dlife s 2010 BEST Low Carb Snack List!
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1 dlife s 2010 BEST Low Carb Snack List! Note: GL* and GI** values are included where available for each snack food. DAIRY Full-fat (4%) cottage cheese Serving Size: 1/2 Cup; Carbs: 6g; Fiber: 0g; Calories: 120; GL: 4; GI: na Hard boiled eggs Serving Size: 1 Egg; Carbs: <1g; Fiber: 0g; Calories: 78; GL: 1; GI: na Whole-milk yogurt, plain Serving Size: 6oz; Carbs: 8g; Fiber: 0g; Calories: 104; GL: 6; GI: 35 Cream cheese Serving Size: 1 tbsp; Carbs: 1g; Fiber: 0g; Calories: 50; GL: 0; GI: NA CHEESES Mozzarella String Cheese (1 oz) Serving Size: 1 stick; Carbs: <1g; Fiber: 0g; Calories: 80; GL: 1; GI: na Swiss Cheese Serving Size: 1 slice (1 ounce); Carbs: 1.5g; Fiber: 0g; Calories: 106; GL: 1; GI: na Provolone Cheese Serving Size: 1 slice (1 ounce); Carbs: <1g; Fiber: 0g; Calories: 98; GL: 0; GI: na Cheddar Cheese Serving Size: 1 slice (1 ounce); Carbs: <1g; Fiber: 0g; Calories: 104; GL: 0; GI: na MEAT/FISH (buy all-natural lunch meats whenever possible) Sliced turkey breast Serving Size: 1 slice; Carbs: 1g; Fiber: 0g; Calories: 22; GL: 1; GI: na Sliced ham Serving Size: 1 slice; Carbs: 1g; Fiber:.5g; Calories: 46; GL: 0; GI: na Sliced bologna Serving Size: 1 slice; Carbs: 1.1g; Fiber: 0g; Calories: 88; GL: 1; GI: na Page1
2 Sliced salami Serving Size: 1 slice; Carbs:.5g; Fiber: 0g; Calories: 67; GL: 0; GI: na Sliced roast beef Serving Size: 2 thin slices; Carbs: 0g; Fiber: 0g; Calories: 138; GL: 0; GI: na Tuna salad Serving Size: 1/2 cup; Carbs: 9.5g; Fiber: 0g; Calories: 191.5; GL: 5; GI: na Canned salmon Serving Size: 1/2 can; Carbs: 0g; Fiber: 0g; Calories: 125; GL: 0; GI: na FRUIT Apple Serving Size: 1 small; Carbs: 21g; Fiber: 4g; Calories: 77; GL: 4; GI: 38 Raspberries Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 64; GL: 3; GI: na Blackberries Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 62; GL: 4; GI: na Pear Serving Size: 1 medium; Carbs: 20g; Fiber: 4.5g; Calories: 100; GL: 5 GI: 38 Avocado Serving Size: 1 medium; Carbs: 17g; Fiber: 11g; Calories: 322; GL: 4; GI: na Cantaloupe Serving Size: 1 cup, cubed; Carbs: 14.1g; Fiber: 1.4g; Calories: 54; GL: 4; GI: 65 Honeydew Serving Size: 1 cup, cubed; Carbs: 14.6g; Fiber: 1.3g; Calories: 58; GL: 4; GI: na Strawberries Serving Size: 1 cup, sliced; Carbs: 12.8g; Fiber: 3.3g; Calories: 53; GL: 3; GI: 40 Plum Serving Size: 1 medium; Carbs: 7.5g; Fiber: 1g; Calories: 30; GL: 2; GI: 29 Page2
