The Power of Five
These portions contain roughly 5 grams of Net Carbs. Food groups are arranged in the general order in which they should be added.

Vegetables
1 cup cooked spinach
2/3 cup red bell peppers
1 medium tomato
1 cup cooked broccoli
12 medium asparagus
1 cup cauliflower
1/2 cup chopped onion
1/2 California avocado
2/3 cup summer squash

Dairy 5 ounces farmer’s cheese or pot cheese
5 ounces mozzarella cheese
3/4 cup cottage cheese
3/4 cup ricotta cheese
3/4 cup heavy cream

Nuts and Seeds
1 ounce of:
macadamias (approximately 10 to 12 nuts)
walnuts (approximately 14 halves)
almonds (approximately 14 nuts)
pecans (approximately 14 halves)
hulled sunflower seeds (3 tablespoons)
roasted shelled peanuts (approximately 26 nuts)
1/2 ounce of cashews (approximately 9 nuts)

Fruits
1/3 cup blueberries (fresh)
3/4 cup raspberries (fresh)
3/4 cup strawberries (fresh)
1/4 cup cantaloupe or honeydew

Juices
1/4 cup lemon juice
1/4 cup lime juice
1/2 cup tomato juice

Convenience Foods
You can select from the variety of convenience foods (bars and shakes are the two most available), but be sure to determine the actual number of digestible carbohydrates in any particular product.