Traffic Light Eating: To Eat or Not To Eat

One easy way to jump start your healthy eating habits whether pregnant or not is to practice “Traffic Light Eating”  Traffic Light Eating focuses on the QUALITY of food and NOT the quantity of food. You practice Traffic Light Eating by grouping your foods as “Green Light Foods”, “Yellow Light Foods”, and “Red Light Foods”

It’s just light a Traffic Light:

Green =  GO

Yellow = SLOW

Red = STOP

Green Light Foods are “GO” foods. You can eat as many of them as you want everyday.

• Grown and not manufactured
• Very colorful
• High in nutrients
• Low in calories

Example: Apple

Yellow Light Foods are “Slow Down” foods. You can eat them everyday, but only in small portions. 

• More Calories than Green Light Foods
• Usually more fat and/or sugar than Green Light Foods

Example: Nuts and seeds

Red Light Foods are “Stop & Think” foods. You want to stop and think about a better choice or choose a smaller portion.

• May contain hydrogenated oils/trans fats
• High in fat
• Lower in nutrients
• More calories

Example: Chips/Tortilla (if not whole grain)

Here’s a true grocery store example of a Red Light Food:

Organic Tortilla Chips

Ingredients: Organic Whole Ground Corn, Organic Sunflower and/or Safflower Oils, Sea Salt

You always want to go for the whole grain tortilla chips. If you just see Sunflower and/or Safflower oil it may contribute to a small amount of unhealthy trans fats unless it states “high-oleic”. 

Just because it is organic doesn’t mean it’s always healthy! Read the ingredient labels. 

So the next time you go grocery shopping or reach for something in your fridge or pantry remember to use your Traffic Light Eating Guide to keep you on a healthy track.

Check out EWG.org website or download the app to help you determine if the ingredients in your food are the best for you.