Healthy Foods for Both Low-Carb and Low-Fat Diets
Healthy Foods for Both Low-Carb and Low-Fat Diets
Updated September 11, 2015.
Low-carb and low-fat diets may seem to be at odds with each other, but they both have plenty of research saying they're safe and effective ways to watch your weight. Acutally, I think they share some common ground with healthy low-carb vegetables and low-fat meats.Â
Want to know more? Here are my picks for foods that can work for both low-carb and low-fat diets.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.
Greens and Lettuces
Updated September 11, 2015.
The best way to fill up a diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories. Although iceberg lettuce isn't bad, dark greens and lettuces are wise choices, as they pack extra vitamins and minerals.
Low-Carb Tip: Add bleu cheese, Italian or vinaigrette dressing.
Low-Fat Tip:Â Add lemon juice or your favorite low-fat dressing.
Asparagus
Updated September 11, 2015.
This beautiful vegetable can be a centerpiece of either low-carb or low-fat dishes. Asparagus is low in calories and has vitamins like folate and vitamin A.
Low-Carb Recipe:Â Seafood Salad With Asparagus
Low-Fat Recipe:Â Farfalle with Asparagus and Cherry Tomatoes
Zucchini
Updated September 11, 2015.
 Zucchini is another low-calorie, low-carb vegetable that's delicious when added to stir-fry dishes Zucchini can be sautéed alone or with other vegetables.
Low-Carb Recipe:Â Zucchini Pasta
Low-Fat Recipe:Â Roasted Vegetables
Tomatoes
Updated September 11, 2015.
Tomatoes are delicious in a tasty tomato soup or sliced raw on a salad or sandwich.
Low-Carb Recipe:Â Stuffed Tomato With Shrimp
Low-Fat Recipe:Â Red Lentil and Tomato Soup
Salmon
Updated September 11, 2015.
Salmon contains omega-3 fatty acids, which are good for your cardiovascular system. It's also an excellent source of protein and contains an antioxidant called astaxanthin.
Low-Carb Recipe:Â Crock Pot Poached Salmon
Low-Fat Recipe:Â Smoked Salmon Roll-Ups
Chicken
Updated September 11, 2015.
Chicken, when prepared properly, is both low-fat and an excellent protein source. Organically raised chickens make even better selections. Avoid recipes that call for breading and creamy sauces.
Low-Carb Recipe:Â Low-Carb Chicken Pot Pie
Low-Fat Recipe:Â Chicken and Asparagus Stir Fry
Game Meats
Updated September 11, 2015.
Game meats, such as venison and elk, are very lean, plus they're an excellent source of protein, carnitine, and zinc. The low-fat recipe below calls for beef, but elk, venison, or bison would make healthy replacement meats.
Low-Carb Recipe:Â Venison Pot Roast
Low-Fat Recipe:Â Game Day Chili
Broth or Soup Stock
Updated September 11, 2015.
Broth or stock can be used as a base for soups, stews and sauces. They can also be used in other recipes to keep meats moist during cooking.
Low-Carb Recipe:Â Beef Stock
Low-Fat Recipe:Â Black Bean Soup In a Hurry
Red Wine
Updated September 11, 2015.
Berries are high in vitamins and antioxidants and they make a great dessert or a nice addition to a salad.
Low-Carb Tip: Serve blueberries and strawberries with a dollop of heavy whipped cream and a sprinkle of slivered almonds.
Low-Fat Tip:Â Serve berries with low-fat yogurt and sliced almonds.
Learn More
Updated September 11, 2015.
Studies show a correlation between wine consumption and good health (even dealcoholized wine). Remember that one serving of wine is only four ounces. Wine is also used as a key ingredient in several recipes.
Low-Carb Recipe:Â Simply Scrumptious Spinach
Low-Fat Recipe:Â Red Wine Gravy
Updated September 11, 2015.
 Learn more about low-fat and low-carb diets:
Updated September 11, 2015.
