Limit Carbs

Keep your carbohydrates to 90 grams or less each day.

• Example of carb intake throughout the day:
  • 30 grams of carbs for breakfast
    • AM snack with no carbs
  • 30 grams of carbs for lunch
    • PM snack with no carbs
  • 30 grams of carbs for dinner

Drink Water

Aim to drink 6 to 8 glasses of water each day.

• Carry a reusable water bottle with you throughout the day.
• Drink a glass of water with each meal.
• Add sugar-free flavoring to your water
  • Examples: Mio, Dasani, Crystal Light

Eat Low-Carb Vegetables: 

• Leafy greens: spinach, lettuce, kale, Swiss chard
• Mushrooms
• Asparagus
• Bell peppers
• Zucchini, summer squash
• Tomatoes
• Broccoli, cauliflower

Good Choice Carbs: 

Choose to eat carbs that are rich in nutrients while staying at 90 grams or below each day.

• Whole Grains: 100% whole wheat bread, whole wheat pasta, brown rice, plain oatmeal
• Fruit: fresh fruit, frozen fruit, canned fruit in natural juices or water (not syrup)
• Vegetables: sweet potatoes, red potatoes, corn, peas, carrots, beets
• Legumes: kidney beans, chick peas (garbanzo beans), soybeans, black beans
• Unsweetened Dairy: cow’s milk and soy milk (unflavored), Greek yogurt (plain), cottage cheese

Healthy Fats:

• Fish (not fried)
• Nuts and seeds
• Avocados
• Olives
• Olive oil, canola oil

Prepare in Advance:

On the days you plan to be away from home, pack low-carb snacks and meals to carry with you. This will help you save money, stick to your diet, and prevent hunger.