Wednesday, January 31, 2007

Kalyn's Top Ten South Beach Diet Snacks

Recently I saw something that reminded me why I love the South Beach Diet. One of my new favorite blogs, Plain Jane Mom, posted a link to a story about a guy who lost 240 pounds on South Beach. The difference in his before and after photos was amazing. Jane and her husband are doing South Beach and having great success too, which is how we found each other.

Snacks are an important part of how I'm able to stick with the South Beach way of eating, so I thought I'd tell you my favorites for those who need some ideas. I would have posted this earlier in the month, but for weeks Costco hasn't had snow peas. Waah, no snow peas. They're finally back in stock, and heading the list of my favorite snacks.

This is the last day of South Beach Diet Phase One for a Month, so you might be wondering, are all these snacks approved for Phase one? I'd eat everything here for any phase, but if you can't find the low carb/low sugar like the type I show here, I'd save yogurt for phase two. So here they are, the foods that keep me going when I need a little something for a snack.

Sugar Snap peas (which I often mistakenly call snow peas, but they really are different) are great to eat plain, or with some kind of veggie dip. When you haven't had sugar for a while, these taste like candy!

Nuts are one of my favorite South Beach snacks. The books say to count them out, but I say who has time to count nuts? I use a 1/4 cup measuring cup and measure them out into little baggies. (Please don't report me to the South Beach Diet police, but this is the snack I'm most likely to eat too much of.)

I love sweet mini-peppers like this, which come in red, yellow, or orange. I eat these plain, or you can cut them in half lengthwise and use as a scoop for veggie dip.

Yogurt can be a great snack, but only eat it for phase one if you can find this type of low fat, low carb, low sugar yogurt. Some stores by my house don't carry either of these. The large container is my favorite kind of yogurt, and only has 4 carbs per container. The other type is made by Dannon and has only 3 carbs, but it's a teensy serving.

Edamame is one of my favorites, and I buy the frozen pre-cooked edamame at Costco (are you sensing the Costco theme here?) I just put a handful in a baggie and take them to school and by afternoon they're thawed and ready to eat.

Who imagined I'd be recommending Jello, since I was never a fan (even though it's the official Utah State Snack,) but you'd be amazed how delicious sugar-free jello can taste when you're not eating sugar. The tropical flavors are my favorite.

I love Ranch dip, just the Hidden Valley Ranch kind you make with a packaged mix and sour cream, and I eat this all the time with celery. What could be healthier? (I use light sour cream; don't use fat free sour cream for South Beach since it has sugar.)

Another snack I love is cheese. Buying these pre-packaged cheese is a good way to exercise portion control, and again I get these at Costco in big packages. String cheese is the lowest fat for South Beach, but the ones in the back, called Sticksters, are also pretty good.

If you can find peanut butter without added sugar or one of the new low carb peanut butters, celery stuffed with peanut butter is a great South Beach Diet snack. (Some low carb peanut butters have trans fat, and personally I would avoid those types. I buy natural peanut butter with no sugar added. I like the chunky peanut butter for this!)

Finally, a snack that's seasonal for many people, but again thanks for Costco! I splurge all winter on tomatoes (but only if they smell like tomatoes, otherwise don't waste your money.) Cut-up tomatoes with my favorite rosemary salt is about as good as it gets for a snack.
counter customizable free hit

87 comments:

  1. You are so right about Kroger's Carb Master yogurt. I go out of my way to shop at Kroger just for it (and Boar's Head roast beef).

    ReplyDelete
  2. Except for the yogurt, I have all of these in my house! The best.

    ReplyDelete
  3. Kalyn - your snacks look healthy and delicious. Yougurt and nuts are my favorites too :)

    ReplyDelete
  4. I'm SO with you on tomatoes - one of my favorite snacks [drizzled with extra virgin olive oil and basil].

    I love your beautiful headers - changing all the time. Each one is more eye-catching than the last.

    xoxo

    ReplyDelete
  5. Lewis, love this yogurt.

