This article was medically reviewed by Kailey Proctor , MPH, RDN, CSO, a board-certified oncology dietitian at the Leonard Clinical Cancer Institute with Mission Hospital.
本文由Kailey Proctor , MPH, RDN, CSO进行医学审查，她是Mission医院Leonard临床癌症研究所的委员会认证的肿瘤学营养师。
Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board.
我们的故事由医学专家审查，以确保你得到关于你的健康和保健的最准确和有用的信息。欲了解更多信息，请访问我们的医疗审查委员会。
For a healthy, high-protein, low-carb snack, nibble on some cheese and nuts.
对于健康、高蛋白、低碳水化合物的零食，可以吃一些奶酪和坚果。
Consuming complex carbohydrates , like fiber , is an important part of a healthy diet. However, eating high amounts of processed, simple carbs — like baked goods, sweet drinks, and refined grains — can increase a person's risk of type 2 diabetes and heart disease .
摄取复杂的碳水化合物，如纤维，是健康饮食的一个重要组成部分。然而，吃大量的加工过的简单碳水化合物--如烘焙食品、甜饮料和精制谷物--会增加一个人患2型糖尿病和心脏病的风险。
Therefore, some opt for a low-carb, high-protein diet, which may help with maintaining a healthy weight or controlling blood sugar levels .
因此，一些人选择了低碳水化合物、高蛋白的饮食，这可能有助于保持健康的体重或控制血糖水平。
Typically low-carb foods are anything you can consume in moderation that won't tip you over 135 grams for the day. Meanwhile, a high-protein food is one that contains about 10 grams per serving, says Angie Asche , RDN, founder of Eleat Sports Nutrition .
通常情况下，低碳水化合物的食物是任何你可以适量食用的，不会使你一天的体重超过135克。同时，高蛋白食物是指每份含有约10克的食物，Eleat Sports Nutrition的创始人Angie Asche , RDN说。
Important: Children and teens should not follow a low-carb diet , says Dayle Hayes , RDN, co-author of the American Dietetic Association's Nutrition Guidance for Healthy Children Ages 2 to 11 Years . Carbohydrates in the form of fruits, vegetables, and whole or refined grains are vital for normal growth and development.
重要的是：儿童和青少年不应该遵循低碳水化合物饮食，Dayle Hayes , RDN，美国饮食协会《2-11岁健康儿童营养指南》的合著者。水果、蔬菜和全谷物或精制谷物形式的碳水化合物对正常的生长和发展至关重要。
Here are eight low-carb, high-protein foods to try incorporating into your diet:
这里有八种低碳水化合物、高蛋白的食物，可以尝试纳入你的饮食中。
1. Low-fat plain Greek yogurt
1 .低脂纯希腊酸奶
Top your Greek yogurt with some nuts for an added boost of protein.
在你的希腊酸奶上放一些坚果，以增加蛋白质的含量。
Plain Greek yogurt is creamy and has a slightly tangy or sour taste. You can enjoy it on its own with fruit and nuts or use it as a substitute for sour cream on tacos. Greek yogurt also makes a good base for dressings, smoothies, and other recipes requiring milk or cream, says Cesar Sauza , a registered dietitian with AltaMed Health Services .
普通希腊酸奶是奶油状的，有轻微的膻味或酸味。你可以将它与水果和坚果一起单独享用，或者用它来替代玉米饼上的酸奶油。AltaMed Health Services的注册营养师Cesar Sauza说，希腊酸奶也是调味品、冰沙和其他需要牛奶或奶油的食谱的良好基础。
One cup of plain, nonfat Greek yogurt contains :
一杯纯正的脱脂希腊酸奶含有：
95 calories
95卡路里
9.7 g of carbohydrates ( 3.5% DV)
9.7克碳水化合物(3.5% DV)
16 g of protein ( 32 % DV)
16克蛋白质(32% DV)
2. Almonds
2 .杏仁
Almonds are a quick and easy snack.
杏仁是一种快速而简单的小吃。
Almonds may be high in calories, but they are also a great source of unsaturated fat, which can help lower cholesterol . Sprinkle them on top of oatmeal or pair them with cheese and raw vegetables for a snack.
杏仁的卡路里可能很高，但它们也是不饱和脂肪的一个很好的来源，可以帮助降低胆固醇。把它们撒在燕麦片上，或与奶酪和生蔬菜搭配作为零食。
One ounce of almonds contains :
一盎司杏仁含有：
164 calories
164卡路里
6 g of carbohydrates ( 2% DV)
6克碳水化合物(2%(德伏特)
6 g of protein (12% DV)
6克蛋白质(12%千伏)
3. Sunflower seeds
3 .向日葵籽
Make a healthy trail mix with nuts and seeds.
把坚果和种子混合在一起，做一条健康的小路。
Like almonds, sunflower seeds are high in calories and rich in healthy fats, which makes them filling, Sauza says. They also add a crunchy texture to salads, yogurt, or sprinkled on top of fruit as a snack.
Sauza说，葵花籽和杏仁一样，热量很高，富含健康的脂肪，这使它们充满营养。它们还为沙拉、酸奶或洒在水果上作为零食添加了脆脆的质感。
One-fourth cup of sunflower seeds contains :
四分之一杯葵花籽含有：
208 calories
208卡路里
5 g of carbohydrates (1.8% DV)
5克碳水化合物(1.8%德伏特)
6 g of protein (12% DV)
6克蛋白质(12%千伏)
4. Canned tuna
4 .金枪鱼罐头
Use Greek yogurt instead of mayonnaise in your tuna salad for added protein.
