page B

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

     

     
     
    MEATS, PROCESSED MEATS, AND MEAT SUBSTITUTES
     
    Many beef options are appropriate for a heart-healthy diet. To select the leanest cuts, look for “round” or “loin” in the name.
    Processed meats are those products which are made from meat, such as beef, chicken, or turkey, and then “processed” into a “form.” These include bologna, bratwurst, hot dogs, jerky, and sausage. Most of these products contain sodium nitrate as a preservative for longer shelf life and are, as a rule, extremely high in saturated fat and sodium.
    Tofu, tempeh, and other soy-based foods are all good meat substitutes. When you eat these, you also benefit from soy’s cholesterol-lowering properties.
     
    BEEF

     

     

     
     
    LAMB

     
     
    PORK

     

     
     
    PORK, CURED

     
     
    VEAL

     

     
     
    PROCESSED MEATS

     

     
     
    MEAT SUBSTITUTES

     
     
    MILK, MILK PRODUCTS, AND MILK SUBSTITUTES
     
    Dairy products are an excellent source of calcium and protein and make for great snacks. But whole-milk dairy products, such as butter, cheese, milk, cream, and ice cream contain high amounts of saturated fat. When selecting dairy products, look for non-fat or low-fat varieties of milk or plain yogurt or yogurt sweetened with aspartame. These products contain the milk sugar lactose, which has a moderated glycemic index lower than other simple sugars. Also look for low-fat soy milk and soy drinks, which contain more protein and less fat than cow’s milk.
     
    CREAMS AND CREAMERS

     

     
     
    MILK AND NONDAIRY MILKS

     

     
     
    SOY MILK

     
     
    YOGURTS

     

     
     
    NUTS, NUT BUTTERS, AND SEEDS
     
    News of the positive health benefits of nuts continues to accumulate. Nuts are a great source of good fats and protein, and consumption of nuts has been associated with decreased risks of heart attacks. Almonds, Brazil nuts, peanuts, pistachios, and many other nuts are all good choices. Walnuts are particularly rich in omega=3’s. Natural nut butters appear to have the same health benefits as whole nuts, but it is important to read the labels to make sure that hydrogenated oils are not listed as ingredients. Smuckers, for example, has a natural peanut butter made without trans fats that is a good choice. But while nuts are a great source of good fats, they’re also very easy to overeat, which can impede weight loss, so be mindful of how many you’re consuming.
     
    NUTS

     

     
     
    NUT BUTTERS

     
     
    SEEDS

     
     
    PASTA AND PASTA DISHES
     
    Whole wheat pasta is the preferred type of pasta on the South Beach Diet. We recommended that you boil the pasta until just tender or “al dente.” Also, to reduce portion size, try eating pasta as a side dish to your fish or chicken, rather than a stand-alone entrée.
    Enjoy your pasta with a low-sugar tomato sauce. Research shows that lycopene in tomatoes can be more efficiently absorbed when processed into tomato sauces or tomato paste. This is important because lycopene has been shown to help prevent prostate cancer.
     
    PASTA, COOKED

     
     
    PASTA DISHES, PREPARED WITH SEMOLINA PASTA

     
     
    PICKLES, PEPPERS, AND RELISH
     
    Pickles, peppers, and relishes are all okay as long as they are not the sweetened versions.

     
     
    PIZZA
     
    If pizza is among your favorite treats, have a thin-crust pizza with tomato sauce, reduced-fat cheese, and/or vegetables. Thick-crust pizzas, as well as those made on French bread, are trouble. Also steer clear of high saturated fat toppings, such as mixed cheeses, pepperoni, and sausage.
     
    FRENCH BREAD