DIETHEALTH

Set Yourself Up for Success on your KETO Journey

Avoid keto “junk foods”

Minimize processed and unhealthy keto foods, including diet sodas, damaged or trans-fatty acids (e.g., vegetable shortening, margarine, fried foods), and excessively processed animal products (e.g., hot dogs, canned meat, processed cheese).

Quality over quantity

When choosing meat and other animal-derived products, quality is key. Meat and animal products from organic or well-raised animals are higher in omega3- fatty acids than their conventional counterparts. The antibiotic use in conventionally-raised animals is also significantly minimized in organically-raised animals.

Opt for organic, grass-fed, or pasture-raised animal meats and dairy; pasture-raised, omega3- enriched, or free-range eggs; and wild-caught and sustainable sources of fish and seafood.

Dining out on keto

Many restaurant dishes can be modified to comply with the KD. Review the restaurant’s menu online or call to notify them of your dietary restrictions beforehand. Ask the server to omit the bread or rolls that are brought to the table. Request a salad or an extra serving of vegetables to replace any carbohydrate sides (e.g., pasta, rice). Ask to omit or replace any sauce in the dish that is sweetened or contains flour or starch (e.g., gravy, cream sauces). Alcoholic beverages may also contain carbohydrates, so stick with water, dry wine, or spirits with soda water. For more details, check out our 7 Tips for Dining out on KETO guide.

Plant slant

With proper planning and education, it’s possible to follow a plant-based ketogenic diet. While you don’t need to strictly cut out all animal products, it’s best to incorporate plant-based foods such as nuts, seeds, leafy greens, coconut, and avocado. These foods provide vitamins, minerals, antioxidants and anti-inflammatory polyphenols, and a variety of fiber, which helps to maintain digestive regularity and support healthy gut microbiota.

Planning is key

Meal planning, shopping, and preparation will ensure that you always have food available that complies with the KD. Save time and make the most of your meals by cooking extra servings and reusing leftovers. Meals such as soups, stews, and casseroles can be made in batches ahead of time and frozen or refrigerated for quick, convenient dishes. Ensure you always have a snack on hand in your car, purse, or bag to eat if you get hungry on the go.

Always read food labels

Be sure to read the nutrition facts and ingredient labels on any packaged foods. Check the amount of carbohydrates per serving, keeping in mind whether the serving size on the label matches the serving size you would typically consume. The Nutrition Facts label found on the next page can help you identify potential sources of carbohydrates. Be sure to follow this simple rule: “When in doubt, leave it out”.

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