Food Group Descriptions
Food Group Descriptions
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Beans and legumes are excellent sources of soluble fiber, which delays stomach emptying time, slows glucose absorption, and can lower blood cholesterol and assist weight loss. Beans are also an excellent source of protein for vegetarians. Soy protein, found in soybeans and soybean products, lowers LDL (bad) cholesterol. We recommend liberal consumption of these healthy foods.
Avoid canned beans that contain brown sugar, lard, or molasses.
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Most carbonated beverages are pure sugar and a source of empty calories. Diet sodas are okay in moderation, but water is the best choice for quenching thirst and hydrating your body. Both coffee and tea are major contributors of caffeine to our diets. Too much caffeine can cause a drop in blood sugar, leading to hunger and cravings. Flavored coffees and mixes can be a source of hidden sugars. 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 orange juice in the morning, fresh squeezed is best.
Finally, research suggests that moderate consumption of alcohol reduces risk for heart disease and diabetes. We believe this is best accomplished by drinking red or white wine with meals. Beer is the worst choice because it contains maltose, the sugar with the highest glycemic index.
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Like grains, bread and bread products can be enjoyed often if you eat the right ones. Whole grain breads are the best choice. Whole grain products should read “100 percent whole wheat,” “whole oats,” or “whole rye.” Watch out for breads that are labeled “whole wheat” rather than “whole grain.” While some nutrients may be preserved, the glycemic index is generally just as high as that of white bread. Look for at least 3 grams of fiber per serving. Other good choices are pita, whole grain pumpernickel, and sourdough bread.
Anything labeled “fortified” means that processing has removed essential vitamins and nutrients. Any attempts to return vitamins artificially are unlikely to be sufficient.
Avoid “fortified” foods and commercial breads that include hydrogenated oils.
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Man was designed to consume much more fiber than we get in modern diets. Fiber slows our digestion and thereby helps prevent swings in our sugar and insulin levels. Both hot and cold breakfast cereals can be excellent sources of fiber; choose ones with a fiber content in the 6 gram or higher range. Hot oatmeal cereals are excellent but only those that are slow cooked; instant hot cereals have too high glycemic indices. And don’t be fooled by cereals labeled “naturaL” Many types, including granola, have plenty of sugar and minimal fiber.
Even worse, they may have hydrogenated oils.
Donuts are the worst breakfast choice. They have high levels of trans fats and highly processed flour with a very high glycemic index. Avoid store-bought muffins as well, because they are usually loaded with sugars.
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Whole milk cheeses are a source of saturated fat, so choose low-fat or fat free cheese for most of your eating and snacking. Mozzarella cheese sticks make particularly convenient and healthy snacks. Occasionally, however, it’s okay to enjoy a small amount of a very flavorful cheese such as blue cheese or Parmesan occasionally, because a little goes a long way to enhance the flavor of a dish without contributing a substantial amount of saturated fat.
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Some condiments can contain added sweeteners such as sugar, honey, corn syrup, and/or high-fructose corn syrup. Be sure to read the list of ingredients before you purchase.
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Most crackers and packaged snack foods contain trans fats and should be avoided.
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Desserts are fairly limited on the Carb Flush Prep Phase at Weight Loss Review, although you can feel free to enjoy sugar-tree gelatin or a healthy and satisfying ricotta cheese combination. Fruits, particularly berries, are ideal desserts. Strawberries dipped in dark chocolate wonderful! Remember, the darker the chocolate, the lower the sugar content.
Many food manufacturers began adding partially hydrogenated fats - trans fats-to replace the previously used saturated fats in commercial goods as a way of preserving their shelf lives. Trans fats are common in cookies and baking mixes. Trans fats are worse than saturated fats and should be avoided as much as possible.
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The good news is that eggs are okay - It is true that eggs are high in cholesterol, but they are also low in saturated fat - Eggs are rich in protein and the yolk is a good source of natural vitamin E. Eggs do increase cholesterol minimally, but they also increase HDL, the good cholesterol.
Omelets are a great way of including lots of healthful vegetables in your breakfast, while hard-boiled eggs have the advantage of being fast and convenient. If you don’t like the yolk, egg white omelets made from Egg Beaters are good choices. So if you love eggs, go ahead and enjoy!
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With all the bad press fat has gotten over the last couple of decades, most Americans have concluded that just limiting fats makes a diet healthy. This was a major mistake. While limiting saturated fat (meat- and dairy-derived) and avoiding trans fats (manmade hydrogenated and partially hydrogenated oils) as completely as 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.
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.
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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.
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Because of their carbohydrate, fiber, vitamin, and mineral content, fruits should be eaten several times a day after the Carb Flush Prep Phase. We encourage the consumption of whole fruit. Avoid canned fruits packed in heavy syrup and processed commercial fruit juices.
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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 low glycemic index choice to substitute for white rice or white potatoes.
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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.
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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.
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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.
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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.
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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. 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.
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Pickles, peppers, and relishes are all okay as long as they are not the sweetened versions.
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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.
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When it comes to chicken, bake, broil, grill, roast, or saute, but do not fry.
Select the chicken breast, which has far less saturated fat than the leg, thigh, and wing, and remove the skin before eating. Duck and goose are higher in saturated fat than chicken and should not be eaten often.
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Prepared salads, such as tuna or egg, can be an occasional part of your diet, but the best salads are those with mixed greens and a flavorful vinaigrette dressing.
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A first course of soup will not only soothe your spirits, it will satisfY your appetite. Research shows that people given a first course of tomato soup ate less during subsequent courses. Good choices also include vegetable soups, such as bean, gazpacho, and lentil, which are all packed with good carbs and fiber. Avoid cream-type soups in restaurants because they are usually made with saturated fat-laden heavy cream or whole milk. At home, make cream-type soups with water. When ordering French onion soup you might want to order it without the French bread topping.
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Naturally occurring sugars are those found in foods like milk products (lactose) and fruits (fructose). Refined sugars include honey, maple syrup, and table sugar. Most sugars have a low to moderate ranking on the glycemic index. Table sugar (sucrose) has a moderate ranking and can be included as part of an occasional treat or as an ingredient in baking.
However, sugar is the number one additive to our food supply. The typical person eats approximately 32 teaspoons of added sugar a day. Some high fructose corn syrup will be added even to products using sugar substitutes. Read and compare labels and choose wisely.
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Eat and enjoy plenty of vegetables. They are low in calories but high in vitamins, essential nutrients, and fiber. Look for brightly colored vegetables, which contain antioxidants, such as Vitamins A, C, and E. Opt for as much variety as possible, and yes, even carrots are fine. In addition to their nutrient contribution, vegetables, especially when eaten raw, are a great source of fiber and bulk. When cooked in water, vegetables quickly lose their nutrients, so when you cook your vegetables do so in as little water as possible, and for as short a time as possible.
your information is very helpful i am a dertified dietary manager but haven’t practiced in a year it has been 3 or 4 years since i was cerified and i didn’t remember about carbohydrates i have a book but can’t find it again your info. is very helpful thanks