There is a growing trend to lower dietary carbohydrate intake and for many good reasons. By reducing refined carbs, sugars, and empty calories, people are finding they have more energy, disease symptoms are being reduced, and excess weight starts falling off. If you are trying to reduce your carb intake then you will love these 7 surprisingly easy ways to cut carbs while you are out and about.

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1. What you put in your coffee/tea

When you are carb-conscious, what you put in your coffee or tea does really matter. Take a look at these common hot beverage companions and then take a look at the not so common ones. When you are striving to reduce your carb and sugar intake, you might want to rethink your choices.

(all nutrition facts listed are averages based on 1 oz or 2 Tbsp of liquid from nutrition labels of common food products)

BeverageHalf & HalfHeavy Whipping Cream*Whole MilkNon-fat milkUnsweetened almond milkUnsweetened coconut milkCalifia Farms almond & coconut creamerCarbs1g0.4g1.5g1.5g<0.3g<0.2g0gSugars1g0.4g1.5g1.5g0g0g0g

*If you have heard that heavy whipping cream has zero carbs then you should read this article.

The new winner for me is:

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2. Sandwiches, wraps, or salads?

I love a good sandwich. I think it's perhaps something I won't ever really give up 100% even though I rarely order or make them nowadays. For the longest time, I thought that ordering a wrap was better for me than a sandwich with bread. But if we are talking about cutting bars or eating low carb then I was wrong!

Take a look at this table and make your own informed decision. Now you know!

Food ItemMission

Flour Tortilla (1 12-inch tortilla)

Alvarado St. Sprouted Multi-Grain Bread

(2 slices)

Joseph’s Pita Bread

(1 pita)

Great Low Carb Sourdough Bread

(2 slices)

Arnold whole wheat bread

(2 slices)

Romaine lettuce

(1 outer leaf)

Carbs34g30g10g16g38g0.9gSugars1g4g0g0g6g0.3g

Now that I've read this, I may opt for pita bread (who knew?) or just go for a salad when trying to eat lower carb.

3. Condiment choices really do matter

Most people don't think much about the nutrition facts of their condiments, but perhaps we should. I was amazed at how much of a difference your total carb intake can be just by what condiments you choose to add (or not add) to your meals.

(all nutrition facts listed are averages based on 1 Tbsp of condiment from nutrition labels of common food products)

Food ItemHeinz KetchupYellow Mustard*MayonnaiseSoy Sauce (Tamari)Kraft BBQ sauceButterCarbs5g0.9g0g1g7g0gSugars4g0g0g0.3g6g0g

*Many yellow mustard labels will list carb content as 0g because they can! If there is less than 0.5g per serving of any ingredient, food companies can list an ingredient as 0g. Check the serving size. Most mustard labels list a serving size as 1 tsp. Since 3 teaspoons = 1 Tablespoon, if 1 teaspoon of mustard actually contains 0.3g of carbs but you see it as 0g on the label, you could actually be consuming almost 1g of carbs when using 1 tablespoon of the condiment. Sneaky? I think so. 

I guess I will keep the burger, pass on the bun, but still take the mayo and mustard! (For the super health conscious, look for grass-fed beef and mayo made without soybean or canola oil.) My favorite mayo choice is Primal Kitchen Mayo (buy on Amazon) made with avocado oil.

4. Would you like a drink?

Photo by Kelsey Chance on Unsplash

Most social events I attend involve the choice of various alcoholic and non-alcoholic beverages. For now, let's talk about the drinks with alcohol.

I was under the impression for a long time that to cut carbs you had to cut alcohol, but that isn't necessarily true. You can imbibe in moderation and not raise your daily total carb intake sky high.

Now, you might find it weird that a nutritionist is saying that is ok to drink alcohol?!? Let's get one thing straight, alcohol in excess is not healthy. Full stop. However, I'm all about being realistic, and for most of us who are "carb-aware", we would welcome the knowledge on how to enjoy a few adult bevies here and there while being smart about our total carb intake.

When trying to restrict carbs, your best bet at the next dinner party is to avoid the high carb drinks like beer, wine, frozen drinks, and some mixed drinks. For those only moderately restricting carbs, a glass of wine here or there probably won't ruin your low carb goals. Most dry reds have about 4g or less of carbs per glass. You can get all the info in this Carb Charts for 10 Types of Wines.

