Stop—think before you eat! These foods should be limited, Red Light Foods portioned, and swapped for a green or yellow food item if possible. Protein Carbohydrates Fats • Bacon Refined Grains • Pretzels • Cheese Spread • Beef Jerky • Bagel • Waffles • Commercial Peanut Butter • Cold Cuts: Bologna, Sliced • Cream Cheese • Breadcrumbs Pre-Packaged Foods Ham, Salami • • Creamy Salad Dressing Bread or Buns (White) • Candy/Gummies • Flavored Yogurt • Flavored/Salted Nuts or Seeds • Corn Bread • • Canned Fruit in Syrup Fish Sticks • • Fries Corn Chips • Commercial Granola or (Breaded/Deep Fried) • • Couscous Cereal Bar Lard • Fried Chicken • • • Margarine • Croutons Commercial Chips or Popcorn Fried Fish • • English Muffin • Crackers Mayonnaise • Grain Fed Meats • • • Oil: Canola, Vegetable, Palm • Flavored Oatmeal Dried Fruit Hot Dog • • Mac and Cheese • Flavored Frozen Yogurt Shortening • Pepperoni • • • Table Cream • Pasta (White) High Sugar Cereals Processed Cheese • • Pizza • Hot Chocolate Mix Whipped Cream • Sausage • Quick/Instant Oats • Ice Cream/Gelato • Spam • Rice (White) • Marshmallows • Tortilla/Wrap • Milk/White Chocolate Bars

• Baked Goods Popsicle • • Biscuits Pudding • Sherbet • Brownies • Cake Sweeteners/Additives • Cookies • Artificial • Croissants • Brown Sugar • Doughnuts • Corn Syrup • French Toast • Frosting • Muffins • Jam (including Low-Sugar) • Pancakes • Pasteurized Honey • Pie • Powdered Sugar Go slow and proceed with caution! Yellow Light Foods These foods are OK to eat in moderation. Protein Carbohydrates Fats • Cottage Cheese Whole Grains Starchy Vegetables • Butter • Deli Turkey or Chicken • Amaranth • Beets • Cheese: Cheddar, Havarti, Goat, (Nitrate-Free or Low-Sodium) Feta, Swiss • Barley • Corn • Grass Fed Beef • Coconut • Bread (Whole Grain) • Green Peas • Grass Fed Lamb • Sour Cream • Brown Rice • Parsnip • Grass Fed Pork • Buckwheat • Plantain • Ricotta Cheese • Pasta (Whole Grain) • Potato • Turkey Bacon • Quinoa • Pumpkin • Veal • Rolled Oats • Sweet Potato • Teff • Winter Squash • Wild Rice

High-Sugar Fruit • Banana • Grapes • Mango • Melon • Papaya • Pineapple Green Light Foods Go ahead! And remember: the more vegetables, the better. Protein Carbohydrates Fats • Chicken Beans and Lentils • Lettuce: Romaine, Boston, • Avocado Arugula, Spinach, Kale • Edamame Tip: dry is healthier than canned • Hummus • Egg • Mushrooms • Olives • Fish Non-Starchy Vegetables • Okra • Oil: Avocado, Coconut, • Plain Greek Yogurt • Artichoke • Onion Olive, Sesame • Plain Kefir • Asparagus • Radish • Natural Nut Butter: Almond, Cashew, Peanut • Seafood • Beet Greens • Sweet Pepper • Tahini • Spirulina • Bok Choy • Swiss Chard

• Tofu • Broccoli • Tomato Raw, Unsalted Nuts and Seeds • Turkey • Brussel Sprouts • Turnips • Almonds • Whey Isolate or Vegan Cold- • Cabbage • Watercress • Pressed Protein Powder • Cauliflower • Zucchini Cashews • • Celery Chia Seeds Fruit • • Chicory Flax Seeds Whole Fruit (all—with the • • Collard Greens Hemp Hearts exception of High-Sugar Fruit; see • • Peanuts Cucumber Yellow Light list) • • Eggplant Pecans • • Fennel Pistachios • • Garlic Pumpkin Seeds • • Green Beans Sesame Seeds • Sunflower Seeds • Walnuts Green/Yellow/Red: Condiments and Drinks Green Light Yellow Light

Condiments/SaucesCondiments/Sauces • Worcestershire Sauce Condiments/SaucesCondiments/Sauces Drinks • Homemade Pesto • Low-Sodium Soy Sauce/Tamari • Coconut Milk • Homemade Vinaigrette Drinks • Oyster Sauce • Coconut Water Salad Dressing • Coffee • Sriracha • Horseradish • Cow’s Milk • Store-Bought Vinaigrette • Hot Sauce • Hot or Iced Tea (No Sugar) Salad Dressing • Low-Sodium Salsa • Low-Sodium Sparkling Water • Sweeteners: Pure Maple • Low-Sodium Tomato Sauce • Infused Water Syrup, Unpasteurized Honey, Stevia • Miso • Unsweetened Nut Milk:

• Mustard Almond, Soy • Vinegar: Apple Cider, Rice, • Water Balsamic, Red/White Wine

Red Light

Condiments/SaucesCondiments/Sauces • Relish • Sports Drinks • Aioli • Rose Sauce • Store-Bought Iced Tea Watch out! • Alfredo Sauce • Tartar Sauce • Sweetened Nut Milk, Be on the lookout Chocolate Milk for these artificial/ • Artificial/Processed Sweeteners processed sweeteners: • Bottled Sauces: Teriyaki, Drinks sucralose, aspartame, Barbeque, etc. • Alcohol: Beer, Wine, Cider, saccharin, agave, high- • Creamy Salad Dressing: Ranch, Champagne, Vodka, Tequila, Did you know? fructose corn syrup, Caesar, Blue Cheese, etc. Rum, Gin, Whiskey, Liquor Diet soda is not healthier than Sorbitol, Xylitol • Hoisin Sauce • Energy Drinks regular soda. Diet sodas cause the same health problems regular • Jam/Jelly • Fruit Juice: Orange, Cranberry, sodas do. They increase the risk of • Ketchup Apple, Lemonade, Pineapple, obesity, METs, and type 2 diabetes. Grape • Mayonnaise Don’t be fooled! • Soda/Diet Soda • Plum Sauce