The following foods can now be added to our original food list:
Beans and Legumes:
(If using canned try to purchase low-sodium, otherwise rinse well, soak in fresh water, and rinse well again). Serving size for this month is up to 1/2 cup daily.
Any type is fine.
Beverages:
You can now have an occasional alcoholic drink. Try to limit to one a day. The best choice is a Bloody Mary or Caesar.
Almond milk- 1/2 glass per day
Champagne- 4 oz glass
Gin- 1.5 oz
Light beer- very high in carbs., so limit to once per week
Rice milk- 1/2 glass a day
Rye- 1.5 oz.
Rum- 1.5 oz.
Tequila- 1.5 oz
Vodka- 1.5 oz
Whiskey- 1.5 oz.
Wine: red or white, 1-2 4 oz. glasses permitted a day during or after your evening meal.
Fruit:
Enjoy 1 serving per day for this month, fresh not frozen or canned. The best low carb fruits are:
Apple- 1 small
Banana- 1 medium
Blackberries- 3/4 cup
Cantaloupe- 1/4 of fruit or 1 cup diced
Cherries- 12
Grapefruit- 1/2 of fruit
Grapes- 15
Kiwifruit- 1
Mandarin orange- 2
Mango- 1/2 medium
Nectarine- 1 small
Orange- 1 medium
Peach- 1 medium
Pear- 1 medium
Plums- 2
Raspberries- 3/4 cup
Strawberries- 3/4 cup
Grains:
Choose whole grains. Avoid white rice, pasta, bread. Allow just one serving per day for this month.
Amaranth- 1/2 cup cooked
Barley- 1/2 cup cooked
Bread- 1 slice; made with whole grains, NO WHEAT!
Buckwheat- 1/2 cup cooked
Mung Bean Threads-3/4 cup cooked
Cereal: cold, low sugar, high fiber (at least 5g) – NO WHEAT
hot, slow-cooking whole grain; with at least 3g fibre and less than 2g sugar
Pasta: Occasionally
Brown rice pasta- 1/2 cup
Quinoa- 1/2 cup cooked
Popcorn- 3 cups air popped
Rice: 1/2 cup cooked
Brown Rice
Wild
Red
Occasional treats:
1 oz. Dark chocolate, with at least 70% cocoa and as low sugar as you can find.
1 pudding, low sugar
Vegetables:
Eat a much as desired. Aim for at least 1/2 cup with breakfast; and 2 cups for both lunch and dinner.
Carrots- 1/2 cup
Corn- 1/2 cob, no more than once per week
Green Peas- 1/2 cup
Potato; sweet- 1 small
Pumpkin-3/4 cup
Turnip- 1 small
Winter squash- 3/4 cup
Yam- 1 small
During Part 2 you still want to avoid several things:
All starches and breads other than what I listed.
Beets and white potatoes, in any form.
Use only the fruits I listed.