in-app-explore-content

Food list

Low Carbohydrate

Overview

Alongside the core principles in our nutrition guidelines, your clinician will give you a personalised food list designed to meet your unique goals and needs. We offer different lists to support a range of objectives, so it’s important to stick to the one recommended for you. Others in your group may have their own tailored guidance, which could be different from yours.

This low-carb food list focuses on eating fewer carbohydrates while still including plenty of healthy, nutritious options. Whilst other plans balance nutrients differently, this one highlights low-carb choices. You can still enjoy foods higher in carbs occasionally, in moderation, to stay on track with your goals.Here are some benefits of a low-carb approach:

Helps keep blood sugar levels steady and supports how your body handles energy
Reduces cravings and helps you feel fuller for longer, enabling weight loss
Can improve your cholesterol levels, supporting a healthy heart
May lower inflammation, which helps reduce the risk of long-term health problems.
Keeps your energy steady by avoiding the highs and lows caused by eating too many carbs

There isn't a one-size-fits-all plan; personal preferences and circumstances matter. Aim to create meals you enjoy that align with this food list and our guidelines. No food is off-limits, but some should be enjoyed in moderation to maintain balance and support metabolic health.

Use the list below, along with our Building a Balanced Plate guide, to create enjoyable meals from your own recipes or from Roczen's app recipes. For additional support or meal ideas, connect with your group mentor and fellow members.

Food list

Key

Enjoy regularly

These are the foods we should incorporate regularly in our diets. They offer a wide range of health benefits and help us to meet our nutritional needs whilst achieving a calorie deficit for weight loss.

Moderation needed

These foods can be incorporated into a healthy, balanced diet, however, it’s important to do so in moderation and be mindful of how they can impact our health and weight if eaten in excess.

Avoid regular consumption

Try to avoid having these foods regularly. Whilst no food is ‘off-limits’, foods in this category can negatively impact our health and weight if we eat too much of them.

Food groups

The food list is made up of 9 food groups. Tap a food group to see the relevant food list

Nuts, seeds & legumes

Herbs, spices & condiments

Snacks & miscellaneous

Proteins

These protein sources are great to include regularly in your meals. They are nutrient-dense and provide high-quality protein while being naturally lower in fats, making them supportive of your health goals.

These proteins can fit into a healthy, balanced diet, but it’s important to enjoy them in moderation. They often contain more fat and calories, so regular, large portions may affect your progress towards health and weight loss goals.

Try to limit how often you eat these protein sources. While no food is completely off-limits, these options are often highly processed and tend to be higher in fat and calories, which may not support your health and weight goals.

Food

Serving

Notes

Anchovies

Bacon (pork)

Beef brisket

Beef fillet steak

Beef mince (10% fat)

Beef mince (20% fat)

Beef mince (5% fat)

Beef ribeye steak

Beef rump steak

Beef sirloin steak

Chicken breast (skinless)

Chicken drumsticks (skinless)

Chicken goujons

Chicken nuggets

Chicken sausages (100% chicken)

Chicken thigh (skinless)

Cod

Duck (crispy duck, confit duck)

Duck breast (without skin)

Goat

Lamb cutlets

Lamb leg

Lamb mince (2% fat)

Lamb mince (5% fat)

Lamb shoulder

Lamb steak

Mackerel (fillet)

Mackerel (tinned)

Octopus/ Squid

Pork belly

Pork ribs

Pork sausage (100% pork)

Pork tenderloin

Prawns

Quorn

Rabbit

Salmon fillet

Recommend 2 portions of oily fish per week

Sardines (fresh)

Sardines (tinned in oil)

Sardines (tinned in spring water)

Recommend 2 portions of oily fish per week

Smoked salmon

Tempeh

Tofu

Tuna (canned in water or brine)

Tuna steak

Turkey bacon

Turkey breast/steak

Turkey mince (lean)

Turkey sausage (100% turkey meat)

Veal (cuts like cutlets and ground veal)

Venison (steak, saddle, haunch)

Carbohydrates

These carbohydrates provide slow-release energy, support digestive health, and help keep you feeling full, making it easier to manage weight and meet nutritional goals.