    Tanna, you're set!

    Mandira, I eat nuts almost every day.

    Karina, of course it's the fabulous Rand who makes the headers.

    ReplyDelete
  6. Kalyn, love the site!

    I have a yogurt-related inquiry. Is Greek yogurt (like Tage Total) ok for Phase One snackers? They have 2% and 1% varieties...

    ReplyDelete
  7. I don't know much about Greek yogurt, but I'd say any yogurt that's low fat and low in carbs should be ok.

    ReplyDelete
  8. You are right, Kalyn, about the snow peas — if you've been off sweets for a while such things are incredible. I never thought of eating them for a snack, but it's a good idea to quench that need for sugar.

    ReplyDelete
  9. I loved almost all the snacks you have posted. They are so healthy, love edmame and celery...Thanxs for sharing
    -Sushma

    ReplyDelete
  10. awesome!!! i have been doing south beach phase one and it's been sloooow. thanks for the new snack ideas. new ideas keep things interesting, especially with phase one.

    ReplyDelete
  11. I just started South Beach. I read in the book to avoid all dairy, including yogurt. I only buy the StoneyField brand - either low-fat or fat-free, which are not made with any sugar (only natural sugars). In addition, I typically buy the fruit on the bottom yogurts. Is it ok to eat this on South Beach, Phase One? What about Phase Two?

    ReplyDelete
  12. Leah, I'm looking in the original South Beach Diet book for "foods to avoid" for phase one and this is what it says:

    Dairy:
    Avoid the following dairy in phase one:
    yogurt, cup-style and frozen
    ice cream
    milk, whole or 2%
    milk, soy

    I'm not sure what they mean by "cup-style" yogurt, but I think it means the type with add-ins. Fruit on the bottom yogurt wouldn't be allowed for phase one, since you can't have fruit. I thinkt he kind of low carb, sugar free, low fat yogurt that I'm showing here is fine for any phase. (This is only my opinion, but I can't think of any reason why it wouldn't be ok.)

    ReplyDelete
  13. All great snacks, but I don't belive those aren't snow peas, they're sugar snap peas, right? Snow peas are flat and not sweet at all.

    ReplyDelete
  14. Anonymous, good catch. I'm realizing I use the names interchangeably, but you're right that they are different. Will edit that rightnow.

    ReplyDelete
  15. Ok, you are brilliant. Frozen edamame that you put into a bag in the morning and it thaws by itself! I love edamame so much, but I somehow have this weird aversion to boiling it myself, so I always just get it as takeout from my favorite sushi restuarant. But you can't get any easier than your way of eating it. Thanks!!!

    ReplyDelete
  16. All great info Kalyn: thanks!

    I adore protein snacks like nuts and peanut butter... and need to try the tomatoes with rosemary salt.

    Hope you are off to a good start in 2008!

    ReplyDelete
  17. It's hard to find... but Blue Bunny yogurt with Splenda - just 60 calories is really good. I love the blackberry cream or pomegranate cherry.

    Nice post - thanks.

    ReplyDelete
  18. Kalyn's,

    I love your blog. I started the SBC again today. Last time I did it I lost about 25 lbs. However, I let them slide back on. I have loved reading over your blog. Thanks for the great snack tips. I am looking to losing about 15 to 20 lbs. by beach time. Thanks for your inspiring story!

    Renee

    ReplyDelete
  19. I printed this today to tape on my refrigerator. Thanks! :-)

    ReplyDelete
  20. I saw mini sweep peppers today in my store for the first time they were expensive. I bought some just to see how they taste. I wonder if i can grow them..where would i get the seeds?

    ReplyDelete
  21. Kai, no idea where to get seeds like that, maybe try looking online?

    ReplyDelete
  22. Do you like the small sweet peppers because they taste different than the larger variety?

    ReplyDelete
  23. Yes, I do think the small sweet peppers taste a bit different and slightly sweeter than the large bell pepper, but I think red bell pepper strips would also be a great South Beach snack.

