The traffic light eating method can help you create your own personal power-food list, one that — just like a good playlist — gives you energy and makes you want to get out there and dance with life.
You know what it's like to create a pump-up playlist, right?
You compile a list of songs that—when they come on—make you go:
"OMG! This is my sooonnngg!"
And then you bust out your favourite moves.
Feels good, right?
Well, what if we told you you could do this with food, too?
The "traffic light" eating method is a simple and effective way to identify which foods work best for you. It involves categorising foods into three colour-coded groups: green, yellow, and red.
🟢 Green foods
Green foods are the ones that are generally good for you and can be consumed in larger quantities. These include fruits, vegetables, whole grains, lean proteins, and healthy fats. They provide essential nutrients and support overall well-being.
🟡 Yellow foods
Yellow foods are moderate in their nutritional value and should be consumed in moderation. These may also include certain processed foods, sugary snacks, or foods with added fats. While they are not as beneficial as green foods, they can still be enjoyed occasionally.
🔴 Red foods
Red foods are the ones that should be limited or avoided altogether. These are typically high in unhealthy fats, added sugars, and artificial ingredients. Examples include fast food, sugary drinks, fried foods, and highly processed snacks. Consuming these foods regularly can have negative effects on your health.
By using the traffic light system, you can make informed choices about the foods you consume. Aim to include more green foods in your diet, moderate your intake of yellow foods, and minimise your consumption of red foods.
Experiment with variety
Try different types of foods and flavours to discover what you enjoy and what makes you feel good. Don't be afraid to step out of your comfort zone and explore new cuisines, fruits, vegetables, whole grains, and proteins.
Remember, it's all about balance and making choices that align with your high standards for a happy and healthy lifestyle.
Answer the questions below to create your own personal list of traffic light foods. Use the Red-Yellow-Green Foods worksheet to help you get started.
🟢 What foods make you feel awesome?
These are your green-light foods.
These foods make you feel good — physically and emotionally.
You digest them well, they provide you with energy, you like the taste, improve your mood, and you have a healthy relationship with them. (Read: You can count on them for regular nourishment; you're not just calling them up when you're drunk or sad.)
Your body often gives you clues about what it needs.
🟡 What foods work for you, but only sometimes?
These are your yellow light foods.
You might like these foods, but you just don't feel great when you eat them regularly or in larger portions. For example, a small portion of lentils feels good, but a big bowl takes you to Fart City.
Alcohol and certain "junk foods" might wind up in this category, but hey, so could kale.
🔴 What foods make you want to crawl into a hole after you eat them?
These are your red-light foods.
These foods aren't inherently "bad," but they sure make YOU feel bad. (Think: They may cause allergic reactions or indigestion or make you feel out of control.)
Ultra-processed foods often fall into this category since many people find that, once they start eating them, they can't stop.
At the same time, so-called "healthy" foods can be red-light-listed too. For example, if eggs give you hives, they're red.
Everyone's lists will be different.
While many nutrition programs use the traffic light method, they tend to resemble "eat this, not that" lists: Some foods are "allowed" and others are "forbidden."
And the list is the same for everyone.
With this approach, no foods are glorified or demonised.
And each person's list is unique.
Nutrient quality is just ONE consideration.
Consider how foods make you feel — holistically:
🤔 Does this food feel good in my body?
🤔 Does this food align with my culture and values, if that's important to me?
🤔 Do I like how I behave when I'm around these foods?
When you make choices considering the questions above, you'll probably tend to eat healthier. But more importantly, you'll likely feel a greater sense of autonomy, flexibility, and enjoyment when you eat.
Remember, finding the right foods for you is a journey, and it's okay to make adjustments along the way. Embrace the process with a positive mindset, and enjoy the benefits of nourishing your body with foods that make you feel your best.
For more information, click this article from Precision Nutrition - Traffic light eating method: The best foods for YOU
References:
Precision Nutrition