The right low carb foods can make it easier to meet your nutritional goals. But what are the best options to choose? Both dietitians agree that high-quality meat, fish and poultry are ideal low carb foods. They’re generally low in carbohydrates and rich in protein, vitamin B12, iron and zinc, which are important for maintaining healthy muscles and bones.

Leafy greens are another must-have on any low carb diet, both dietitians say. Spinach, kale, arugula, Swiss chard and collard greens are not only low in carbs but also packed with nutrients. They are high in fiber (which supports the gut and heart), antioxidants, calcium and magnesium. Plus, they help lower inflammation and can even boost your immune system.

London and Cassetty also recommend low-carb veggies like cauliflower, which are often used as a substitute for higher-carb foods such as rice and potatoes. Cauliflower is a good source of fiber, vitamins and minerals. Try roasted cauliflower or add it to your favorite pasta dish.

Fruits are another staple in a low-carb diet, both dietitians say. But be mindful of sugar content and opt for whole fruits versus juice or dried fruit. Whole fruit has more fiber and contains fewer calories and carbs than juice or dried fruit, which can contain up to four times as many calories and carbs.

Both dietitians also agree that nut butters are ideal low carb foods for snacking. Nuts such as almonds, cashews, peanuts and walnuts are high in protein and provide a variety of essential fatty acids, including monounsaturated and polyunsaturated fats, as well as phytosterols, vitamins and minerals. Choose natural nut butters without added sugars for a more nutritious option.

Milk and dairy products are other great low-carb foods, both dietitians agree. However, you want to stick with non-fat Greek yogurt and avoid the fruit blend varieties that contain extra sugar and three times as many carbs as plain yogurt.

In addition to being a good source of protein, Greek yogurt has also been linked to improved gut health. In a study, people who consumed high-protein yogurt had more diverse gut microbiota than those who didn’t.

Both dietitians also mention that coconut aminos are an excellent way to add flavor to dishes without upping the carb count. They can be added to stir fry, steamed vegetables and salads. They are also a good alternative to soy sauce for those who need to watch sodium intake.