Low Carb Tips & Recipes

Home • Up

Healthy Low Carb Eating

Recipes     Tips

You can eat low carb, have fabulous treats and healthy meals. Doing low carb plans doesn't have to mean high saturated fat meals. Following are some of my favorite recipes and tips for staying with a low carb plan.

Marla's guidelines for a sustainable, healthy low carb plan for sustainable weight loss:

1. Choose protein-rich foods that are low in saturated fats. Diets that are high in saturated fats or trans fats may cause people to become more sensitive to carbs, and regain more weight after the diet.

2. Choose healthy fats, rich in monounsaturated fat or omega-3 fatty acids. These fats are found in foods such as olive oil, canola oil, nuts, and fatty fish or fish oil capsules.

3. Include lots of non-starchy vegetables and fruits. Starchy vegetables, such as potatoes, winter squash, and corn, may be higher in calories, especially in large serving sizes. Nonstarchy veggies can be enjoyed in larger servings without overdoing the calories. Try to limit fruit juice to one 4 - 6 oz serving per day, and enjoy the rest of your fruit servings by choosing more filling, fiber-rich whole fruit. Watch out for portion sizes of dried fruits. You will find 1 1/2 cups of grapes more satisfying than 1/4 cup of raisins, even though they are equivalent.

4. Make your plate colorful. The more colors on your plate, the healthier the meal. Have 2 kinds of cooked vegetables, and a colorful salad. Even if you like iceberg lettuce, you can make your salad healthy by including additional colors by adding grated carrots, shredded red cabbage, grape tomatoes, yellow pepper strips, snow pea pods, and radish slices.

5. Low fat and nonfat dairy foods. Try to get at least 3 - 4 servings of dairy each day. This is extremely important for weight loss, reducing the risk of type 2 diabetes, and for healthy bones.

6. Choose whole grains. If you limit yourself to mostly whole grains, it will take away a lot of temptation to overdo empty calorie refined grains.

Low Carb Recipes and Meals

Fabulous Low Carb Hot Chocolate

1 c Hood's Carb Countdown fat-free milk

1 heaping teaspoon Ghiradelli cocoa powder

2 pkgs Splenda

Blend the milk, cocoa powder and Splenda. Microwave for 3 minutes on high. You may want to use an extra large mug or large glass to avoid boiling over (the bubbles from the blending process expand with heat), or split into two mugs for heating.

This is a rich decadent treat, with 75 Calories, 14 g protein, 6 g carbs (4 g sugars, 1 g fiber), 0.5 g fat, 4 mg cholesterol, 400 mg calcium.

Pair this breakfast drink with an Egg Beaters® omelette and grape tomatoes for a nutrient-rich, low saturated fat, low carb breakfast.

Low Carb Tips

Healthy "low carb" diets fill your plate with colorful vegetables and fruits. Your plate looks beautiful, and the meal is filling. And, this kind of eating lowers blood pressure and cholesterol.

        

bulletHigh saturated fat diets may make people more sensitive to weight gain with carbs. If you are following a low carb diet, make sure that it is also low in saturated fats.
bulletResearch shows that people who get more calcium in their diets tend to be leaner, find it easier to lose weight, reduce their risk of developing type 2 diabetes, and may avoid weight gain. Hood's low carb milk (Carb Countdown™) is richer in calcium and protein than regular milk, has only 3 grams carbs, and makes a great addition to any weight loss plan.
bulletHealthy Choice ® Premium Fudge Bars are wonderful frozen low carb treats. Only 90 calories, low in saturated fat and no added sugars, and fabulous taste.  You will find it easy to stay with a healthy eating plan, when you include treats, especially treats as wonderful as this.
bulletBinge shop for frozen vegetables. Have a variety of vegetables on hand by buying 5 - 10 bags of frozen vegetables at a time. Have 2 types of veggies at each dinner. Frozen vegetables are just as healthy and nutritious as fresh, and have no added salt (as opposed to most canned vegetables.)
bulletDiets rich in potassium and magnesium may help with reducing sensitivity to carbs. Foods that are rich in potassium and/or magnesium include nuts, whole grains, and many fruits and vegetables.
bulletDiets rich in calcium, magnesium, potassium, with adequate protein, have An added benefit, they help lower blood pressure! Weight loss also helps lower blood pressure. For more information see DASHdiet.org or DASH Diet. The DASH diet is recommended by the National Institutes of Health.

Phone (847-509-1540) or email (lowcarb@netRD.com) to learn about how our plans can help you. We now have a jump-start plan available by email, with continuing support, at a very modest cost. Please feel free to ask about either email, telephone, or in-person consultations.

 

©1999 - 2010 Transitions Nutrition Consulting

Northbrook IL, tel 888-794-0788.

If you have any comments or questions, email us at info@netRD.com. This page was last updated on January 09, 2010.

Original web design by Julie Wehmeyer, while she was a dietetic intern at UIC