Foods Allowed On South Beach Phase 2 Diet

The South Beach Diet is a three-phase eating plan created by Dr. Arthur Agatston, a Miami-based cardiologist. Although the diet was initially created to help cardiac patients lose weight to improve heart health, the diet has weight-loss and health benefits. Phase 1 of the diet includes a two-week introductory period, in which foods such as fruits and grains are forbidden. Phase 2 is less restrictive and brings back the earlier-mentioned food groups, but still leaves out certain foods known to cause a spike in the blood sugar.

Fruits

Fruits are one of the food groups that is re-introduced following the Phase 1 portion of the South Beach diet plan. However, fruits that cause a spike in blood sugar--such as bananas--are not a part of the approved-fruits list. Fruits that do make the Phase 2 list include apples, fresh apricots, blueberries, cantaloupe, cherries, grapefruit, grapes, kiwi, mangoes, oranges, peaches, pears, plums and strawberries. Phase 2 allows a dieter to eat three servings of fruits per day.

Dairy

Low-fat dairy products offer Phase 2 dieters the opportunity to enjoy foods such as 1 percent or skim milk; low-fat or fat-free yogurt; low-fat cottage cheese; low-fat ricotta cheese; and other low-fat or part-skim cheeses, such as mozzarella.

Healthy Carbohydrates

Whole-grain carbohydrates also are re-introduced during the Phase 2 portion of the South Beach Diet. While foods made from refined grains, such as white bread, are not on the Phase 2 foods list, options such as whole-grain bagels and pasta are. Other starches include bran muffins, whole-wheat pitas, light popcorn, brown rice and a small potato.

Vegetables

With the exception of foods such as corn, most vegetables and beans are a part of Phase 2 of the South Beach Diet. Foods re-introduced following Phase 1 include black-eyed peas, pinto beans and barley. Other options include fresh, frozen or canned forms of artichokes, asparagus, green beans, celery, eggplant, mushrooms, peppers, snow peas, spinach, squash, zucchini and tomato.

Protein

In terms of protein choices, lean protein selections are recommended for all phases of the diet. These include turkey breast, chicken breast, fish, shellfish, tofu, soy products, egg whites, extra-lean ground beef, pork tenderloin, shrimp, salmon and top round veal.