Low-Carb Foods
Vegetables
The largest food group of a low-carb diet should be low-carb vegetables. Ideally, at least half of your dinner plate should be vegetables. A good lunch would be a large salad with meat, fish or cheese and dressing added.
Select a variety of colours of vegetables and fruit. Each food contains a different combination of nutrients. You are more likely to get your nutritional needs met when you eat a variety of foods.
Protein
Eating sufficient protein is the foundation of most low-carb diets.Welsh farmers produce excellent meat products—lamb, beef, pork and chicken and also eggs, butter and cheese. Seafood and fish are also excellent sources of protein.
Welsh farmers produce excellent meat products—lamb, beef, pork and chicken and also eggs, butter and cheese. Seafood and fish are also excellent sources of protein.
Fruit
Many fruit are full of sugar, so people on a low-carb diet must choose wisely. Fortunately, many of the low-sugar fruit are the highest in nutrients and antioxidants, such as berries and melons.
Most low-carb eaters can eat one piece of fruit every day.
Healthy Fat
It is important to take care of your needs for essential fats, primarily Omega-3 fats, by eating fatty fish like salmon, sardines, mackerel or tuna. Plant foods with a high amount of monounsaturated fat, such as olives and olive oil, avocado and nuts have been shown to have health benefits.Saturated fats are now not thought to be detrimental to health at all and should be eaten by people on a low-carb diet.
Saturated fats are now not thought to be detrimental to health at all and should be eaten by people on a low-carb diet.Healthy foods containing saturated fats include butter, cheese, cream and full-fat milk.
Healthy foods containing saturated fats include butter, cheese, cream and full-fat milk.
Dairy
Milk and other dairy products have a certain amount of lactose (milk sugar) and carbohydrates and you may have to be careful about the amount of dairy products you eat. Always choose the full-fat products that are naturally lower in sugar and avoid processed or ‘low-fat’ products.
There are good choices of dairy products, including cheese, cottage cheese, and some yogurts. Full-fat (Greek style) yogurts are best and you can always add your own berries to taste.