    ReplyDelete
  24. I just started SB and there's just one thing that's totally confusing...in the book it says Phase I - Avoid - Fat Free Half and Half...then as I read further down it says Fat Free Half and Half is allowed. I am totally confused. I use 2 TBS of FF Half and Half in my morning coffee..is FF Half & Half OK for Phase One???
    I'd really appreciate it if you had the answer. Thanks very much!

    Rose

    ReplyDelete
  25. Rosemary, I don't use fat free half and half or any other fat free products because they usually have added sugar. (I actually use real half and half in coffee, although I'm not sure it's 100% SB approved. I figure a few tablespoons a day won't hurt me.) If you're wondering about the product you have I'd look at the sugar grams on the label.

    I'm at school but when I get home I'll try to remember to look in the latest SB book. Feel free to leave another comment if I forget to reply back about that.

    ReplyDelete
  26. Rosemary, the latest book (The South Beach Diet Supercharged) lists Half and Half, fat free for phase one under "foods to enjoy." Serving size says 2 T.

    I'm probably the one who's being bad with full fat half and half in my coffee, but I don't drink a lot of coffee so I'm still not that worried about it. (I should clarify that I'm actually oh phase three most of the time!)

    ReplyDelete
  27. OMG! I just started South Beaching and I forgot that up until now, my old childhood absolute FAVOURITE which was celery with peanut butter, had been "off limits" because of the fattiness of the peanut butter.
    THANK YOU THANK YOU! I can't wait to go out and get a jar. :)

    ReplyDelete
  28. Kris, glad I can make you happy. Remember to get "natural" peanut butter with no sugar added.

    ReplyDelete
  29. Starting SB today! Googled snack ideas and your blog came right up as 2nd on the list. Thank you so much for this post! One question... if I am label checking things I currently have in my pantry and fridge, is there a rule of thumb on how many carbs to consider as ok to eat in Phase 1 vs Phase 2? Thanks! Leah A.

    ReplyDelete
  30. I just recently started the SBD and have been following it religiously, but cutting out milk was EXTREMELY difficult as I drank 2-3 glasses of 2% daily.

    Today is my first day of Phase 2 during which I know I can have skim/1% milk. Do you know how much? 1-1 1/2 cups? Does this include yogurt as well?

    One more quick question: I found a great organic peanut butter with no added sugar - SBD friendly. How much can I have a day? (Peanut butter is another weakness...)

    Thank you for your wonderful website!!

    ReplyDelete
  31. Anonymous, I'm looking in South Beach Diet Supercharged (newest book) which is a bit more liberal than some of the earliest books and under phase 2 - Dairy it says 2-3 cups per day including yogurt. Peanut butter is limited to 2 T per day (and personally I would not eat other nuts on the day you have peanut butter.

    Glad you are enjoying the blog. Good luck with the diet.

    ReplyDelete
  32. Leah, your e-mail was farther down in the list, so sorry if it looks like I ignored your question! I've only seen this addressed with regards to things like salad dressing where the rule is less than 3 grams of carbs per serving. It depends on how much of the food you're eating (you can have higher carb counts in something where you only use a small amount), but I think that's a good rule of thumb.

    ReplyDelete
  33. I've done south beach successfully (losing 60 lbs in 3 months) a few years back and now I'm revisiting it with my boyfriend.

    Just a heads up...
    Sugar snap PEAS were banned the last time i read the book because of the starch in the peas that are in those crunchy pods.

    Also, low sugar doesn't cut it for phase 1, so even if you find the yogurts listed above... if your really serious about weight loss and following the plan... you should not be eating these yogurts in phase 1. They are great for phase 2, so save them for then.
    Remember fruit is not allowed, and even no sugar added yogurts still have the sugars from the fruits in there.

    ReplyDelete
  34. Jacki, I'm looking in South Beach Diet Supercharged (the latest book) and under Phase One Foods to Enjoy Snap Pea and Snow Peas are both listed as being okay.

