Food Groups with Little or No Carbohydrates
VEGETABLES: Unlimited
PROTEIN: _____oz. per day
(5g carbs, 2g protein, 25 calories per serving) (0g carbs, 7g protein, 50-100 calories per oz.)
1 serving = 1/2 cup cooked or 1 cup raw
Artichokes
Asparagus
Beans, green or wax
Bean sprouts
Beet greens
Beets
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Collard greens
Cucumbers
Eggplant
Green peppers
Kohlrabi
Lettuce
Mushrooms
Okra
Onions
Pea pods
Rutabagas
Sauerkraut
Snow peas
Spinach
Summer squash
Tomatoes
Tomato juice, 1/2 cup
Turnips
Turnip greens
Vegetable juice, 1/2 cup
Water chestnuts
Zucchini
NOTE: 3 cups of raw vegetables or
1 1/2 cups cooked vegetables equals
1 carbohydrate food choice or 15g of carbs.
Beef, pork, veal, lamb (lean, fat-trimmed)
Canned fish: tuna, salmon, sardines, 1/4 cup
Cheese, 1 oz.
Chicken or turkey (skinless)
Egg, 1 medium or 2 egg whites
Egg substitute, 1/4 cup
Fish or seafood (not fried)
Peanut butter, 2 Tbsp.
Tofu, 1/2 cup
Wild game meats
FATS: Use Sparingly
(0g carbs, 5g fat, 45 calories per serving)
Monounsaturated fats:
Avocado, 1/8 medium
Oil (canola, olive, or peanut), 1 tsp.
Olives: green, 10 large
black, 8 large
Nuts:
almonds, cashews, mixed, 6 nuts
peanuts, 10 nuts
pecans, 4 halves
Polyunsaturated fats:
Margarine: stick or tub, 1 tsp.
lower fat, 1 Tbsp.
Mayonnaise: regular, 1 tsp
reduced fat, 1 Tbsp
Oil (corn), 1 tsp.
Salad dresssing: regular, 1 Tbsp
reduced fat, 2 Tbsp
Sunflower seeds, 1 Tbsp.
Saturated fats:
Bacon, 1 slice
Butter, 1 tsp.
Cream, 2 Tbsp.
Cream cheese: regular, 1 Tbsp
reduced fat, 2 Tbsp
Gravy, 2 Tbsp.
Sour Cream: regular, 2 Tbsp
reduced fat, 3 Tbsp