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Foods for the South Beach Diet
by Jan DeVille
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Overview
The South Beach Diet is one of the most popular low-carbohydrate diets in America. Unlike the Atkins diet, it does not restrict all carbs; instead, it encourages you to focus on healthy proteins and fats, while gradually reintroducing certain types of healthy carbs into your diet. Here is a look at a few foods that are used a lot in South Beach Diet recipes, both for their nutritional content and their versatility in recipes.
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Eggs
Eggs are a major staple of the South Beach Diet, as they are rich in protein, vitamin E and healthy fats. Eggs can be eaten with nearly every meal, though the plan most often recommends them with breakfast or lunch. For example, an omelet or plate of scrambled eggs is a great breakfast, while a Niçoise salad is one way of using eggs, of the hard-boiled variety, for lunch.
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Fish
Fish is used consistently in every South Beach Diet menu. Most types of fish contain healthy fats, which are a major component of the plan. Additionally, it is a great source of protein and contains omega-3 fatty acids, which have benefits that are great for your heart. Salmon is an especially healthy and versatile fish, although you can enjoy anything from tilapia to cod. Whether it is baked, broiled or grilled, fish is great on top of a salad or eaten as part of an entrée.
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Chicken
Chicken is another excellent source of protein, and it can be a quick, easy substitute for fish. It is also low-fat and a good source of niacin and iron. Chicken is a fairly low-calorie, as long as you use white meat, so stick to breasts as opposed to thighs. Many stores carry pre-cut chicken breast strips, which you can easily layer on top of a green salad for lunch.
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Nuts and Legumes
Nuts and legumes are a wonderful way to keep full and stick to the South Beach Diet plan. Reach for a handful of nuts as a mid-afternoon snack as opposed to a candy bar or potato chips and you will likely stay full longer. However, nuts are high in fat, so they should be eaten in moderation---between 15 and 30 is a good number. Pistachios are an especially good nut to eat because you have to shell them, which will make your snack last longer, and you'll likely feel more satisfied.
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Healthy Carbs
You will begin to reintroduce certain healthy carbs, such as healthy whole grains, pastas or fruit, into your regimen after two weeks on phase one of the diet. The plan recommends reintroducing fruit first and carefully monitoring your weight. For example, a grapefruit or orange could be added to breakfast. Then, if you continue to lose weight you could have a sandwich for lunch instead of a salad. The important thing is to eat healthy, filling carbs and to stay away from white, starchy, processed foods.