    As for the yogurt, it's sweetened with Splenda, and truthfully I think it's okay with the very low carb count. There's no actual fruit in the yogurt.

    Good luck on the diet.

    ReplyDelete
  35. Thanks Kalyn for your help! I have been waiting for a new router in the mail which arrived today, so I was unable to check your blog again until now! Day 5 and I've lost 4 pounds already! I went out to buy Natural PB last night (Skippy), but I'm not sure it is SBD approved, when I compared to the regular Skippy in the pantry it all looked the same except for the oils. Is there a list of approved packaged foods published online somewhere? I guess I could google it and see what comes up! lol Thanks again for your help! Leah A.

    ReplyDelete
  36. Leah, if you can find it, I like Adams brand natural peanut butter, only 1 gram of sugar. The fat in peanut butter is not a problem, since it's "good fat" but you want the least amount of sugar you can find.

    ReplyDelete
  37. Luv ur comment: (Please don't report me to the South Beach Diet police, but this is the snack I'm most likely to eat too much of.) - Years ago, when I was doing Scarsdale, my kids used to say "Mommy, the man on the back of the book is watching you!" After trying the diet, my husband said "I understand why his wife killed him!." Anyway, SBD is a lot easier!

    ReplyDelete
  38. Leah, I'm laughing because now I have braces on my teeth, which has definitely helped with my nut addiction! I do agree that South Beach is pretty easy compared to a lot of diets!

    ReplyDelete
  39. You're going to laugh, but Craig and I are starting SB again and I came over here to get more tips!

    ReplyDelete
  40. Hi Erika,
    I'm not laughing at all. I go back on phase one myself several times a year. (And I do cheat a bit in between times, so I understand how easy it is to stray too!) Good luck!

    ReplyDelete
  41. I just started SB on Sunday. Today is my 3rd day. I figured by the third day I would start to feel something since in phase one you can lose 8-13 pounds!!! I dont feel like Im losing at all!! When is weight loss noticable?

    ReplyDelete
  42. Anonymous, you might want to do it for a week without weighing yourself. I promise if you stick with the plan it will work. You've only done it 2 days if you started Sunday, so just keep with it!

    ReplyDelete
  43. I am at phase 1. how much of the cheese can I eat? I am eating a 30% less fat but I dont know how much can I eat.

    ReplyDelete
  44. The book doesn't give serving sizes for cheese, but when I'm doing phase one for a snack I usually eat the 1 oz. string cheese. I think you could eat a bit more than that if you really want to, but cheese is pretty calorie dense so I wouldn't overdo it.

    ReplyDelete
  45. im starting South Beach Diet today! and excited to start! What is something good to have for breakfast? are we allowed to have eggs? egg whites? with coffee can we use splenda? besides water what can of drinks can we drink? anything with no sugars? thank you

    ReplyDelete
  46. Julia, there is a category for breakfasts on the blog and each recipe tells what phase it's good for.

    You can use any type of artificial sweetener. I highly recommend you read the book so you know what foods are allowed and which ones aren't and the reasoning behind it.

    ReplyDelete
  47. Can you use crystal light flavor packs in water? I HATE plain water!

    ReplyDelete
  48. Anonymous, Crystal Light in water is just fine. I have to admit, drinking water is a challenge for me too. I know some people who mix those crystal light packets into plain yogurt too.

    ReplyDelete
  49. I put sugar free jelly in my plain fat free yogurt...tastes just like the fruit on the bottom types without the guilt!!

    ReplyDelete
  50. Hi Kalyn! Your blog is amazing. I have been making your recipes for months now and have yet to find one that isn't delicious. I am starting on Phase 1 again to lose the last 15 pounds after a 45 pound loss a few years ago. My 17 year-old son wants to lose weight as well, but wants me to make more kid-friendly recipes. Any suggestions?

    ReplyDelete
  51. Suzanne, glad to hear the blog has been helpful. If you type "kid friendly" into the search bar, you'll find the recipes I've mentioned that I think are kid-friendly, plus a few that people have commented on as being kid-friendly.

