This is from the South Beach Daily Dish, their official newsletter, and may help you decide if something should be "allowed" or not:
Shopping for Carbohydrates
This Daily Dish is part of a series on how to read nutrition labels
The key to eating the right carbohydrates is focusing on whole grains that are high in fiber. How can you identify these products using a nutrition label? Here's The South Beach Diet primer on shopping for carbs.
When you pick up a product, first check out the nutrition-facts panel. This will tell you the total amount of carbohydrates and how much of that total comes from fiber and sugar. At this point in the process, you should only be concerned with the amount of fiber. Why is that? Because you won't be able to tell whether the product contains good carbs until you read the ingredients list.
For fiber, try to choose products with at least 3 grams of fiber per serving. It's recommended you get four servings of "high" fiber foods (3 grams or more) per day and three to four servings of "good" fiber foods (2.5 grams) per day.
After determining fiber content, it's time to move on to the ingredients list. You should be on the lookout for whole grains vs. refined flour products. Whole grains are often listed first as whole-wheat flour, whole oats, etc. Avoid products made with refined flour, as these tend to be high on the glycemic index with little redeeming nutritional value.
The Truth About Sugar
This Daily Dish is part of a series on how to read nutrition labels
In this health-conscious world, sugar is often avoided like the plague. But what some fail to realize is that sugar exists in many foodsfrom fruits and vegetables to milkas a naturally occurring substance. How can a South Beach Dieter tell natural sugar from added sugar? The answer lies in the nutrition label.
The amount of sugar grams reported in the nutrients list reveals nothing about the type of sugar present in a food item. To get to the bottom of the sugar mystery, you have to dig deeper and read the ingredients. Added sugar (put into the product during manufacturing) can easily be identified by looking for the following ingredients: sugar, high-fructose corn syrup, corn syrup, glucose, sucrose, dextrose, or honey.
In some cases, sugar may be added in the form of sugar alcohols (ingredients ending in "-ol"). These do not cause rapid blood-sugar increases. They can often have a laxative effect, however, so they should be limited.
Natural sugars aren't as easy to identify in the ingredients. If a food contains dairy products, fruits, or vegetables, chances are that much of the sugar comes from natural sources. If you're wondering whether a particular source of natural sugar is allowed, consult the Foods to Avoid/Enjoy list.
Added vs. Natural Sugar
This Daily Dish is part of a series on how to read nutrition labels
Many people are surprised to learn that canned and frozen fruits and vegetables contain sugar. In most cases, it is the natural sugar of the plant itself, but sometimes the manufacturer will add sugar to improve flavor and shelf life. The secret to identifying natural versus added sugars is to read the ingredients.
If the ingredients list sugar, corn syrup, high-fructose corn syrup, honey, sucrose, glucose, or dextrose, then the product contains added sugar. If these ingredients are not present, then the sugar comes from natural sources. Added sugar should be avoided. Check the Foods to Avoid/Enjoy list for specific recommendations.
Knowing how to read a nutrition label can be extremely helpful when choosing a store-bought salad dressing. What's the key to finding a South Beach Diet-friendly dressing? Again, it's all about the type of fat and amount of added sugar.
Dressings with less than 3 grams of sugar per serving are permitted on The South Beach Diet.
As for fat content, look for commercial dressings made with heart-healthy monounsaturated fats like olive oil and canola oil. Other vegetable oils are okay, but they don't carry the same health benefits. Be careful of dressings touted as "low-fat" or "nonfat," since manufacturers often add extra sugar to improve the flavor. And always avoid dressings made with hydrogenated or partially hydrogenated oils.
Olive oil and vinegar make a great salad dressingthe acid in the vinegar helps lower the glycemic load of the meal.
---------------
Shopping for Dairy
This Daily Dish is part of a series on how to read nutrition labels
Buying milk, yogurt, and cheese is not as challenging as finding the perfect loaf of whole-grain bread. That's because dairy products are fairly well labeled for fat and sugar content. Still, it's a good idea to familiarize yourself with the nutrition label to better understand why a product is considered low-fat, fat-free, or sugar-free.
Low-fat and fat-free dairy products do not contain large amounts of saturated fat. That's why you can use fat-free half-and-half in place of regular half-and-half on The South Beach Diet(TM). The nutrition facts on the back of the package will tell you exactly how much fat the product contains. With cheese you need only look for a product containing 6 grams or less of total fat per ounce to know it is South Beach Diet(TM)-friendly.
The sugar content will also be listed in the nutrients panel. Keep in mind that milk contains a natural sugar called lactose, which will account for some of the sugar grams. The presence of lactose also means that even sugar-free dairy products will contain some sugar grams. The ones you need to watch out for, though, are the high-glycemic added sugars; check for these in the ingredients list.
---------------
The Skinny on Fats
What are considered "good" fats on the South Beach Diet?
~Monounsaturated fats like olive oil and canola oil are Dr. Agatston's number one choice. Studies show that they can actually reduce the risk of heart attack and stroke. They're also filling and make your food more palatable, which can help with long-term weight control.
~Polyunsaturated fats like sesame, sunflower, corn, and peanut oil are also recommended.
~Fats to avoid are trans-fatty acids (the hydrogenated and partially hydrogenated oils found in most solid margarine), and saturated fats like lard, animal fat and butter, which can increase your bad cholesterol.
While there are no specific limitations on how much of the good oils you should use, they can sabotage your weight-loss goals if you overindulge. Try sticking to a tablespoon or so with each meal, and monitor your response carefully. If you're not losing weight and you think oil is the culprit, consider cutting back.
----------------
Eat Fortified, Avoid Enriched
Have you ever seen foods labeled "Vitamin Fortified" and "Vitamin Enriched" and wondered, "What's the difference?"
When something is "fortified," nutrients that were never present in the original product have been added to make it healthier. Common examples include the addition of vitamin D to milk, calcium to orange juice, and soy milk and omega-3 fats to cereals.
When food is "enriched," nutrients that were lost or decreased during processing have been added back to the final product. For example, after creating white flour from wheat, manufacturers reintroduce B vitamins that were stripped during the refining process.
Does that make "enriched" foods healthy? Not really. According to Dr. Agatston, the added nutrients in enriched foods cannot compensate for the natural nutrients and fiber that were lost during the refining process. Fortified foods, on the other hand, still have their natural nutrients and fiber, and in most cases have an added benefit. So follow this general rule the next time you shop: Avoid enriched, eat fortified.
With your recent weight loss it really seems that you are on the right track. Congrats!
All evens out in the end. Pun only slightly intended. 
Thanks for all the handy info. Our resident SB Guru. 
They were like $2.50-$3.00 per box with several different types. Some were the meal replacement type and some were the snack ones. I needed them a few times on my trip when breakfast or a snack was not available and will keep one or two in my purse for emergencies.
It is a combo of cashews, almonds and macadamias with sea salt. They have the SB official logo on them. I used these several times during my trip when I needed a protein pick me up and there was nothing SB approved available. Each box was $2.50 and totally worth it to me.
DH is around 280.
about what would happen come weigh-in. We didn't over-indulge or at least I didn't feel we went mega-overboard. From Friday evening through Tuesday, my list of indiscretions 
