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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)

SEL Plan 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

SEL Plan 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

  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

SEL Plan 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

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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