    ReplyDelete
  52. Hey, I want to add to the yogurt discussion - If you take nonfat plain yogurt and add a teaspoon or so of peanut butter and mix it in it can taste really sweet. Maybe everybody will think this is weird but I like it. Also, plain, non-fat yogurt with a spoonful of unsweetened cocoa, a little vanilla and a little splenda or stevia (don't overdo on this as will go bitter) can be great too.

    ReplyDelete
  53. Anonymous, thanks for sharing the ideas for peanut butter, they sound interesting to me.

    ReplyDelete
  54. Thanks for all your tips. I was so happy to come across your blog. I will use if for inspiration and guidance when I start back on the beach tomorrow.


    Lori

    ReplyDelete
  55. hey thanks guys alot for all the ideas. I just found something myself. I just started SBD myself and am finding it very challenging since I am a sugar-addict. I am craving brownies so bad. Is it okay to eat my one serving of sugar-free peanut butter with a half teaspoon of cocoa and a sprinkle of splenda?

    ReplyDelete
  56. I can't see any reason you couldn't eat that.

    ReplyDelete
  57. hey.. thanks for the information, it helps me a lot :)

    ReplyDelete
  58. Thanks for all the great snack reminders! I also want to add to the yogurt discussion - I absolutely CANNOT do eggs very often and when I do I make deviled eggs. My favorite breakfast now is some plain, nonfat yogurt with a packet of sweetner, a few sliced almonds, and a sprinkle of crystal light powder (wild strawberry is my fav!). It will taste just like fruited yogurt and the crunch from the almonds is quite satisfying!

    ReplyDelete
  59. Thanks for the yogurt tip for breakfast; I do have a lot of people ask me about breakfasts that don't include eggs.

    ReplyDelete
  60. Oh my gosh! I always forget about celery and peanut butter! Seriously one of the yummiest snacks and it totally takes care of my sugar fix. Thanks for the recommendation on chunky. I prefer creamy, except for with CELERY!!!

    ReplyDelete
  61. Thanks for the snack ideas. I am out and about tomorrow and was concerned about getting hungry

    ReplyDelete
  62. You're welcome, happy snacking!

    ReplyDelete
  63. Hi! I just came across your blog and love the tips..Question do the yogurts you eat have artificial sweeteners in them? I'd love to find low calorie foods that don't contain these chemicals (I get instant headaches and bloating along with nausea) but can't seem to find anything...If you can suggest something that you came across that would be great! Thanks!

    ReplyDelete
  64. Yes, the yogurt I show here does have artificial sweetener. If I wanted to avoid artificual sweetener in yogurt, I'd use Madhava blueberry or raspberry flavored agave nectar. I think that would taste great mixed into yogurt, and it's a natural product. It's not sugar free, but it does have a much lower glycemic index than white sugar.

    ReplyDelete
  65. etAnother snack idea is to use really good ricotta cheese and stir in some mocha/ java syrup...of course sugar free and stir it all up, Oh, it is sooo good. Tastes like a taramisu desert!

    ReplyDelete
  66. Thanks so much for the snack suggestions....it is night and that is when I tend to go to the "ito" food...i will try the celery/pb snack you suggested.
    btw, I believe Crystal Light as aspartame so I won't be using it.

    ReplyDelete
  67. Glad you like the snacks.

    As for Crystal Light, I believe strongly that everyone should make their own decisions about what to eat/not eat. So if you don't want aspartame, don't drink Crystal Light, but let others make their own decision about it as well.

    ReplyDelete
  68. Thank you so much for this!! I just started South Beach and I'm in college with a meal plan so my options are extremely limited but these are all super easy to get my hands on in our dining hall. Hopefully I'll be able to get past the first day this time. :)

    Thanks!!

