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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

Foods on a Diet and How They Affect You



Foods on a Diet and How They Affect You

Staring a new diet can bring change, excitement and frustration into your life.  From missing your favorite foods to not knowing what to eat, finding foods on a diet that are enjoyable, fit the dietary requirements and taste good can be a bit of a challenge. 

The following list provides food choice suggestions for a high protein low carbohydrate diet. 


Breakfast foods on a diet

Most store bought breakfast foods like granola, cereal, waffles, bagels, pancakes and toast are very high in carbohydrates and provide very little protein. 

When planning out your high protein low carb diet, try incorporating the following foods.

Eggs: Naturally high in protein and low in carbs, eggs are a great addition to any breakfast in the form of—omelets, scrambled, hard boiled and more.  Experiment with different combinations and make your own creation.

Meat: bacon, sausage, ham, turkey and chicken are all good choices.  Meat is almost all protein.  Mix some meat with your eggs, eat it alone or have leftover meat from the night before if you’re crunched for time.  By eating some protein with your breakfast, you will stay full and focused throughout the morning.

Yogurt:  Yogurt is another high protein food for breakfast; however, watch the carbs and sugar in flavored or fruit added yogurt.  And if you have a milk allergy, goat yogurt could be a good option.


Lunch foods on a diet

Breads, pastries, fruit and some toppings and dressings can be full of hidden carbs.  Therefore, finding a high protein low carb lunch can be a challenge. 

Fortunately, the following foods are great lunch options.

Open faced sandwich.  Take the top slice of bread off of your sandwich and enjoy a lower carb option.  Load your sandwich with meat or protein and limit the dressings and toppings.

Chicken stir-fry.  Mix chicken and vegetables together for a delicious lunch.  Do not add rice since you are already getting carbs from the vegetables. 

Salad.  Load your salad up with protein such as meat, cheese, soy and tofu.  Follow your protein with a helping of greens and vegetables.  However, to reduce the carbs, skip the crotons.


Dinner foods on a diet

For most people, dinner is the primary meal of the day and this is where they consume the most calories.  Foods such as rice, potatoes, bread rolls, pasta, risotto and desserts such as cake, cookies, brownies, and cupcakes are extremely high in carbohydrates.  If your dinner typically consists of these kinds of foods, finding low carb options may be difficult. 

Some low carb dinner choices

Grilled, boiled or baked meat.  Chicken, turkey, pork, beef, duck, veal, lamb and fish are high in protein, and when prepared with minimal oil and fat, they become low in carbohydrates as well.  Try to consume about five ounces of protein at dinner.

Non meat sources of protein include eggplant, tofu, soy, dairy, cheese, yogurt, eggs and nuts.  If you are not a meat eater, incorporate these foods into dinner.  However watch the calories as many of these foods are already high in calories.


Snack foods on a diet

When you hear the word snack, do images of chips and popcorn flash into your mind?  If so, you need to redefine the word snack.  A snack is food eaten every two to three hours in between meals to help keep you full and energized. 

When following a high protein low carb diet, always eat protein with your snacks.

      - Deli meat and melon

      - Hummus and carrots

      - Celery and peanut butter

      - Nuts

      - Cheese and apples


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