What to eat freely, what to avoid, and the foods that sit in the middle. Print this out and stick it on your fridge.
Eat freely
Meat & Poultry
Beef, lamb, pork, chicken, turkey, bacon, sausages (check labels), mince, steak, chops
Fish & Seafood
Salmon, mackerel, cod, tuna, prawns, mussels, sardines, haddock, sea bass, crab
Eggs
All varieties — fried, boiled, scrambled, poached, omelette
Dairy
Butter, cheese (cheddar, brie, parmesan), double cream, full-fat Greek yoghurt, crème fraîche
Fats & Oils
Olive oil, coconut oil, avocado oil, lard, duck fat, butter, ghee
Above-ground vegetables
Broccoli, courgette, cauliflower, spinach, kale, cabbage, cucumber, peppers, asparagus, leeks, green beans, mushrooms
Nuts & Seeds
Almonds, walnuts, pecans, macadamia, brazil nuts, pumpkin seeds, chia seeds, flaxseed
Low-sugar fruit
Berries (blueberries, raspberries, strawberries), avocado, olives, lemon, lime
Condiments
Mayonnaise, mustard, pesto, olive tapenade, full-fat salad dressings (check labels)
Avoid or limit
Bread & Baked goods
White bread, wholemeal bread, rolls, wraps, pitta, naan, pastries, croissants, crumpets
Pasta & Rice
All pasta, white rice, brown rice, noodles, couscous, quinoa
Root vegetables
Potatoes, sweet potatoes, parsnips, beetroot, carrots (in large amounts)
Sugar & Sweets
Table sugar, honey, maple syrup, sweets, chocolate bars, jams, marmalade
Sugary drinks
Fizzy drinks, fruit juice, squash, energy drinks, flavoured water, smoothies
Most alcohol
Beer, cider, alcopops — note dry wine and spirits are lower carb in moderation
Cereals & Grains
Porridge, muesli, granola, cornflakes, wheat bran, all breakfast cereals
High-sugar fruits
Bananas, grapes, mangoes, pineapple, dried fruit, fruit smoothies
Foods to be careful with
These foods are not off-limits, but they deserve a little attention — either because they contain more carbs than you might expect, or because portion size matters.