    ReplyDelete
  69. I love plain yogurt with a stevia packet in it! Sweetens it perfectly! I'm very glad I found your blog, it's wonderful! Thank you!!! And I love how prompt you are at replying to everyone, I've never experienced such tentativeness on a blog, ever! :0)

    ReplyDelete
  70. Courtney, I think the plain yogurt with Stevia sounds good. And I haven't been that attentive today. Sorry I have been a little slow to respond; I'm cleaning out my dad's house with my siblings today and for the next couple of days so I'm pretty distracted from the blog.

    ReplyDelete
  71. We tried the cannon plain sugar free yogurt and put a tsp of sugar free suckers jelly
    It is incred!
    Also. Suckers crunchy natural sugar free PB, once stirred great and kept in the refrigerator is phenom
    W all this, we are not having issues at all. It's our first time on sBeach

    ReplyDelete
  72. I've found several greek-style yogurts that are no sugar, nonfat. Add a little agave and some vanilla and it makes for a nice snack in phase I. I know agave hasn't been decided, but I don't use artificial sweetners, so mainly avoid the sweets all together. Craving is diminishing and so is the weight.

    ReplyDelete
  73. This is my second try on South Beach and I learned a lot the first time around. Like not having ice cream was ultimately my down fall!! This time, I've done a lot of research but can't find an answer to this question. Maybe someone can help me!

    My local grocery store (Publix) sells low fat no sugar added icecream that is sweetened with Splenda. It does say it has 6 grams of sugar (4 grams of sugar alcohol) per 1/2 cup serving but even after googling the ingredients, the only "sugar" is splenda. Is this ok to eat a 1/2 cup serving at night? If I can eat this, I might make it all the way through this time. =)

    ReplyDelete
  74. Carlisha, I can't say for sure, but all the books allow no sugar added fudgesicles for phase one, which I'm thinking would be similar to low-fat sugar-free ice cream. I noticed that the lastest book (South Beach Diet Supercharged) says limit sweet treats to 75-100 calories per day, so that might help.

    ReplyDelete
  75. Kalyn, I love your site! I have yet to try a recipe that isn't delicious!

    I have just started Phase 2, and am looking for a good yogurt option - so many of the flavored yogurts are sweetened with sugar. I don't have a Kroger nearby to get the CarbMaster. Is there another brand of yogurt that you know of that would be okay on Phase 2? I do have a Costco nearby, Shaw's, and Hannaford's. Thanks!

    ReplyDelete
  76. I don't know of another brand of yogurt that's quite as low in sugar as the Kroger CarbMaster yogurt, but I would just check labels and use the one with the lowest sugar content you can find.

    ReplyDelete
  77. I also put sugar free jelly into unsweetened yogurt to add flavor.

    The lowest sugar Greek yogurt (and most affordable) is from Costco. The Kirkland brand is lower in sugar than my former favorite.

    FYI

    ReplyDelete
  78. Sooz, thanks for sharing that tip and also the info about Greek Yogurt. I do buy Fage Greek yogurt at Costco where it's very reasonable compared to buying it elsewhere.

    ReplyDelete
  79. Hi Kalyn,

    Do you think wasabi peas are a good South Beach snack for Phase 1?

    ReplyDelete
  80. According to google they are made from dried green peas, and since green peas are not allowed I doubt that Wasabi Peas would be either.

    ReplyDelete
  81. I have been reading over and over and I cannot figure out if 1% milk is okay on phase 1 for stuff like coffee and adding into soups.

    ReplyDelete
  82. In the latest book (SBD Supercharged) it says "Milk 1% or fat free" is allowed up to 2 cups per day.

    ReplyDelete
  83. Just started SB and am looking forward to results on the scale. Hopefully lower. Lots of challenges but i think breakfast most difficult-. Any suvgesti
    ons?

    ReplyDelete
  84. There is a huge recipe category for breakfasts in the left sidebar.

    ReplyDelete

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

Comments don't appear on the blog until they're approved by me, so no need to try again if you don't see it! Feel free make your signature a link to your site if you're a blogger, but links posted within the body of the comment will never be published.

Blogging tips