P2 food list that includes more information

[Stacy]

This is an updated P2 list. It reflects all updates through the newest book, Supercharged. Newest changes are in red.

Stacy

Foods you can reintroduce to your diet

BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving).

FRUIT
(Start with one daily serving, gradually increase to 3 total servings daily)

Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain
Plums - 2
Prunes - 4

MILK/DAIRY
(2-3 cups allowed daily, including yogurt)

Yogurt - artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)

STARCHES
(Start with one daily serving, gradually increase to 3 or four total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.

Bagels, small, whole grain - 1/2, or 1 oz.
Barley - 1/2 cup
Bread - 1 slice (1 oz.)
homemade breads using whole grains (buckwheat, whole wheat, spelt,
whole oats, bran, rye)
multigrain
oat and bran
rye
sourdough (may be used, but whole grain is the best choice)
sprouted grain
whole wheat
Buckwheat - 1/2 cup cooked
Calabaza - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Cassava - 1/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Cereal
HOT - 1/3 -1/2 cup, uncooked. Choose whole grain and slow-cooking varieties (no instant types).
COLD: choose low sugar with 5g or more fiber per serving
Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no
trans fats
English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin—varieties varieties
with 3 grams of fiber are the best choice.)
Green Peas - Deleted/Moved to vegetables section
Muffins, bran - 1 small, homemade sugar-free (no raisins)
Pasta
Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more
per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more
per 1/2 cup)
Peas - 1/2 cup
(considered a starchy vegetable; count as a starch/grain serving)
Pita - 1/2, or 1 oz. stone-ground whole wheat
(most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the
best choice.)
Popcorn, 3 cups popped
Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil
Potato, sweet, small
(considered a starchy vegetable; count as a starch/grain serving)
Pumpkin - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
basmati
brown
converted or parboiled
wild
Rice noodles - 1/2 cup cooked
Soba noodles - 3/4 cup cooked
Taro - 1/3 cup
(considered a starchy vegetable; count as a starch/grain serving)
Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no
transfats - 1 small
Winter squash - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Yams, small
(considered a starchy vegetable; count as a starch/grain serving)

VEGETABLES
Carrots 1/2 cup
Peas-green 1/2 cup - UPDATE! It has come to my attention that peas are STILL on the STARCH list for P2, with the direction to count 1/2 cup as a starch serving. Since it's HERE with carrots as a vegetable AND it's on the starch list, you'll have to decide for yourself how you will "count" peas.

OCCASIONAL TREATS Chocolate (sparingly)
bittersweet
semisweet

SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)

BEVERAGES
Wine (1 - 2 glasses daily with or after meals)
LIGHT BEER 1 on occasion (12 oz)


Foods to avoid or eat rarely

STARCHES AND BREADS
Bagel, refined wheat
Bread
refined wheat
white
Cookies
Cornflakes
Matzo (exception: whole wheat varieties, which are allowed)
Pasta, white flour
Potatoes
baked, white
instant
Rice cakes
Rice
white
jasmine
sticky
Rolls, dinner

VEGETABLES
Beets
Corn
Potatoes, white

FRUIT
Canned fruit, juice packed
Fruit juice
Pineapple
Raisins
Watermelon

MISCELLANEOUS
Honey
Ice cream
Jam

[flyby]

Where would coconut fit in?

Thanks,
Kristi

[L'lee]

FOUND it!

According to the Good Fats Good Carbs Guide, Coconut is under Fats -- Other Fats and it says:

Coconut, shredded, unsweetened -- 2 Tbs -- Limited
Coconut Milk, canned, unsweetened -- 1 Tbs -- Limited

I remembered that there was a P1 recipe in the SB Cookbook that included Coconut milk, which is made from coconut "meat" (NOT the juice inside the coconut) so I figured it must be allowed at least some of the time. Though, the book includes 1 cup of light coconut milk for 4 servings, making 4 Tbs per serving. Hmmm...

[nomorefatness]

The phase 2 food list is very helpful. But I was wondering if any one can help me with amounts of servings per day. I know the starches, fruit and dairy are noted, what about cheese, meat & veggies. Are they unlimited? I am finding this WOE a little easier as time goes by. But I still have questions that arise every few days or so.

[CrazyMary]

Found your post for the P2 foods. Do you know a good brand of whole grain crackers that are allowed?

[elli~shay]

Also, more specifically, the Triscuits Thin Crisps. They are triangular shaped. You get 15 per serving!! I mean, ahem, it makes it seem like a lot (coming from the quanity girl).

[NancyDrew]

Thanks to both of you for doing that

[woodsygirl]

I'm probably the only person who is excited to see peas moved into the vegetable list...

[C-Glass]

You're not alone Woodsy, I love peas! YUM!

[IdahoGirl]

I am SO excited!!! I LOVE peas! I have missed them very much. Unfortunately DH hates them, but I can eat them at lunch now at least! Thanks for the updates!

[pixelgeek]

oh wow i got the book but havent had time to read it yet. Im VERY excited about peas.

[TLynn]

Mom offered me grits today, which I love. Are they okay? I can't find info on them online & my books are home.

[TLynn]

Corn? Darn! I should have guessed because I love them. Well...the good news is that I decided to wait until I heard before eating any. I guess I won't be eating them.

[Mack]

Does anyone know if energy bars, such as the Clif brand, are recommended on Phase 2?

Gracias!

[TLynn]

Hi Mack!

I googled this brand and although they are labeled "organic," I would not necessarily say they are a good choice for P2 SBers. From what I saw, they are very high in calories, particularly for a snack. I checked several different flavors & the ones saw ranged from 200-270 calories per bar. Plus, they have a lot of sugar! The lowest sugar content I saw was 9g in one bar, and that was NOT even a fruited flavor. There are several types of syrups (sugars) listed in the ingredients. It is really suggested that you avoid cereal bars, even the SB brand, and go for less processed snacks such as cheeses, eggs, fruits, veges, lettuce & meat roll ups, etc.

Also, I know you are one of our newer members here. Are you just starting SB, or have you been following this way of life prior to joining us? I just want to clarify that to know how long you've been in P2 to help you make the transition from P1 to P2 smoothly & to be sure you know P2 foods should be introduced VERY gradually. If you need more info on that, let us know.