These carbohydrates can be part of a balanced diet, but it's best to consume them in moderation due to their higher carbohydrate content. Regular intake can have a negative impact on blood sugar levels and weight loss goals.

It’s best to avoid regular consumption of these carbohydrate options. While no food is completely off-limits, they can cause sharp spikes in blood sugar levels, which may negatively affect your energy, metabolic health, and weight management goals.

Food

Serving

Notes

Bagel (white)

Bagel (wholemeal)

Black bean pasta

Breadsticks

Brioche

Bulgar wheat

Butter beans

Cauliflower gnochhi

Chapati

Chickpea Pasta

Coco Pops

Corn Flakes

Couscous

Couscous (wholegrain)

Croissant

Edamame pasta

Farro

Fava beans

Focaccia

Freekeh

French fries

Frosties

Granary bread

Granola (<5g sugar per 100g)

Hash browns

Lavash

Lentil pasta

Millet

Muesli (<5g sugar per 100g)

Naan bread

New potatoes (boiled)

Oats (ground)

Oats (rolled oats, steel-cut oats)

Oven chips

Pasta (white)

e.g. spaghetti, rigatone, penne, fuesli

Pasta (wholemeal)

e.g. spaghetti, rigatone, penne, fuesli

Pearl barley

Pita bread (white)

Pita bread (wholemeal)

Plantain (boiled, steamed)

Potatoes (white, red, sweet)

Quinoa

Quinoa (red, black, white)

Rice (brown, wholegrain)

Rice (white)

Roti/ Chapati (white flour)

Rye bread

Shreddies

Sorghum

Sourdough bread

Sweet potatoes

Taro

Teff

Tortilla (corn)

Tortilla (flour)

Weetabix

White bread

Whole wheat bread

Wild Rice

Yorkshire pudding

Vegetables

These vegetables are rich in essential nutrients, high in fibre, and low in calories, making them perfect for regular consumption. They support overall health, aid digestion, and help with weight management. Aim to fill half your plate with these vegetables to create a balanced and satisfying meal.

These vegetables are still nutritious but contain more natural sugars or starch. Enjoy them in moderation to maintain a balanced diet without impacting your blood sugar levels or calorie goals.

These vegetables may be higher in starch or natural sugars, or their nutritional value might be affected by certain cooking methods. Save them for occasional consumption, as eating them frequently could impact your health and weight management goals.

Food

Serving

Notes

Artichokes

Asparagus

Aubergine

Avocados

1/2 avocado

Beetroot

80g

Bitter Melon

Bok choy

Broccoli

Brussels sprouts

Butternut squash

80g

Cabbage (all types)

Carrots

1-2 carrots

Roasting and baking will increase sugar content

Cassava

80g

Cauliflower

Cavolo nero

Celeriac

Celery

Chicory

Collard greens

Courgette

Cucumber

Curly kale

Endive (e.g. Frisée)

Fennel

Garlic

Ginger (fresh)

Kale

Kimchi (fermented foods for variety)

Can be high in salt

Kohlrabi

Leeks

Lettuce (all varieties)

Mushrooms

Okra

Onions (yellow, red, green)

Parsnips

80g

Roasting and baking will increase sugar content

Peppers

Pumpkin

80g

Roasting and baking will increase sugar content

Radicchio

Radishes

Rocket

Sauerkraut

Can be high in salt

Spinach

Spring onion

Sunchoke

Sweetcorn

80g

Swiss chard

Taro Leaves

Tomatoes

Roasting and baking will increase sugar content

Turnip

80g

Roasting and baking will increase sugar content

Watercress

Yam

80g

Fruits

These fruits have a more favourable effect on our blood sugar levels. They can be enjoyed frequently as part of a balanced diet; however, aim to consume alongside fats and proteins, such as yoghurt, nuts, and seeds.

These fruits have a moderate sugar content, which means they can raise blood sugar levels more quickly. Enjoy them in moderation and pair them with fats or proteins, like nuts or yoghurt, to help balance their impact. Be mindful of portion sizes, as eating too much may affect blood sugar and calorie intake.

