Avoid:

Bread

Biscuits

Pastries

Pasta 

Energy Bars

Noodles

White Potatoes


Fruit Juice

Tropical Fruit

Mango

Pineapple

Grapes

Dried Fruit 

Couscous

OK in moderation:

Apples

Pears

Bacon

Sweet potatoes 

Corn on cob

Butternut Squash

Cashews 

Apricots

Peaches

Pears 

Oranges 

Kidney Beans 

Nuts

Cheese

Go for it:

Above Ground Veg

Lettuce

Cucumber

Tomatoes

Celery

Beef

Lamb

Pork 

Olives

Avocado

Eggs

Pulses

Almond Flour

Dairy

Hazelnuts

Almonds

Chicken 

On medication for Diabetes (apart from Metformin)?

You should check with your doctor or nurse before making a significant change to your diet.

On medication for high blood pressure?

A low carb diet can reduce your blood pressure and you will need to keep an eye on this.

Key principles:

  • Lunch can be difficult, especially if you are eating at work or 'on the run'.  It can just involve a little bit more preparation than 'popping out for a sandwich', but can still be very quick an easy.  Grab yourself a lunchbox and throw in all kinds of things that you enjoy!  
  • Meats, salad items, mixed above ground vegetables and cheese are easy items to throw in a box.
  • Sandwiches with bread options contain significant amounts of carbohydrate that is broken down into sugar - click here to see an illustration of how many teaspoons of sugar are in typical portions.
  • Try substituting a Cos lettuce leaf as a 'wrap' as a sandwich alternative or lettuce fajitas!  See the other low carb alternatives.  
  • Go for fruit which grows in our climate as this is likely to contain less sugar - click here to see the amounts of sugar in different types of fruit which helps show why bananas should be avoided
  • Eggs are a great zero carb option
  • Eating plenty of protein and healthy fats (like avocado) helps keep you feeling full until dinner
  • Click here to see other foods and how many teaspoons they contain.
  • What about Cooking fats? Avoid Trans Fats (vegetable oils, seed oils, margarine ) - they are known to increase inflammation and  cardiovascular disease.  Try using olive oil for cooking or on salads.  Coconut oil is great for cooking stir fries, for example.  Butter is a good fat (in moderation). The difference between good fats and trans fats is based on the oxidation qualities.   
  • "Turn the white stuff on your plate green!" Dr David Unwin

Meal ideas:

Tuna Sweetcorn Mayo with salad
Tuna Sweetcorn Mayo with salad
Brie, Lettuce, Cucumber & Tomato salad
Brie, Lettuce, Cucumber & Tomato salad
Feta & Avocado Salad
With carrot, celery, coriander and basalmic vinegar
Halloumi and Bacon Salad
With lettuce, cucumber and tomato
Crudités with humous to share
Crudités with humous to share

The above green ingredients (along with some amber) can be combined in various ways.


This slideshow gives you some examples.

Looking for a recipe book?

Check out our resources page with pages on books, videos and websites.

This website does not provide personal medical advice.

New Forest PCN take no responsibility for the content of external links.