What should I eat often when following the Traffic Light eating style?

Here is a list of foods that you should eat daily or often when following the Traffic Light eating style:

Breads, Grains, and Cereals:
  • Whole-grain bread
  • Brown rice
  • Pasta with tomato sauce
  • Oatmeal (regular or quick)
  • Whole wheat bagels
  • Whole wheat tortillas
  • Corn tortillas
  • Whole wheat pancakes
  • Whole wheat couscous
  • Cold cereals like: Cheerios, Wheat Chex, Wheaties, Shredded Wheat, Crunchy Corn Bran, Raisin Bran
Fruits and Vegetables:
  • Fresh fruits and vegetables
  • Canned vegetables
  • Frozen vegetables
  • Frozen fruit without sugar
  • Canned fruit in light syrup
  • Baked potato in skin
Milk and Dairy:
  • Nonfat/skim milk
  • 1% milk
  • Low-fat cottage cheese
  • Low-fat (2% or less) yogurt
  • Nonfat or low-fat dry milk
  • Nonfat sour cream
  • Nonfat cream cheese
  • Nonfat or low-fat ricotta cheese
  • Nonfat or low-fat cottage cheese
  • Lower-fat cheeses: Mozzarella-part skim, String cheese low-fat, Cheese (less than 5 grams fat per ounce)
Meats, Eggs, Beans, Nuts:
  • Legumes (lentils, beans, peas)
  • Refried beans made without lard
  • Tofu
  • Tuna canned in water
  • Fish and shellfish (not fried)
  • Veggie burgers
  • Chicken and turkey without skin
  • Ground chicken/turkey breast
  • Lean meats
  • 97% fat-free lunch meats
  • Pork or beef loin, round, or flank cuts
  • Fat-free hot dogs
  • Fat-free turkey bacon
  • Natural or low-fat peanut butter, nut butters
  • Nuts and seeds
  • Eggs, up to four yolks per week
  • Egg substitutes
Sweets, Fats:
  • Nonfat cream cheese
  • Low-fat or fat-free dressings
  • Olive oil
  • Canola oil
  • Trans-fat-free margarine
  • Sugar-free Popsicles
  • Sugar-free gelatin
  • Cocoa powder
  • Water
  • Nonfat/skim or 1% milk
  • Vegetable juice
  • Sugar-free soda
  • Crystal Light
  • Sugar-free Kool-Aid
  • Gatorade Propel

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.