Diabetes - A 21st Century Scourge: Phase 2 Approved Food List

Admittedly the Phase 1 part of the plan is restrictive to say the least which is why it is designed to last just 4-6 weeks at a time. The benefit is extensive, however, allowing for an appropriate jump start to any anti-diabetes campaign. At some point it becomes necessary to transition to Phase 2.

The second phase of this plan is meant for lifelong changes to eating habits that will nourish the body and sustain your efforts to reverse or significantly mitigate diabetes. The first thing you will notice is the increase in the variety. The uptick is based on the increased likelihood that your metabolism is either higher or in much better working order after following the phase one program. The phase 2 food chart gives the recommended amounts of each food category that should be consumed during any particular meal.

The focus of every meal is to be as healthy as possible. Limit meat portions especially red meat which should be kept to no more than 18-22 oz. per week. Lean meats such as fish, elk, lamb, and turkey should be your focus. You may also find it helpful to have one or two of your meals be vegetarian based limiting your meat consumption to one or two meals a day.

Eating Out

Extreme care must be taken when eating out. Your diligence is required when ordering for many reasons. One, the ingredients used to create meals in most restaurants will be inflammatory and have the potential to set you back in your goals. Second, portion sizes are almost always two or three times larger than what is recommended for consumption at one meal. You may find it helpful to decide in advance that you will only consume ⅓ - ½ of what your ordered and ask for a box to pack it in in advance. Remember to eat slowly and savor each bite. This will help you feel satisfied without overeating.

When ordering salads order dressing on the side and stick to vinaigrette style dressings. Soups should be broth based. Avoid cream based soups as they are loaded with rancid oils, fats, and calories. Soups with lentils and beans will be far more filling with fewer calories. If having a meal that consist of only soups and salad be sure to have some fiber handy to help you feel full after the meal if necessary. This will help you not succumb to the temptation of ordering additional food. 

Desserts

Having a tasty treat with a meal or as a snack is always tempting but there are some things that must be considered. If you have reached your waistline goal and your blood sugar is under control then partaking from time to time shouldn't be a problem. If at all possible, though, save dessert for special occasions and rare treats. Your focus is to not go back to what you are trying to leave behind. When you do have dessert be sure to consume some fiber in the form of a supplement to help lower the glycemic value thus avoiding a spike in blood sugar and insulin production.

 Meal Planning

Plan your meals on a weekly basis. Shopping and preparing your meals on a day that is convenient for you is a great way to ensure success on your journey. The food chart provided will come in handy in assisting you in this process.

Approved Foods for Phase 2

Legumes, Beans and Starches (Servings are 1/2 cup for women and 1 cup for men)	Cereals (with unsweetened almond milk or unsweetened coconut milk)	Low Glycemic Fruit (1/2 cup servings)	Vegetables (at least 1/2 cup or more women and 1 cup or more for men)
●     Beans: kidney, lima, navy, pinto, red, black ●     Black-eyed peas ●     Green peas ●     Butter beans ●     Chickpeas (garbanzo beans) ●     Green beans ●     Lentils ●     Yams ●     Sweet potatoes	●     Old fashioned oatmeal or steel cut (1 serving for women, 1-2 servings for mens)	●     Blackberries ●     Blueberries ●     Raspberries ●     1/2 grapefruit ●     Granny Smith apple ●     Kiwi ●     Strawberries	●     Asparagus ●     Bell peppers ●     Broccoli ●     Brussel sprouts ●     Butternut squash ●     Cabbage or sauerkraut ●     Carrots (1/2 cup, raw only) ●     Cauliflower ●     Celery ●     Collard greens ●     Cucumbers ●     Eggplants ●     Lettuce ●     Okra ●     Onions ●     Spinach ●     Squash ●     String beans ●     Taro ●     Tomato ●     Turnips ●     Watercress ●     Zucchini

Approved Foods for Phase 2 Cont.

Lean Proteins (Dairy) - Dairy is best avoided but limited quantities of the following is ok.	Lean Proteins (Meats) - 2 to 6 oz. for women and 3-8 oz. for men	Healthy Fats (two servings per day, none at dinner)	Oils (two servings per day, none at dinner, do not heat)
●     Cottage cheese, plain-non fat ●     Cream cheese ●     Low-fat Greek yogurt, plain or vanilla ●     Eggs (pastured center or organic) - two to three large eggs or one yolk and three egg whites	●     Beef, organic extra lean. Limit red meat consumption to 18 oz. per week. ●     Buffalo, bison, elk, caribou, venison, goat, ostrich ●     Chicken and turkey (remove skin) ●     Turkey sausage ●     Turkey bacon ●     Fish, wild caught (cod, flounder, haddock, herring, halibut, mahi-mahi, sea bass, perch, snapper, tongol tuna, orange roughy, tilapia, salmon, trout, sardines, mackeral	●     Almond butter (2 tablespoons) ●     Almonds (about 18 almonds, 1 oz.) ●     Organic peanut butter (2 tablespoons) ●     Peanuts (1 oz.) ●     Pecans (1 oz.) ●     Cashews (1 oz.) ●     Avocado, fresh (1/2 cup ●     Guacamole (1/3 cup) ●     Hummus ●     Pumpkin seeds (2 tablespoons or 1 oz.) ●     Sunflower seeds (2 tablespoon or 1 oz.) ●     Flaxseeds (3 tablespoons or 1 oz.)	●     Organic cold-pressed olive oil (1 tablespoon) ●     High-oleic sunflower oil (1 tablespoon) ●     Cold-pressed peanut oil (1 tablespoon) ●     Cold-pressed sesame oil (1 tablespoon) ●     Cold-pressed avocado oil (1 tablespoon) ●     High-oleic safflower oil (1 tablespoon)

	Cont. Lean Proteins (Meats) - 2 to 6 oz. for women and 3-8 oz. for men
	●     Lean pork (limit pork consumption to one serving per week) ●     .Shellfish (wild caught if possible) - Limit consumption to 1-2 servings. (shrimp, crab, lobster, scallop, oysters, mussels)