These fruits contain more natural sugars or are commonly processed, such as dried fruits, fruit juices, or syrups. Limit them to special occasions or enjoy them as occasional treats to better support your health and weight management goals.

Food

Serving

Notes

Acai

Apples

1 apple

Apricots

1 apricot

Bananas

1 banana

Avoid over ripened bananas due to higher sugar content

Blackberries

80g

Blackcurrants

Blueberries

80g

Cherries

80g

Cranberries (dried)

Cranberries (fresh)

80g

Dates

Dragon Fruit (Pitaya)

Goji

Gooseberries

Grapefruit

1/2 grapefruit

Grapes (red, green)

80g

Guava

80g

Jackfruit

80g

Kiwi

1 kiwi

Lemons

Limes

Loquat

Lychee

Mandarins

Mango

80g

Melon

80g

Nectarines

1 nectarine

Oranges

1/2 orange

Papaya

80g

Passion fruit

80g

Peaches

80g

Pears

1 pear

Pineapple

2 rings (80g)

Plums

1-2 plums

Pomegranate

80g

Pomelo

Quince

Raisins

Raspberries

80g

Strawberries

80g

Tangerines

1 tangerine

Tinned fruit (in fruit juice or syrup)

Watermelon

1-2 slice (80g)

Fats & oils

These fats are beneficial for heart health, brain function, and keeping you feeling full. Include them in moderate portions and pay attention to how they’re used, such as whether they’re best for cooking or cold dishes.

These fats should be enjoyed in moderation because they contain a mix of unsaturated and saturated fats. Consuming them in large amounts or too often may negatively affect heart health and your overall goals.

These fats are best reserved for special occasions. Regular consumption can affect your health goals and may not support heart health or weight management because of their higher calorie content and nutritional profile.

Food

Serving

Notes

Butter (unsalted)

Cashew butter

Ghee (clarified butter)

Olive oil (extra virgin)

Best for sautéing and dressings

Rapeseed oil

Best for baking and frying

Sesame oil

Best for stir-frying, sauces

Sunflower oil

Best for: frying, baking

Dairy & alternatives

These options are okay to include regularly, providing essential nutrients like calcium and protein, supporting bone health and satiety, which can aid in weight management.

These can be part of a balanced diet, but enjoy them in moderation. Consuming too much may impact calorie intake, so be mindful of portions.

Limit these choices to occasional consumption. While no option is completely off-limits, frequent use of these can add extra calories and may not align with your health and weight goals.

Food

Serving

Notes

Almond milk (unsweetened)

Camembert

Cashew milk (unsweetened)

Cheddar cheese

Coconut milk (unsweetened)

Cottage cheese (full-fat)

Cottage cheese (reduced-fat)

Cream cheese (full fat)

Cream cheese (light)

Dairy-free cheese (e.g. coconut oil-based)

Fage yoghurt (0% fat)

Fage yoghurt (5% fat)

Feta cheese

Feta cheese (reduced-fat)

Goats cheese

Greek yogurt (0% fat)

Greek yogurt (10% fat)

Greek yogurt (2% fat)

Greek yogurt (5% fat)

Haloumi

Kefir

Kefir yoghurt

Milk (semi-skimmed)

Milk (skimmed)

Milk (whole/full-fat)

Mozzarella (full-fat)

Mozzarella (reduced-fat)

Oat milk (sweetened)

Oat milk (unsweetened)

Quark

Quark (0% fat)

Red leicester cheese

Rice milk

Skyr yoghurt

Soya milk (sweetened)

Soya milk (unsweetened)

Stilton

Nuts, seeds & legumes

These nuts, seeds, and legumes provide essential nutrients like fibre, protein, and healthy fats. They can be included regularly in your diet as they support satiety, heart health, and overall nutrition.

These options are packed with nutrients but are also calorie-dense. Enjoy them in moderation and stick to smaller portions a few times a week to maintain a balanced diet without affecting your weight management goals.

