Good nutrition is not about following rules. The healthiest people we know aren’t perfect cardboard cutouts. You might be surprised at how they eat. This is because instead of following other people’s dietary advice, they make a personal grocery list based on their own eating habits. They take into account not only nutrition but also individual taste preferences and perceptions of food. This approach leaves room for ice cream, tortilla chips, and jelly beans. And guess what? This method works very well. These people can eat nutritious meals, enjoy their meals, and feel in “control” of what they eat without feeling restricted or deprived. Best of all, anyone can do it.
TRAFFIC LIGHT EATING METHOD
We define our own ‘green light’ ,’yellow light’, and ‘red light’, based on how the food works. As you can see, nutritional quality is an important factor in food choices, but it’s not the only one. Likes and dislikes, habits, goals, and physiology also play a role.
Green Light Foods = Anytime, Anywhere Foods
These are foods that are easy to eat on a regular basis. You can eat normally, slowly, and in moderation. Whole foods typically make up the majority of this list, but you can also include foods that you enjoy for fun, in amounts that suit you. Nutrient density is not the only criterion here. Your “green light” is food that you enjoy, that fits your culture and lifestyle, and that makes you feel good. We encourage mindful eating, but green light foods are the ones you don’t have to think too much about.
Yellow Light Foods = “Sometimes”/”Maybe”/”Small can” Foods
“Yellow Light” foods are foods that you eat occasionally and that you can eat with some degree of caution or with caution. Eat mindfulness.
May cause little indigestion (not a full-blown toilet emergency). Enjoy in small, bite-sized portions. Note that yellow light foods do not have to be “problem” foods. Can be a nutritious food when incorporated into the diet. Certain “junk foods” can fall into this category, but so does kale.
Red Light Foods = Foods you would normally avoid, minimize, or eat less of.
Red light foods are not bad. They’re foods you don’t want to eat (at least most of the time).
Red light foods may be ineffective for the following reasons:
It isn’t contributing to your goals.
Always eats too much
Does not digest easily
Super-processed foods often fall into this category, and many people cannot stop eating them once they start eating them. Again, don’t avoid these foods all the time. It’s a red flag if you get hives from apples.
Again, putting something on the red light list doesn’t mean you can never eat it again. In fact, unless you have severe allergies, it might be worth a try from time to time. Or you’ll get better at eating in moderation.
Wait: Couldn’t the traffic light system encourage shame, guilt, or disorderly habits? Well, It depends. The idea behind the traffic light system is not to label your food or follow any particular system ‘exactly’. Rather, the aim is to make you aware of which foods are best for you and which are not. So you can make informed decisions for yourself. But not all traffic light systems are the same. Some programs also use the traffic light system, but in a different way.
Based on their interpretation of nutritional value, they indicated which foods should make up the majority of their diet (green), which foods should be eaten in moderation (yellow), and which foods should be eaten infrequently. It is only used to indicate what food to eat. And the list is not the same for everyone.
Furthermore, when used as an awareness tool, traffic light eating can actually help people break out of their chaotic habits and experience greater self-efficacy, flexibility, and enjoyment of food choices. People find it useful. You can feel your life changing. Plus, you can customize your traffic lights at any time. they evolve with you. Even better, you make decisions based on yourself. your body, your mind, your health. It’s not someone else’s meal, menu, points, or rules. Food selection becomes more flexible. Eating reduces stress, but not more.
Whole foods such as vegetables, fruits, and lean proteins are generally a good idea, but you may have a separate list for specific foods. increase. It’s mostly about keeping “environmentally friendly” foods on hand and available. Of course, you will eat more of it.
Also, people who want to reduce their consumption of foods on the ‘yellow’ or ‘red’ traffic light list can make life easier by simply not buying the food. (That way, you won’t have to use as much willpower when you get home). For making decisions, this system is not restrictive. it is liberating.