lactose in dary on ketoFlavored Creamers & MilksAs a general rule of thumb, anything flavored should be avoided on a low-carbohydrate diet! To get rich chocolate, creamy caramel, or nutty hazelnut flavors added into creamers and milks, sugar is typically added. The exception to this would be if the packaging states it is sugar-free and then it’s important to read the ingredients to figure out whether keto-friendly sweeteners. Oat MilkSince oats are high in carbohydrates and aren’t keto-friendly, it might seem intuitive that oat milk isn’t keto and you’re right!1 cup of oat milk contains 120 calories, 5g of fat, 16g of total carbohydrates, 2g of fiber, and 3g of protein.  Rice MilkSimilar to oat milk, rice milk is also created from a product that is high in carbohydrates. 1 cup of rice milk has 113 calories, 2g of fat, 22g of carbohydrates, 1g of fiber, and 1g of protein.  Nutrition facts might vary slightly based on the brand.
 3. 5 ounces (100 grams) of oysters provides 435 mg of omega-3s! 4. ) SardinesYou either love sardines, or you don’t. These small, oily fish are usually eaten as a snack, delicacy, or appetizer. They’re a convenient, nutritious, fatty keto food for when you’re on the go. You might be surprised to hear sardines contain almost every nutrient your body needs. You can obtain 96% of the RDI for selenium, 24% for vitamin D, and over 200% for vitamin B12 if you eat just 3. 5 ounces (100 grams) of drained sardines! When it comes to omega-3s, you can find 1,480 mg in 3. 5 ounces (100 grams) of sardines.  5. ) Cod Liver OilThe livers of codfish are extracted to make cod liver oil.
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Caviar has a high content of choline and provides 1,086 mg of omega-3s per tablespoon (14. 3 grams).  9. ) Flax SeedsFor vegetarians and vegans seeking omega-3s, flax seeds are one of the top food
sources. These small yellow
or brown seeds are usually milled, ground, or used to make oil. Flax seeds are a rich plant-food source of the omega-3 fat alpha-linolenic acid (ALA). Flaxseed oil can be used as a plant-based omega-3 supplement. Remember, the body converts ALA into the other omega-3 fatty acids EPA and DHA, and this process is inefficient in humans. Flax seeds also provide magnesium and fiber. One tablespoon (10. 3 grams) of whole flax seeds has 2,350 mg of omega-3s.