The South Beach Diet (10 page)

FISH AND SHELLFISH

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 and eaten no more than once a week.

FISH, BAKED OR BROILED

FISH, BREADED

FISH, CANNED

SHELLFISH, COOKED

FRUIT AND FRUIT JUICES

Because of their carbohydrate, fiber, vitamin, and mineral content, most fruits can be eaten frequently after Phase 1. There are some that are high in sugar and should be eaten in limited amounts. We encourage the consumption of whole fruit. Avoid canned fruits packed in heavy syrup and processed commercial fruit juices. 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 OJ in the morning, fresh squeezed is best.

FRUIT, CANNED

FRUIT, DRIED

FRUIT, FRESH

FRUIT JUICES, UNSWEETENED