Low-Carb, Low-Fat, Low-Sodium Diets

The terms "low carb," "low fat" and "low sodium" often discourage consumers. Low-carb diets vary with no general consensus of what amount of carbs constitutes a low-carb diet. Low-fat diets, better defined as low-saturated-fat diets, vary as well but encourage reducing saturated fat to less than 10 percent of total calories. Low-sodium diets limit sodium to 2,300 mg or less. These restrictions may seem overwhelming, but a focus on healthier substitutions rather than deprivation can make an easy transition to a healthier lifestyle.

Fruits & Vegetables

Fruits and vegetables add color, flavor and variety to your diet. Increasing fresh fruits and vegetables not only increases your fiber intake but increases your antioxidant, vitamin and mineral intake as well. Fiber reduces the impact of sugars on blood glucose and increases satiety. Add an additional fruit or vegetable to each meal as a simple way to work toward your goal. Substitute fresh, sweet fruit instead of high-calorie snacks, beverages and desserts. Try replacing fruit juices with whole fruit. Eating an orange rather than drinking a glass of orange juice cuts your calorie intake and boosts fiber.

Watch canned fruits and vegetables for added salt and sugar. Purchase canned fruits in juice, rather than syrup, and look for frozen and canned vegetables with no added salt.

Whole Grains

Select whole-grain foods instead of processed foods. Choose whole-grain pastas, breads and cereals to increase fiber and reduce carbohydrates. Swap whole-grain options in place of pastries, doughnuts and muffins, which often burst with calories and fat. Whole-grain products are better for you than refined ones because they preserve fiber and nutrients. Check the food label to ensure the ingredients list whole grains first, even if the product claims whole grain elsewhere on the packaging. Also check bakery items and cereals for sodium and sugar values. Grain products labeled "low carb" deceive consumers into thinking the product is low calorie or generally more healthful, which does not necessarily bear true.

Incorporate grains you have never tried to increase taste and nutrient variety. Use quinoa, bulgur, millet, triticale, buckwheat and wild rice for variety.

Meats

Seek out lean meats and poultry and limit processed meats to reduce fat and sodium intake. Try replacing meats with healthier alternatives such as beans and soy products. Beans, rich in fiber and nutrients, and soy products, such as tofu, should replace meats at some meals. Consume fish at least twice a week in place of meat. Oily fish contains heart-healthy omega-3 fatty acids that help protect against cardiovascular disease.

Grill, broil or bake lean meats and poultry rather than frying. Remove meat fat and poultry skin.

Processed meats, which may contain little fat, may have high sodium content. Choose meats that have been processed the least. A grilled chicken breast most likely contains less sodium than chicken sandwich meat.

Watch out for sauces on meats. Sauces can add sugar, fat and salt. To keep sodium levels down, replace condiments such as soy sauce and ketchup with herbs, citrus blends or low-sodium versions of your favorite sauce.

Fats

To reduce fat intake, try low-fat or nonfat dairy products rather than whole-milk products. Cheeses, milk, sour cream and cottage cheese all have lower-fat options. Make it a habit to scan the food label for total fat, saturated fat and trans fat, as hidden fats may lurk in some of your favorite foods.

Replace saturated- and trans-fat sources, such as butter and margarine, with monounsaturated fats, such as olive and canola oils. To save calories and fat, try a flavorful marinara or citrus-flavored oil instead of cream-based sauces on pastas. Small substitutions add up to save fat, sodium and carbs.