Alexander Graham Bell once said, “Before anything else, preparation is the key to success.” If you are looking to change your eating habits, a shopping list is a key part of preparing for this new diet. So, grab your pencil and jot down some of these tips.
Proteins
Stick to lean proteins – turkey and chicken breasts; beef sirloin, tenderloin and top round; all types of seafood and shell fish; veal chop, cutlets and top round. For vegetarian dishes, use soft, low-fat or lite varieties.
Starches
Make sure to use whole-grain or whole-wheat varieties, ones that are rich in fiber. Check the ingredients to avoid “enriched” or white flour, aim for whole wheat flour instead. High-fiber cereals are also a good choice.
Eggs, Dairy & Cheese
Buy eggs or egg substitutes. For dairy and cheese, you should look for non to low-fat varieties. For yogurt, make sure to use plain and non-fat. String cheese (Mozzarella, Cheddar or American) makes for great snacks.
Nuts
Nuts are a filling way to plan for quick and portable snacks. Roasted nuts with no extra coatings are permissible. Watch your portion size. There is a limit to how many you can have depending on the nut.
Vegetables & Fruits
Focus on low-glycemic index fruits and vegetables. For vegetables, avoid starchy vegetables like potatoes, beets and corn. Sugary, sweet fruits like bananas, pineapples and watermelon should also be avoided.
Legumes
All types of beans are allowed in every phase. Chick peas, cannellini beans and black beans can be the center of any meal.
Fats
Canola and olive oil are the highlight here. Try investing in some really good olive oil – it will add flavor to your salads and steamed vegetables.
Spices and Seasonings
Spices and seasonings are very useful for spicing up what would otherwise be bland dishes. Just make sure that you are using spices that contain no added sugar. Broth is great for making soup while extracts (like almond and vanilla) are useful for desserts.
Now that you have your shopping list, a good trick to remember is to stick to the outside perimeter of grocery stores. That’s usually where vegetables, meats, dairy products and other essentials are stocked. Most of the highly processed foods are stocked in the middle aisles. So, avoid temptation – stick to your shopping list and right past those middle aisles!
Reggie Dunn is a long time diet enthusiast and follower of the South Beach Diet.
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