Carbohydrates, or carbs, and fats are necessary components of any healthy diet. Carbs give you the energy required for daily living, and fats provide energy and allow your body to absorb vitamins and nutrients. However, the type and amount of carbohydrates and fat you eat can make a lot of difference in your weight and overall health. It's important to choose monounsaturated and polyunsaturated fats and avoid trans fats. Refined carbohydrates, such as foods containing white flower, are also detrimental to a healthy eating plan.
Whole Grains
Whole grain products such as bread and cereal are typically low in fat, but they can have higher carbohydrate counts. MayoClinic.com recommends adults ingest 45 percent to 65 percent of their daily calories through carbohydrates--so if you're limiting your carb intake, it's a good idea to go for complex carbs like those found in whole grains. Low-carb versions of pasta and bread are available at most grocery stores; another option is to halve or quarter your normal portion size. Either choice will give you the nutrition benefits of whole grains without going over your designated carbohydrate limit.
Vegetables
There's a reason many diets allow participants unlimited "free" vegetable options--many are low in calories and carbohydrates and virtually fat-free. Broccoli, cauliflower, squash, peppers, celery, kale, cucumbers, lettuce and spinach are just a few examples of low-carb vegetables. Small amounts of fat can make it easier for your body to absorb the essential vitamins and nutrients in vegetables, so cook with a healthy fat, such as olive oil, which will also add flavor to your food.
Meat and Fish
There are no carbohydrates in meat, and most fish have few, if any, carbohydrates. Different cuts of meat contain more fat than others, however. For example, most of the fat can be found in the skin of meat like chicken or turkey, so removing the skin will result in lower fat counts. Look for lean cuts of beef and pork, and avoid fatty meat products like bacon and sausage.
Dairy
It's easy to find low-fat or no-fat dairy products such as milk, yogurt and cheese. However, these foods do have moderate to high amounts of carbohydrates, so it's important to check the label and make sure the carb counts fit in your plan. At the same time, watch your portions and you should be able to enjoy dairy products.
Water
Soda and juice are full of sugar, which is nothing but empty carbohydrates. Substituting water for sugary drinks will eliminate unnecessary carbs from your diet.
Member Comments