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Healthy Foods for Both Low-Carb and Low-Fat Diets

Diet Tips


Updated March 03, 2014

Low-carb and low-fat diets may seem to be at odds with each other, but they share some common ground with healthy low-carb vegetables and low-fat meats.

Here are my picks for foods that can work for both low-carb and low-fat diets.

Greens and Lettuces

Butterhead Lettuce
Nick Lobeck

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.

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: Add lemon juice or your favorite low-fat dressing.


Nic X

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: Seafood Salad With Asparagus

Low-Fat Recipe: Farfalle with Asparagus and Cherry Tomatoes


Summer Squash
Barbara Bar

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: Zucchini Pasta

Low-Fat Recipe: Roasted Vegetables


Juha Blomberg

Tomatoes are delicious in a tasty tomato soup, or sliced raw on a salad or sandwich.

Low-Carb Recipe: Stuffed Tomato With Shrimp

Low-Fat Recipe: Red Lentil and Tomato Soup


Grilled salmon with greens.
Annabelle Breakey/Getty Images

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: Crock Pot Poached Salmon

Low-Fat Recipe: Smoked Salmon Roll-Ups


grilled chicken breasts
Adlife Marketing

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: Low-Carb Chicken Pot Pie

Low-Fat Recipe: Chicken and Asparagus Stir Fry

Game Meats


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: Venison Pot Roast

Low-Fat Recipe: Game Day Chili

Broth or Soup Stock

Karen Winton

Broth or stock can be used as a base for soups, stews and sauces. T hey can also be used in other recipes to keep meats moist during cooking.

Low-Carb Recipe: Beef Stock

Low-Fat Recipe: Black Bean Soup In a Hurry


Tobias Kestel

Berries are high in vitamins and antioxidants, so they make a great dessert or 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: Serve berries with low-fat yogurt and sliced almonds.


red wine
Quentin Houyoux

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: Simply Scrumptious Spinach

Low-Fat Recipe: Red Wine Gravy

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