1) 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

2) 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

3) Eat Low-Carb Vegetables: At each meal, eat at least one serving of low- carb vegetables.

• Example of Low-Carb Vegetables:
  • Leafy greens: spinach, lettuce, kale, Swiss chard
  • Mushrooms
  • Asparagus
  • Bell peppers
  • Zucchini, summer squash
  • Tomatoes
  • Broccoli, cauliflower

4) Good Choice Carbs: Choose to eat carbs that are rich in nutrients while staying at 90 grams or below each day.

• Nutrient-Rich Foods Containing Carbohydrates:
  • 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

5) Healthy Fats: Eat foods with heart-healthy fats such as:

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

6) 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.