Carbohydrates are the main energy source for your body. Each gram of carbohydrate provides 4 calories. For example, a slice of wheat bread has about 11 g of carbs, which equals 44 calories. If you are following a low-carbohydrate diet, you can consume 50 to100 g of carbs each day. Select foods that are nutrient dense and offer the maximum amount of nutrients for minimal calories.
Lean Meats
Lean meats are low in fat, high in protein and do not provide any carbohydrates. A 4-oz. serving of skinless chicken breast has 170 calories, while the same amount of broiled cod contains only 140 calories. You may also enjoy a 3-oz. cut of lean beef, which provides 145 calories or three 1-inch lean meatballs, which has 125 calories. Include 5 to 6 1/2 oz. of lean meats in your diet everyday.
Vegetables
Half of your plate should consist of vegetables. MyPyramid.gov suggests eating 2 to 3 cups of veggies each day. Enjoy 1 cup of steamed broccoli, which provides 34 calories and 7 g of carbs. Fill your salad bowl with freshly chopped spinach. Two cups of spinach has 14 calories and a little over 2 g of carbohydrates. For an afternoon snack, pick on baby carrots. Ten of them provide less than 10 g of carbs and about 40 calories.
Dairy Foods
Consume 3 cups or equivalents from this group each day. Purchase dairy foods that are low in fat to minimize your calories. Fat provides 9 calories per gram, which is more than twice as much as carbohydrates. An 8-oz. glass of skim milk contains 86 calories and less than 12 g of carbohydrates. Enjoy plain yogurt as part of your breakfast. An 8-oz. serving of low-fat yogurt has 154 calories and 17 g of carbs. The carbohydrates in yogurt come from sugar. Select a reduced-sugar variety as a way to cut your calories even further. Add a slice of part-skim milk mozzarella cheese to your sandwich at lunch. A 1-oz. slice has 86 calories and about 1 g of carbs.
Grains
You should include 3 to 4 oz. from the grain group in your diet, and half of your servings should come from whole grains. Foods that are made from whole grains are nutrient dense and provide important B vitamins and fiber while providing minimal calories. A slice of whole wheat bread provides 70 calories and less than 12 g of carbs, or make your sandwich on a whole wheat pita. One small pita contains about 15.5 g of carbs and 75 calories. Make a pasta dish with wheat pasta. A 1-cup serving of cooked pasta has 15 g of carbohydrates and 60 calories.
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