What should I eat occasionally on the Traffic Light eating style?

Intermountain Healthcare

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

Breads, Grains, and Cereals:

White bread
White rice
Pancakes
Waffles
Saltines
Graham crackers
Animal crackers
Muffins
Bagels
Instant oatmeal
Tortillas
Cold cereals like: Rice Chex, Rice Krispies, Corn Chex, Special K, Life, Honey-Nut Cheerios

Fruits and Vegetables:

Dried fruit (e.g., raisins)
Fruits in light syrup
Olives
Avocado
Mashed potatoes
Low-fat hash browns (frozen or homemade)

Milk and Dairy:

2% milk
Sherbet, sorbet
Low-fat ice cream
Non- or low-fat frozen yogurt
Pudding with nonfat milk
Light cream cheese
Regular cheeses like: American, Cheddar, Colby, Swiss, Monterey Jack, Feta

Meats, Eggs, Beans, Nuts:

Extra lean or lean hamburger
Beef or pork with minimal marbling
Ground chicken (thighs, legs)
Ground turkey (dark meat)
Lamb (leg or loin)
Turkey dogs
Regular peanut butter

Sweets, Fats:

Breakfast bars, sports bars
Popsicles, Creamsicles, Fudgesicles
Jam, jelly, honey
Nilla Wafers
Fig Newtons
Graham crackers
Granola bars, no candy/frosting
Cake without frosting
Brownies without frosting
Ginger snaps
Chocolate syrup
Vegetable oils: safflower oil, sunflower oil, sesame oil, cottonseed oil, soybean oil, corn oil

Beverages:

100% juice
Reduced-sugar soda

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What Percentage of Fat, Carbs, and Protein Make Up a Healthy Diet?

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.

Nutrition

Eating a variety of foods each day that are low in fat and calories ensures you get proper nutrition and nutrients like folate, magnesium and iron. Calcium, fiber, potassium and selenium are other nutrients essential for wellness, growth, development, cell repair and disease prevention. Colorful foods, such as fruits and vegetables, are often the richest sources of nutrients. Taking a multivitamin once daily is a good way to supplement your diet.

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