Fruits and vegetables are a part of a healthy, balanced diet. According to myplate.gov, most fruits are naturally low in fat, sodium and calories and none contain cholesterol. Fruits are sources of essential nutrients and fiber. Aim to eat a variety of fruits and vegetables each day in order to meet the 2015-2020 Dietary Guidelines for Americans recommendation to consume at least 2 cups of fruit and 2.5 cups of vegetables each day. The ketogenic diet is a high fat, moderate protein and low carbohydrate diet. It's important to choose carbohydrate foods wisely, because your daily allowance is limited. Some keto-enthusiasts recommend consuming no more than 8g of carbs at each snack and 12g of carbs during meals. Carbohydrates are found in just about every food group including grains, dairy, vegetables and fruit. Fortunately, the ketogenic diet only accounts for net carbohydrates, which is the total amount of carbohydrates minus the fiber content. Some fruits contain varying amounts of natural dietary fiber. Let's take a look at how you can meet your carbohydrate intake goals, while following a keto diet with these fruit choices.
- Choose fruits that you enjoy and mix it up.
- Eat them whole, toss them in or blend them up.
- Choose fresh, frozen, dried, diced or sliced.
- Consider reducing portion sizes to help lower level of carbohydrates, for fruits with high net carb content.
- Select from a variety of fruits each day to help increase nutrient intake of vitamins and minerals. Always remember, there is no right or wrong - good or bad - just try your best and enjoy delicious fruits each day!