To be uber low-carb, opt instead for the spirits that contain zero (or close to zero) carbs like vodka, whiskey, gin, and even rum. Choose your mixers wisely to avoid adding unsuspected carbs. While popular choice for many people may be diet sodas, I like to dabble with the more natural zero calorie mixers like Zevia Zero Calorie Soda Cola - buy on Amazon (sweetened with stevia), Be Mixed Zero Calorie, Gluten Free, Low Carb, Sugar-Free Cocktail Mixer-buy on Amazon (sweetened with erythritol, monk fruit, and stevia), or Spindrift Sparkling Water -buy on Amazon (sweetened with very small amounts of real fruit puree).

5. Appetizers: start your meal off right

Appetizers make me laugh out loud. Really. Read the definition...

appetizer: a food or drink that stimulates the appetite and is usually served before a meal 

(from Merriam-Webster dictionary)

Okay, now how many times have you enjoyed appetizers and then thought, 'wow, I'm really feeling full now. I'm not sure I even need dinner...' (Raising my hand right there with you.) So much for "stimulating the appetite".

Furthermore, most of us choose the typical carb-heavy appetizers like french fries, bread, or corn chips. Not only are these commonly served apps high in carbs, they also kill your appetite for the (hopefully) healthier options at dinner.

Instead, try these low-carb or no-carb options next time you go out to eat (and indulge with moderation 😉):

• olives/pickles

• charcuterie platter (plate of smoked, dry-cured, or cooked meats)

• cheeses

• nuts

• deviled eggs

• raw veggies with dips like hummus, Greek yogurt, guacamole, or spinach dip (check out my Homemade Healthy Ranch Dip for a great choice at home)

• Caprese salad

• Kale chips (I also have a great recipe for Kale Chips to make at home)

• Skewers with roasted veggies or meat

• shrimp, mussels, or clams

• ceviche

• miso soup

• guacamole dipped with raw veggies (like jicama)

6. Dessert: How to end your meal carb-light

Photo by Dennis Klein on Unsplash

Everyone at the table is ordering dessert, what do you do? You feel awkward ordering nothing, or maybe you are wrestling your inner demons in order to not indulge in that delicious looking three layer cake you saw at the table next to you.

Don't fret, you have options at the end of the meal too. In order to maintain your low carb goals, try some of these options at your next social event, dinner with friends or (gasp) date night!

• order coffee or tea instead of dessert (and now you know what to add for creamer!)

• order a cheese plate as your dessert

• whipped cream with low sugar fruit like raspberries or strawberries

• dark chocolate is naturally lower carb

• steal ask for a few bites of someone else's dessert to satisfy your sweet tooth

7. Leave your house packed and loaded

One of the surest ways to break your diligent carb-cutting habits is to leave the house on an empty stomach and empty handed. Are you wondering what I mean? Let me paint a picture...

You've been running around all morning dropping off kids, picking up kids, running errands and plan to be done soon but first...coffee. Once in the coffee shop, you realize you are famished. Now, all you have eyes for are the delicious baked goods staring you down at eye level. You quickly buy a muffin (because supposedly that sounds healthier?), scarf it down and proceed to wonder how that happened?!?

Yup, that's happened to me countless times. UNTIL I started packing healthy snacks loaded with protein and fat. If you have a mom-bag, why not use it for the "mom" too? It doesn't have to only contain snacks for kids (although my kids and I eat the same snacks), diapers, toys or emergency band-aids (yes I carry those at all times - I have two boys). Pack some stuff for YOU!

When you leave the house prepared, you will be far less likely to grab the first (usually carb-heavy) snack you see. It's also smart to fill your tummy with some healthy food if you know you will be gone for a while. Although there are great options available for buying food out and about it can be difficult to find if you don't know where to look or are in a hurry with kids in tow. (Sounds like a post I need to write...)

Do you have additional easy ways to cut carbs while eating out or spending time out of the home? Please share your ideas in the comment section below!

Have a great low-carb day!

Leah

P.S. If you are eating low carb, check out my post on Bulletproof, Keto, Butter Coffee - it's one of the most popular posts yet!