fbinaa_12-2019-Digital-final

STAYING ON THE YELLOW BRICK ROAD

John Van Vorst

The Traffic Light Method for Better Food Choices

I f you want to look, feel and perform at your best, you might need a system to increase nutritional awareness and help you make better food and drink choices. This article will outline the Traffic Light method to classify different types of food based on their nutrition content. It works like this: Red-light foods are “no go” either because they don’t align with your goals, you struggle with eating them in controlled amounts, or they flat out make you feel terrible. Ultra-processed foods like chips, candy, ice cream and pastries are pretty obvious red-light items, but you also need to consider any food allergies and intolerances as well. Red-light foods need to be limited or restricted all together. At the very least, eliminate some of the multitude of choices. Yellow-light foods mean “proceed with caution”. These are not the best choices, but they’re not the worst either and can still be part of a high-performance nutrition plan. Yellow-lights foods have some level of processing and usually have picked up some added sugar and/or fat while losing fiber or other nutrients. You can eat yellow-light foods without feeling ill and control the portions consumed better than red-light items. Green-lights

are a “go”. You like eating these foods because they are nutrient- dense and make you feel great, inside and out. You’re able to eat green-light foods slowly, mindfully and in the proper amounts. It’s harder to overeat cedar-plank salmon with Brussel sprouts. For most people, whole foods like vegetables, fruits, lean animal proteins, beans and legumes, whole grains and nuts and seeds will be your green-light cornerstones. Use the Traffic Light Guide in Table 1 to create your own list of green-light, yellow-light and red-light foods. Stock your pantry and fridge with better quality sources and use the Traffic Light method to help navigate when eating on the go. Surround yourself with the foods that make you feel good and support your goals, and take a little pressure off of your willpower reserves. References: Human Performance Resource Center Go for Green® https://www.hprc-online.org/nutrition/go-green Precision Nutrition What Should I Eat Infographic https://www.precisionnutrition.com/what-should-i-eat-infographic

Table 1

YELLOW LIGHT IS “PROCEED WITH CAUTION” EAT SOME

RED LIGHT IS “NO GO” EAT LESS

GREEN LIGHT IS “GO” EAT OFTEN

Fresh or frozen Grilled, steamed or raw (rainbow of colors) Plant protein sources: beans/lentils, tofu, tempeh, edamame

Vegetables in cream/cheese sauces Whipped potatoes with added fats and sugars. Salads or vegetables in Red light fats/oils. Deep fried vegetables, French fries

Vegetable juices Potatoes with bacon bits or added butter/sour cream

VEGETABLES

Canned fruit in syrup Sweetened applesauce Fruit juice/cocktail Dried fruit with coatings (chocolate, yogurt, etc.)

Fresh or frozen with added sugar/syrup Dried fruit with added sugar Fruit smoothie

Fresh or frozen Dried fruit (without added sugar, unsulfured)

FRUITS

Eggs Fish and shellfish Lean ground beef Chicken and turkey

Fried meats, chicken tenders/wings/nuggets High-fat ground beef Bacon, pork sausage

Milk, flavored yogurt and kefir Minimally-processed deli meats

ANIMAL PROTEIN

breast Pork tenderloin Lean beef Plain Greek yogurt Cultured cottage cheese

Meat jerky, Canadian bacon Poultry sausage (nitrate free) Protein powders String cheese

Processed deli meats Pepperoni sticks High-mercury fish (shark, swordfish, tilefish, King mackerel)

Extra virgin olive oil Walnut oil Avocado oil Seeds: chia, flax, pumpkin, sesame Nuts: almonds, walnuts, cashews, pistachios Avocados, olives, nut butters and unprocessed coconut Beans/lentils Oats, buckwheat, quinoa, whole-grain rice, millet, farro, barley Whole or sprouted grain breads, pastas and wraps

Expeller pressed canola oil, light olive oil, sesame oil, peanut oil Dark chocolate Regular peanut butter Flavored nuts and nut butters High-oleic safflower and sunflower oil

Butter, margarine, processed cheese Corn, cottonseed, sunflower, soybean and vegetable oils Shortening, lard and hydrogenated oils

FATS/OILS

Couscous, white rice, pasta, whole-grain granola and cereals, breads, bagels, English muffins, wraps/tortillas Whole grain crackers, pretzels, baked chips

Biscuits, croissants, muffins, cookies, cakes Doughnuts, Danishes, pastries Processed cereals Chips, snack crackers

GRAINS/STARCHES

22 F B I N A A . O R G | N O V / D E C 2 0 1 9