3 Peach Serving Size: 1 medium; Carbs: 10g; Fiber: 1.5g; Calories: 38; GL: 4; GI: 42 Kiwi (without skin) Serving Size: 1 medium; Carbs: 11.2g; Fiber: 2.3g; Calories: 46; GL: 3; GI: 53 Cherries Serving Size: 1 cherry; Carbs: 1.3g; Fiber:.2g; Calories: 5; GL: 0; GI: 63 VEGETABLES Broccoli Serving Size: 1 cup; Carbs: 6g; Fiber: 2g; Calories: 30; GL: 3; GI: na Celery Serving Size: 2 medium stalks; Carbs: 2.5g; Fiber: 1g; Calories: 6; GL: 1; GI: na Carrots Serving Size: 1/2 cup; Carbs: 6g; Fiber: 2g; Calories: 28; GL: 2; GI: 39 Chopped Endive Serving Size: 1/2 Cup; Carbs: 1g; Fiber: 1g; Calories: 4; GL: 0; GI: na Sliced Green Peppers Serving Size: 1/2 cup; Carbs: 2g; Fiber: 1g; Calories: 9; GL: 1; GI: na Sliced Red Peppers Serving Size: 1/2 cup; Carbs: 2.8g; Fiber: 1g; Calories: 12; GL: 1; GI: na Sliced Radishes Serving Size: 1/2 cup; Carbs: 2g; Fiber: 1g; Calories: 9; GL: 1; GI: na Snap Peas Serving Size: 1/2 cup; Carbs: 2.5g; Fiber: 1g; Calories: 13; GL: 2; GI: na Green Beans Serving Size: 1/2 cup; Carbs: 4g; Fiber: 2g; Calories: 17; GL: 1; GI: na Edamame (out of pod) Serving Size: 1 cup; Carbs: 15g; Fiber: 8g; Calories: 150; GL: 4; GI: Na Jicama Serving Size: 1/2 cup; Carbs: 5.7g; Fiber: 3.2g; Calories: 25; GL: 2; GI: na Page3
4 Fennel Serving Size: 1/2 cup; Carbs: 3.2g; Fiber: 1.3g; Calories: 13; GL: 2; GI: na NUTS/NUT BUTTERS Almonds Serving Size: 1/4 cup; Carbs: 7.75g; Fiber: 4.25g; Calories: 205; GL: 0; GI: na Peanuts Serving Size: 1/4 cup; Carbs: 5.8g; Fiber: 3.1g; Calories: 207; GL: 2; GI: 23 Walnuts Serving Size: 1 ounce; Carbs: 4g; Fiber: 2g; Calories: 185; GL: 0; GI: na Macadamias Serving Size: 1/4 cup; Carbs: 4.75g; Fiber: 3g; Calories: 240.5; GL: 0; GI: na Chopped Pecans Serving Size: 1/4 cup; Carbs: 3.75g; Fiber: 2.5g; Calories: 188; GL: 0; GI: 10 Hazelnuts Serving Size: 1/4 cup; Carbs: 4.75g; Fiber: 2.75g; Calories: 180.5; GL: 0; GI: na Cashews Serving Size: 1 ounce; Carbs: 9g; Fiber: 1g; Calories: 155; GL: 3; GI: 22 Pistachios Serving Size: 1/4 cup; Carbs: 8.6g; Fiber: 3g; Calories: ; GL: 1; GI: na Soy Nuts, Dry-Roasted Serving Size: 1/4 cup; Carbs: 14.1g; Fiber: 3.5g; Calories: 194; GL: 4; GI: na Peanut Butter Serving Size: 1 Tbs.; Carbs: 3g; Fiber: 1g; Calories: 94; GL: 0; GI: na Cashew Butter Serving Size: 1 Tbs.; Carbs: 4.4g; Fiber: <1g; Calories: 94; GL: 0; GI: na Almond Butter Serving Size: 1 Tbs.; Carbs: 3.4g; Fiber:.6g; Calories: 101; GL: 0; GI: na Page4
5 Macadamia Butter Serving Size: 1 Tbs.; Carbs: 2g; Fiber: 1.5g; Calories: 115; GL: 0; GI:na SEEDS Sunflower Serving Size: 1/4 cup; Carbs: 2g; Fiber: 1.25g; Calories: 65.5; GL: 0; GI: na Pumpkin Serving Size: 1/4 cup; Carbs: 6g; Fiber: 1g; Calories: ; GL: 0; GI: na CRACKERS/POPCORN Triscuits Serving Size: 6 crackers (28g); Carbs: 19g; Fiber: 3g; Calories: 120; GL: 6; GI: 70 Wasa Whole Grain Crispbread Serving Size: 1 slice (12g); Carbs: 