Some nuts, seeds, and legume products (e.g. heavily salted, roasted with added oils, or sweetened varieties) should be limited. Save these for special occasions or when other options aren’t available, as frequent consumption may hinder your health and weight goals.

Food

Serving

Notes

Adzuki beans

Almond butter

1 tbsp

Almonds

28g (small handful)

Black beans

Black sesame seeds (distinct from white)

Brazil nuts

28g (small handful)

Broad beans

Cannelini beans

Cashews

28g (small handful)

Chestnuts

Chia seeds

1-2 tbsp (15-30g)

Chickpeas

Edamame

Flaxseeds

1-2 tbsp (15-30g)

Green beans

Green peas

Hazelnuts

28g (small handful)

Hemp seeds

1-2 tbsp (15-30g)

Lentils

Macadamia nuts

Peanut butter (natural)

1 tbsp

Peanuts (unsalted)

28g (small handful)

Peas

Pecans

28g (small handful)

Pine nuts

28g (small handful)

Pistachios (kernels)

28g (small handful)

Poppy seeds

1-2 tbsp (15-30g)

Pumpkin seeds

1-2 tbsp (15-30g)

Sesame seeds

1-2 tbsp (15-30g)

Sunflower seeds

1-2 tbsp (15-30g)

Walnuts

28g (small handful)

Herbs, spices & condiments

Herbs and spices are low in calories and high in flavour, making them great for regular use to enhance meals without added salt or sugar.

Some condiments, like mustard or vinegar-based dressings, can be enjoyed occasionally. They're generally fine in moderation but may contain added sugars or salt.

These condiments may be high in salt, sugar, or added fats. Use sparingly to avoid the potential negative impact they can have on metabolic and digestive health.

Food

Serving

Notes

Allspice

Amaranth

Anise seeds

Apple cider vinegar

Asafoetida

BBQ sauce

Balsamic vinegar

Basil

Basil (dried)

Bay leaves

Capers

Cardamom

Cayenne pepper

Celery seeds

Chili powder

Cinnamon

Cloves

Coriander

Cumin

Curry powder

Dijon mustard

High in salt

Dill

Fennel seeds

Fenugreek

Fenugreek leaves

Fish sauce

High in salt

Galangal (often used in Southeast Asian cuisine)

Garlic powder

High in salt

Ginger (ground)

Gochujang (Korean chili paste)

Harissa paste

High in salt

Herb blends (like herbes de Provence or Italian seasoning)

Hoisin sauce

Hot sauce

Use sparingly

Lemon juice

Lemongrass

Mayonaise

Use sparingly

Mayonaise (light)

Use sparingly

Mint

Miso paste

High in salt

Mustard

High in salt

Mustard seeds

Nutmeg

Oregano

Paprika

Parsley

Peppercorns (black, white, pink, green)

Red pepper flakes

Rice vinegar

Rosemary

Saffron

Sage

Salad cream

Smoked paprika

Soy sauce (low salt)

Sriracha

Star anise

Sumac

Tahini

Tamari

High in salt

Tamarind

High in sugar

Tarragon

Thyme

Tomato ketchup (low sugar)

Tomato kethup

Turmeric

Worcestershire sauce

Snacks & miscellaneous

These are nutrient-dense foods that support energy levels and can be enjoyed often as part of a balanced diet.

These snacks and foods can fit into a balanced diet but should be eaten in moderation to manage calorie intake and added sugars.

These foods are typically highly processed and high in added sugars, salts, or unhealthy fats. Reserve them for special occasions, as frequent consumption can negatively impact health and weight goals.

Food

Serving

Notes

Baked crisps

Cereal bars

Coconut water (unsweetened)

Corn (salted or flavoured)

Crackers

Crumpets

Digestive biscuits

Doughnut

Granola bars

Hot cross bun

Hummus (unflavoured)

Jaffa cakes

Lentil crisps

Muffins

Pizza

Popcorn (low calorie)

Potato crisps

Rice cakes (plain)

Ryvita

Scone

Seaweed (e.g. nori, wakame)

High in salt

Copy link to food list