Advertisement

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

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

Continue Learning about Nutrition

Is Junk Food Causing Food Allergies in Kids?
Is Junk Food Causing Food Allergies in Kids?
One of America’s first junk foods was a confection of popcorn and peanuts smothered in molasses called Cracker Jacks. The company marketed their produ...
Read More
Why do I smell like the food I eat?
Dr. Mehmet Oz, MDDr. Mehmet Oz, MD
Eating certain foods can make you smell like that food due to several factors. In this video, Dr...
More Answers
How to Spot 9 Hidden Sugar Bombs
How to Spot 9 Hidden Sugar BombsHow to Spot 9 Hidden Sugar BombsHow to Spot 9 Hidden Sugar BombsHow to Spot 9 Hidden Sugar Bombs
These sneaky sugar sources can sabotage your diet and send blood sugar levels soaring.
Start Slideshow
What Percentage of Fat, Carbs, and Protein Make Up a Healthy Diet?
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.