Low-carb and low-fat diets may seem to be at odds with each other, but they both have plenty of research saying they're safe and effective ways to watch your weight. Acutally, I think they share some common ground with healthy low-carb vegetables and low-fat meats.Â
Want to know more? Here are my picks for foods that can work for both low-carb and low-fat diets.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.
Greens and Lettuces
Updated September 11, 2015.
The best way to fill up a diet plate is to start with a generous portion of greens and lettuces. They add volume to the meal without adding many calories. Although iceberg lettuce isn't bad, dark greens and lettuces are wise choices, as they pack extra vitamins and minerals.
Low-Carb Tip: Add bleu cheese, Italian or vinaigrette dressing.
Low-Fat Tip:Â Add lemon juice or your favorite low-fat dressing.
Asparagus
Updated September 11, 2015.
This beautiful vegetable can be a centerpiece of either low-carb or low-fat dishes. Asparagus is low in calories and has vitamins like folate and vitamin A.
Low-Carb Recipe:Â Seafood Salad With Asparagus
Low-Fat Recipe:Â Farfalle with Asparagus and Cherry Tomatoes
Zucchini
Updated September 11, 2015.
 Zucchini is another low-calorie, low-carb vegetable that's delicious when added to stir-fry dishes Zucchini can be sautéed alone or with other vegetables.
Low-Carb Recipe:Â Zucchini Pasta
Low-Fat Recipe:Â Roasted Vegetables
Tomatoes
Updated September 11, 2015.
Tomatoes are delicious in a tasty tomato soup or sliced raw on a salad or sandwich.
Low-Carb Recipe:Â Stuffed Tomato With Shrimp
Low-Fat Recipe:Â Red Lentil and Tomato Soup
Salmon
Updated September 11, 2015.
Salmon contains omega-3 fatty acids, which are good for your cardiovascular system. It's also an excellent source of protein and contains an antioxidant called astaxanthin.
Low-Carb Recipe:Â Crock Pot Poached Salmon
Low-Fat Recipe:Â Smoked Salmon Roll-Ups
Chicken
Updated September 11, 2015.
Chicken, when prepared properly, is both low-fat and an excellent protein source. Organically raised chickens make even better selections. Avoid recipes that call for breading and creamy sauces.
Low-Carb Recipe:Â Low-Carb Chicken Pot Pie
Low-Fat Recipe:Â Chicken and Asparagus Stir Fry
Game Meats
Updated September 11, 2015.
Game meats, such as venison and elk, are very lean, plus they're an excellent source of protein, carnitine, and zinc. The low-fat recipe below calls for beef, but elk, venison, or bison would make healthy replacement meats.
Low-Carb Recipe:Â Venison Pot Roast
Low-Fat Recipe:Â Game Day Chili
Broth or Soup Stock
Updated September 11, 2015.
Broth or stock can be used as a base for soups, stews and sauces. They can also be used in other recipes to keep meats moist during cooking.
Low-Carb Recipe:Â Beef Stock
Low-Fat Recipe:Â Black Bean Soup In a Hurry
Red Wine
Updated September 11, 2015.
Berries are high in vitamins and antioxidants and they make a great dessert or a nice addition to a salad.
Low-Carb Tip: Serve blueberries and strawberries with a dollop of heavy whipped cream and a sprinkle of slivered almonds.
Low-Fat Tip:Â Serve berries with low-fat yogurt and sliced almonds.
Learn More
Updated September 11, 2015.
Studies show a correlation between wine consumption and good health (even dealcoholized wine). Remember that one serving of wine is only four ounces. Wine is also used as a key ingredient in several recipes.
Low-Carb Recipe:Â Simply Scrumptious Spinach
Low-Fat Recipe:Â Red Wine Gravy
Updated September 11, 2015.
 Learn more about low-fat and low-carb diets:
- Low Fat Meal Planning and Shopping
- Fad Diets for Health and Fitness
- 10 Best Foods for a Healthy Heart
- Low-Carb Foods Can Be Healthy
- Lean Beef Can Be Part of a Healthy Diet
Source...