在金枪鱼沙拉中使用希腊酸奶代替蛋黄酱添加蛋白质。
Tuna is a good source of heart-healthy omega-3 fatty acids , Sauza says. Eat it with chopped vegetables, like tomato, onion, cilantro, and peppers, or by itself with a little bit of lime and salt.
金枪鱼是心脏健康的欧米茄-3脂肪酸的良好来源，Sauza说。与切碎的蔬菜一起吃，如西红柿、洋葱、香菜和辣椒，或者本身加一点酸橙和盐。
One can of tuna contains :
一罐金枪鱼含有：
121 calories
121卡路里
0.1 g of carbohydrates (0% DV)
0.1克碳水化合物（0 ％德伏特）
27 g of protein (54% DV)
27克蛋白质(54% DV)
5. Salmon
5 .鲑鱼
Salmon is a delicious dinner high in protein.
鲑鱼是一顿蛋白质含量很高的美味晚餐。
Salmon has essentially no carbohydrates and is also a good source of vitamin B12 . Grill or oven-bake salmon and serve with roasted veggies for a hearty meal. Alternatively, you can buy smoked salmon at the store to eat plain or add to salads.
鲑鱼基本上没有碳水化合物，也是维生素B12的良好来源。烤鲑鱼或烤箱烤鲑鱼，与烤蔬菜一起吃一顿丰盛的食物。或者，你可以在商店买熏鲑鱼，吃平底锅或加入沙拉。
Three ounces of salmon contains :
三盎司鲑鱼含有：
108 calories
108卡路里
0 grams of carbohydrates (0% DV)
0克碳水化合物（0 ％德伏特）
17 g of protein (34% DV)
17克蛋白质(34%千伏)
6. Eggs
6 .蛋
Make an omelette for a high-protein, low-carb breakfast.
做一个煎蛋卷作为高蛋白，低碳水化合物的早餐。
Yes, eggs can help you lose weight — here's how to eat them as part of a healthy diet
是的，鸡蛋可以帮助你减肥-下面是如何吃鸡蛋作为健康饮食的一部分
Eggs are packed with nutrients and they're incredibly versatile. Scramble them with veggies for breakfast or hard boil them to keep in the fridge for snacks.
鸡蛋富含营养，用途广泛。早餐用蔬菜炒鸡蛋，或硬煮鸡蛋，放在冰箱里做零食。
One egg contains :
一个鸡蛋含有：
78 calories
78卡路里
0.5 g of carbohydrates (0% DV)
0.5克碳水化合物（0 ％德伏特）
6 g of protein, which is about (12% DV)
6克蛋白质，大约(12% dV)
7. Cheese
7 .奶酪
String cheese is an easy way to boost your protein intake while out and about.
串奶酪是一个简单的方法，以提高你的蛋白质摄入量时，外出和周围。
String cheese is a great low-carb option to eat on the go. You can also pair cheese with meat or veggies for lunch or dinner.
串联奶酪是一个很好的低碳水化合物选择，可以在路上吃。你也可以在午餐或晚餐时将奶酪与肉类或蔬菜搭配。
One stick of mozzarella string cheese contains :
一根马苏里拉弦状奶酪含有:
79 calories
79卡路里
0.9 g of carbohydrates (0% DV)
0.9克碳水化合物（0 ％德伏特）
8 g of protein (16% DV)
8克蛋白质(16%千伏)
8. Tofu
8 .豆腐
Tofu is made of soybeans which are high in protein.
豆腐是由蛋白质含量高的大豆制成的。
8 of the best plant-based sources of protein, according to dietitians
营养师说，最好的植物性蛋白质来源有8种
Soy foods, like tofu and tempeh, are good sources of protein — especially for vegetarians. Stir-fry tofu with vegetables for a yummy lunch or dinner.
豆制品，如豆腐和豆豉，是蛋白质的良好来源-特别是对素食者来说。用蔬菜炒豆腐作为美味的午餐或晚餐。
Three ounces of tofu contains :
三盎司豆腐含有：
71 calories
71卡路里
0.8 g of carbohydrates (0% DV)
0.8克碳水化合物（0 ％德伏特）
9 g of protein (18% DV)
9克蛋白质(18%千伏)
Insider's takeaway
业内人士的启示
Eating a high protein, low-carb diet can help you maintain a healthy weight and manage blood sugar levels, but it isn't for everyone, Sauza says. Excessive protein in the diet could damage your liver or kidneys if done long-term , and extreme low-carb diets like the keto diet should not be done without the supervision of a dietitian or medical professional.
绍萨说，吃高蛋白、低碳水化合物的饮食可以帮助你保持健康的体重和管理血糖水平，但它并不适合所有人。如果长期这样做，饮食中过多的蛋白质可能会损害你的肝脏或肾脏，而且极端的低碳水化合物饮食如酮类饮食不应该在没有营养师或医疗专家的监督下进行。
While increasing your protein intake and limiting carbohydrates can be part of a healthy diet, eating nutrient-rich foods from all food groups is more likely to ensure you're getting the vitamins and minerals you need.
虽然增加你的蛋白质摄入量和限制碳水化合物可以是健康饮食的一部分，但从所有食物类别中吃营养丰富的食物更有可能确保你获得你需要的维生素和矿物质。
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