How to Eat 30 Carbs Per Day

Low-carbohydrate diets have taken center stage in the health and fitness industry in the last decade and are based around the idea that the human body works better without difficult grains and sugars to digest. Eating under 30 grams of carbohydrates per day can be difficult. Grains and sugars are a large part of the modern diet because they are widely produced, accessible and inexpensive. You can still eat under 30 grams of carbohydrates a day by focusing on vegetables and lean proteins while avoiding Western staples like bread, pasta, high-sugar fruits and dairy products.

Things You'll Need

• Pan
• Olive oil
• Mixed vegetables (your preference of mushrooms, bell peppers, broccoli, carrots, tomatoes, olives, cucumbers and green beans) washed and chopped into quarter-sized pieces
• 2 bowls
• Spatula
• Fresh green lettuce or spinach
• Grilled chicken breast or canned chicken, salmon or tuna
• Lean protein like chicken breast, beef, lamb or pork

Breakfast

Cook a low-carbohydrate omelet for breakfast by lightly sautéing vegetables before incorporating them in the omelet. For the vegetables, heat up half a tablespoon of olive oil in the pan, add your washed and chopped vegetables and cook on medium heat until the vegetables are slightly soft and very lightly browned. Put the vegetables in the bowl and put the pan back on the stove with another half tablespoon of olive oil for the eggs.

Scramble the eggs in another bowl and make sure the pan is hot when you pour the eggs in. Sprinkle your vegetables in the pan with the eggs and allow to cook until the eggs near the edges of the pan begin to look dry. Use your spatula to fold the omelet in half and gently transfer to a plate. Pair your breakfast with black coffee or tea and water.

Build your lunch salad by tossing the lettuce with your mixed vegetables, another half tablespoon of olive oil, and some salt and pepper. Sprinkle your grilled chicken breast or canned chicken, salmon or tuna on top of your salad.

Cook your lean protein by heating half a tablespoon of olive oil in your pan on medium-low heat, adding the meat and cooking until browned on both sides. Adding spices like salt, pepper, sage and/or basil will add dimension and flavor to the fillet.

Finish cooking your dinner by cooking a heaping pile of vegetables just like in step one. The key to keeping your carbohydrate intake below 30 grams of carbohydrates is larger volumes of vegetables and regular amounts of protein and fiber to keep you feeling full and energized.

Measure out 1/4 cup of almonds, cashews or Brazil nuts for a mid-morning or mid-afternoon snack if you feel hungry. Be careful not to eat more nuts than this, as it is very easy to go over 30 grams of carbohydrates as well as your recommended amount of daily calories with snacks like nuts.

Measure out half a cup of a lower carbohydrate fruit like blueberries or raspberries if you have consumed less than 30 grams of carbohydrates and feel like eating something sweet after dinner. Again, be careful not to eat too much, as fruit tends to be much higher in sugar than vegetables or lean proteins.

Tips & Warnings

• When making your lunch salad, adding cheese, balsamic vinegar or typical salad dressing might push you over 30 grams of carbohydrates for the day, but these ingredients are good for adding flavor.
• Low-carbohydrate diets often leave people feeling tired if they are not used to getting most of their energy from lean proteins and healthy fats. Eating less than 30 grams of carbohydrates per day is not recommended in general, and particularly not for athletes or people who live very active lifestyles, according to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.

The 25 Healthiest Things You Should Be Eating Right Now

A healthy, varied diet that includes nutrient-dense fruits and vegetables, antioxidant-rich foods and beverages, high-fiber foods, lean proteins and healthy fats improves your energy and overall health. Some of these foods may also reduce your risk for certain diseases such as cancer and cardiovascular disease through their combination of vitamins, minerals, antioxidants and other disease-fighting compounds. Aim to incorporate these nutrient-packed foods into your regular diet.

Nutrient-Dense Fruits and Veggies

Although fruits and veggies are always a healthier choice than chips and cookies, some have more nutrients per serving than others. Dark leafy greens such as kale and spinach are high in vitamins A, C and K and contain the eye health-promoting carotenoids lutein and zeaxanthin. Cruciferous vegetables such as broccoli and Brussels sprouts are rich in vitamins C, E and K, and their sulforaphane levels may also reduce the incidence of breast cancer, according to a 2012 review study published in “Anti-Cancer Agents in Medicinal Chemistry." Tomatoes and red bell peppers are both high in vitamin C and lycopene, the latter of which may combat stomach and prostate cancers, according to the American Cancer Society. As for fruits, blueberries, strawberries and cherries all have high antioxidant contents per serving, are low in calories and high in fiber.

Antioxidant-Rich Foods and Beverages

Your body constantly generates free radicals from everyday occurrences such as turning food into energy, breathing and sunbathing. Excessive free radical production damages cells and genetic material, potentially contributing to future heart disease and cancer development. Your body makes some antioxidants to fight these free radicals, but it also extracts them from food. Coffee and tea are both antioxidant-rich and have been associated with several beneficial health outcomes, including reduced cancer risk and improved heart health. Modest amounts of dark chocolate may also lower LDL cholesterol and blood sugar and increase healthy HDL cholesterol, according to a 2012 presentation at the “Experimental Biology 2012” meeting.

High-Fiber Foods

Most plant-based foods are high in fiber, which helps maintain bowel health, reduce LDL cholesterol and control blood sugar. Apples are fiber-rich and also contain ursolic acid, which increased energy expenditure and muscle mass in a 2012 “Public Library of Science ONE” study. Oatmeal’s fiber is well-known for its LDL cholesterol-lowering benefits; it is also high in B vitamins, folate and potassium. Sweet potatoes are high in vitamin A, B6, C and beta carotene, the last of which may slow age-related decline in lung function, according to a 2006 study published in “Thorax.”

Lean Proteins

The essential amino acids in high-protein foods are the building blocks for cells, enzymes, neurotransmitters and certain hormones. Greek yogurt contains calcium as well as probiotics, which are strains of bacteria that may improve gut health. Protein-rich lean beef is also high in iron and zinc. Eggs have memory-enhancing choline and eye health promoters lutein and zeaxanthin. Along with being a rich source of protein, lentils, beans and edamame are high in fiber, folate, potassium and magnesium. They may also protect the body against diseases such as heart disease, diabetes and cancer, according to registered dietitian Samantha Heller.

Healthy Fats

Although fat has had a reputation of being an artery-clogger and obesity-promoter, monounsaturated fat, polyunsaturated fat and omega-3 fatty acids may actually promote heart health and help with weight management. Avocados and olive oil are rich in monounsaturated fat, which may lower total and LDL cholesterol and normalize blood clotting, according to Donald Hensrud, M.D., MayoClinic.com preventive medicine specialist. Almonds may provide similar benefits, according to a 2011 review article published in “Nutrition Reviews” that showed the nut's polyunsaturated and monounsaturated fatty acids to lower LDL cholesterol. Oily fish such as sardines and salmon are also rich in omega-3 fatty acids, which may improve brain and heart health and protect against certain types of cancer.