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
  • 100% juice
  • Reduced-sugar soda

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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.