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SEL Plan

Phase 3 Foods

After you have reached your goal weight, you can add a few more healthy foods to your diet.

As in Phases 1 and 2, continue to eat a variety of foods and continue to eat sensible portions—the goal is to maintain, not gain.

This list is subject to change as I continue to learn more about eating for good health.

Continue to enjoy all foods in Phases 1 and 2, and you can add the following foods, sparingly, back into your diet.

 

BEEF

- corned beef and brisket, trimmed of excessive fat

- occasional prime rib or rib steak, trimmed of as much fat as possible

 

POULTRY

can add some dark meat and wings, but do not eat skin

 

DELI LUNCHMEAT

- corned beef and pastrami that is not processed with nitrates/nitrites

 

VEGETABLES

- small new white potatoes eaten with skin

- corn

 

FRUITS

- pineapple

- watermelon

- fresh fruit juices in moderation (avoid canned, but those in cartons in refrigerated section of stores are okay)

 

CANNED and FROZEN FRUITS

- pineapple packed in juice

 

DRIED FRUIT

Any dried fruit that does not have any added sugars, such as:

- apricots

- dates

- raisins

 

GRAINS and OTHER STARCHY CARBS

- stone ground corn meal

- grits

 

SNACKS

- popcorn, popped with no trans fats added and preferably not popped in microwave

 

SWEETENERS, NATURAL

- honey (raw, unprocessed only)

- molasses

- pure maple syrup

- agave nectar

Note: If you have diabetes or other blood sugar problems, monitor your blood sugar if you decide to add these natural sweeteners.

Continue to avoid these foods

 

BEEF

Avoid fatty cuts and processed beef such as hot dogs and sausage

 

PORK:

Avoid all pork products (including chops, roasts, ham, bacon, Canadian bacon, sausage, hot dogs, etc.)

See Tips About Foods page for more information.

 

POULTRY

Avoid or use sparingly:

- Processed poultry products (including hot dogs, chicken or turkey bacon, turkey salami, chicken or turkey sausage

- Goose

 

FISH:

- Avoid all fried, breaded fish

- Avoid all shellfish* (including crab, clams, oyster, mussels, lobster, shrimp, scallops, crawfish)

- Avoid catfish, shark, eel, squid 

See Tips About Foods page for more information.

 

 DELI LUNCHMEAT

- Avoid any meat cured with sugar

- Avoid those processed with nitrates/nitrites

 

CHEESE

- Avoid all full fat cheeses

- Avoid cheeses that contain added sugars, such as Velveeta Light

 

DAIRY

Avoid all full-fat dairy, including ice cream, milk, and yogurt


VEGETABLES

- Iceberg lettuce

- White potatoes (except for the small new potatoes)

- Tomatoes, canned stewed (these have added sugars, but canned diced tomatoes are okay)

 

GRAINS and STARCHES

Avoid these grains and starchy foods:

- Anything made with white flour, including breads, crackers, waffles, pasta, pastries, cakes, cookies, etc.

- Rice, white

- Oatmeal (instant type)

 

FRUITS

Avoid:

- canned fruits in syrup

- dried fruit with added sugars

 

FATS and OILS

- Any partially hydrogenated oil

- Margarines with partially hydrogenated oil (trans fats)

- Lard

- Shortening

- Corn oil, cottonseed oil, safflower oil, soybean oil, and sunflower oil

See Controversies About Foods page for more information.

Note: Corn oil and soybean oil have Omega-6 fatty acids, which aggravate inflammation

 

SWEETENERS

- sugar

- syrups (except for sugar free and pure maple)

 

MISCELLANEOUS

Avoid:

- All-fruit spreads (100% fruit)

- Jams and jellies with sugars

- Salad dressings with added sugars

- Sweet pickles and sweet relishes

- Syrups (except for sugar free)

- Whipped toppings such as Cool Whip (these are basically nothing but hydrogenated oils and sugars in the form of corn syrup)

 

CONDIMENTS

Avoid any that have added sugars such as sugar, corn syrup, and high fructose corn syrup

 

BEVERAGES

- Fruit juices, except for fresh-squeezed juice

- Any drinks containing added sugars

 

 

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The original Phase 2 Food Lists went on-line October 30, 2003

with a page count of 25,527

 

 

 

Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts ~  Phase 1 Lunches 

 Phase 1 Main Dishes—Beef ~  Phase 1 Main Dishes—Chicken ~  Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey ~  Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables ~  Phase 1 Legumes

Phase 1 Soups with Meat ~  Phase 1 Soups—Meatless

Phase 1 Salads—Main ~  Phase 1 Salads—Side ~  Phase 1 Salad Dressings

 Phase 1 Desserts ~  Phase 1 Snacks

 

Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts ~  Phase 2 Lunches 

 Phase 2 Main Dishes—Beef ~  Phase 2 Main Dishes—Chicken ~  Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey ~  Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables ~  Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main ~  Phase 2 Salads—Side ~  Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks ~  Phase 2 Breads & Bread Products

 

Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef ~  Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side ~  Phase 3 Salads—Main ~  Phase 3 Salad Dressings

 Phase 3 Desserts ~  Phase 3 Snacks ~  Phase 3 Breads & Bread Products

 

Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads ~  Crock Pot ~  Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole ~  Salsa ~  Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches

 

Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners ~  General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites ~  Download 7-Day Menu Planner

Low Carb Products ~  Protein in our Diets ~  Top Antioxidant Food Charts

Controversies About Foods ~  Weight Loss Cartoons

Main Diet Page

MizFrog's Pad Home Page ~  MizFrog's Pad Site Index

 

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This is a personal Web site. Any material and information on this Web site is general in nature and neither intended nor implied to be a substitute for professional medical advice or any other advice on personal health matters.  I bear no responsibility for what you do with the information you find on this Web site. You should not use the information on this Web site, or the information on the links from this site, to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Links to other Web sites are provided as a courtesy only, and I am not responsible for any information on these other sites and cannot guarantee accuracy of their contents. Readers are encouraged to confirm the information contained herein with other sources.

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