10g; Fiber: 2g; Calories: 45; GL: 6; GI: Popcorn Serving Size: 2 cups (18g); Carbs: 12g; Fiber: 2g; Calories: 62; GL: 7; GI: 72 Miscellaneous Pickles Serving Size: 1 small pickle; Carbs: 1.7g; Fiber:.4g; Calories: 7; GL: 1; GI: Na Beef Jerky Serving Size: 1 large piece; Carbs: 2g; Fiber: 0g; Calories: 82; GL: 1; GI: Na Hummus Serving Size: 1 Tbs.; Carbs: 2g; Fiber: 1g; Calories: 23; GL: 1; GI: 6 Large Olives Serving Size: 1 ounce (about 7); Carbs: 2g; Fiber: 1g; GL: 0; GI: na Dark chocolate Serving Size: 3 truffles; Carbs: 15g; Fiber: 1g; Calories: 220; GL: 9; GI: 41 Page5
6 * GL (glycemic load) values estimated from NutritionData.com ** GI (glycemic index) values from The New Glucose Revolution: Shopper s Guide to GI Values 2010 by Dr. Jennie Brand-Miller, Kaye Foster-Powell SNACK COMBINATIONS NUTRITION FACTS Peanut Butter & Celery Serving Size: 2 small stalks celery & 1 Tbsp. peanut butter Carbs: 5g Fiber: 2g Calories: 100 Sliced Pear & Almonds Serving Size: 1/2 medium pear & 6 almonds Carbs: 15g Fiber: 3g Calories: 92 Carrots & Almond Butter Serving Size: 4 baby carrots & 1Tbsp. almond butter Carbs: 7g Fiber: 2g Calories: 125 Cottage Cheese & Raspberries Serving Size: 1/2 cup cottage cheese & 1/2 cup raspberries Carbs: 5g Fiber: 4g Calories: 103 Tomato & Mozzarella Serving Size: 2 medium slices of tomato & 2 slices of mozzarella Carbs: 3.2g Fiber:.5g Calories: 150 Red Peppers & Hummus Serving Size: 1/2 cup sliced red bell peppers & 1 Tbsp. hummus Carbs: 7.5g Fiber: 3g Calories: 47 Page6
7 Whole Wheat Crackers & Peanut Butter Serving Size: 3 Triscuits & 1Tbsp. peanut butter Carbs: 13g Fiber: 3g Calories: 154 Sugar-free JELL-O w/ Sugar-free Cool Whip Serving Size: 6 oz of JELL-O & 2 Tbsp of Cool Whip Carbs: 3g Fiber: 0g Calories: 35 Peanut Butter & Apple Slices Serving Size: 1 Tbsp. peanut butter & 1/2 medium apple (sliced) Carbs: 15.7g Fiber: 3.2g Calories: 141 Kiwi w/ Almonds Serving Size: 1 medium kiwi (sliced) & 6 almonds Carbs: 12.6g Fiber: 3.1g Calories: 88 Cheese & Apple Slices Serving Size: 1/2 medium apple (sliced) & 2 1-inch cubes of cheddar cheese Carbs: 13.3g Fiber: 2.2g Calories: 106 Cottage Cheese w/ Almonds Serving Size: 1/2 cup low-fat cottage cheese & 6 almonds Carbs: 4.5g Fiber: 0.8g Calories: 123 Crispbread w/ Avocado Serving Size: 1/2 Crispbread slice & 1/4 avocado (mashed) Carbs: 9.2g Fiber: 4.3g Calories: 102 Page7
8 Celery w/ Tuna Salad Serving Size: 2 medium celery sticks & 1/4 cup tuna salad Carbs: 7.5g Fiber: 1.3g Calories: 107 Celery and Cream Cheese Serving Size: 3 medium celery sticks & 1 tbsp cream cheese Carbs: 5g Fiber: 1g Calories: 56 Page8
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