These are some of the foods choices for a healthier Keto diet. There are of course many more, but this short list of thirteen will get you thinking about the many choices you have when following a healthy keto diet. Also see our page with a list of foods to avoid when following a keto diet.
- Avocados
Avocados are rich in monounsaturated fats, fiber, folate, vitamin K, B vitamins, copper, manganese, and omega-3 fatty acids. These nutrients help keep your body healthy and strong. You can eat avocados raw or add them to salads, sandwiches, wraps, and even smoothies. - Almonds
Almonds are high in protein, fiber, iron, zinc, magnesium, and selenium. Selenium helps protect cells from damage caused by free radicals. Free radicals cause inflammation in the body and contribute to many chronic illnesses. Eating almonds regularly may reduce your risk of heart disease, cancer, diabetes, and Alzheimer’s disease. Almonds have the highest amount of protein per serving size, followed by walnuts, pecans, pistachios, and hazelnuts. - Broccoli
Broccoli contains lots of antioxidants and phytochemicals that fight cancer and boost immunity. It is also loaded with vitamins A, C, E, and K. Vitamin K supports bone health and reduces the risk of blood clots. Broccoli is low in calories and fat, making it a great choice for weight loss. - Eggs
Eggs are a good source of protein, choline, biotin, lutein, zeaxanthin, riboflavin, niacin, pantothenic acid, vitamin D, vitamin B12, vitamin B6, vitamin B2, vitamin A, vitamin E, vitamin K, folic acid, iodine, iron, zinc, selenium, and potassium. All these nutrients play a role in maintaining optimal brain function and supporting cardiovascular health. Egg yolk is especially rich in choline, which is necessary for proper brain functioning. - Green Beans
Green beans are packed with fiber, folate, thiamine, vitamin K, vitamin B6, and vitamin C. Fiber keeps you full longer and promotes digestive health. Thiamine is critical for nerve function and muscle contraction. Vitamin K is involved in blood clotting and bone formation. Vitamin B6 aids in the production of neurotransmitters and hormones. Vitamin C boosts immune system function and fights infection. - Lentils
Lentils are a good source of fiber, folate, iron, magnesium, and protein. Iron is necessary for red blood cell formation, while magnesium supports bone health. Protein provides building blocks for muscles and skin. Folate is essential for DNA synthesis and repair. Lentils are low in calories and fat. - Nuts
Nuts are a good source of unsaturated fats, fiber, and protein. Walnuts are particularly high in omega-3 fatty acids, which have anti-inflammatory effects. Omega-3s promote heart health and lower cholesterol levels. Pistachios are high in fiber, folate, and vitamin E. - Salmon
Salmon is a great choice for a keto diet because it contains high amounts of omega-3 fatty acids, protein, and low levels of saturated fats. Omega-3 fatty acids have been shown to help reduce inflammation in the body, while salmon helps lower cholesterol and blood pressure. Salmon is also rich in vitamin D, B12, iron, zinc, selenium, and copper. - Sweet potatoes
Sweet potatoes are a great choice for anyone looking to add some variety to their keto diet. Sweet potatoes are a great source of beta carotene, vitamin C, vitamin B6, folate, fiber, manganese, potassium, and copper. - Beef
Beef is a great option if you want to eat meat while following a keto diet. One pound of beef contains about 20 grams of carbs and around 10 grams of fat. You can easily find grass fed beef at local grocery stores. - Chicken
Chicken is another great option for a keto diet. A whole chicken contains around 30 grams of carbs and around 5 grams of fat. If you buy boneless skinless chicken breast, you can get even less carbs and fat. - Fish
Fish is a great option for a ketogenic diet. Salmon is a popular fish choice because it is rich in Omega-3 fatty acids. Other types of fish include tuna, sardines, trout, cod, halibut, flounder, and tilapia. - Leafy Greens
Leafy greens are a great choice for any diet because they are packed full of vitamins and nutrients. Kale, spinach, collards, mustard greens, turnip greens, arugula, bok choy, and watercress are some of the best leafy green vegetables.
These are just a few of the food choices that one has when following a healthy keto diet plan. Hopefully this will give you an idea of where to begin your keto journey. If you’d like some more information on diet plans, you can check out our keto diet plan page here.
