Traffic Light Eating
- Lisa Wright Burbach
- Sep 7
- 3 min read
Traffic light Eating
Have you ever heard of Traffic Light Eating? It's one of my favorite tools. It's simple, flexible, and easy to follow.
Honesty time!, I gained some weight over the last couple of years, but I have decided to do something about it!! By focusing on Traffic Light eating, I can do a better job of choosing nutritionally dense foods and minimizing less healthy choices, helping me to reach my goals and stay on track. By using this alongside mindfulness and exercise, I'm already reaching my goals!
What is Traffic Light Eating?
It is a way of looking at food choices using the colors of a stoplight. Green means "go", yellow means "slow down and be mindful", and red means "stop and think". The idea isn't about labeling food as good or bad, but about creating awareness and balance.
Green Light Foods
These are the foods we can enjoy freely and abundantly. Think fruits, vegetables, beans, whole grains, and other plant-based choices—yes, even potatoes, avocados, and corn. Sometimes these get unfairly labeled, but they’re nourishing and full of the vitamins, minerals, and fiber our bodies thrive on. I’ve been prioritizing these foods every day, and they’ve become the foundation of my meals.
Green Light foods are foods that come from the earth and tend to be high in nutritional content and lower in calories. They are generally not processed or are minimally processed, such as roasting or boiling.
Yellow Light Foods
These are foods that are part of a healthy, balanced diet, but work best when chosen mindfully and in moderation. Foods like whole-grain breads and pastas, lean meats and fish, healthy fats like olive oil, cheese, yogurt, and eggs.
Yellow Light Foods tend to be higher in calories and at least minimally processed before eating. They may also contain more fat, sugar, and sodium. Remember that the word "processed" can mean cooking and preparing, and doesn't necessarily mean artificial ingredients and additives.
Red Light Foods
Red Light foods are things we would consider to be "Treats" or foods that we only eat occasionally. They are higher in fat, sugar, and sodium and often include artificial ingredients and additives, as well as being low in nutrients. We would call many of these foods highly processed.
While they are less valuable nutritionally, we should not feel shame for having the occasional treat! BUT, it is a good time to stop and ask ourselves if there is a better choice that will satisfy us.
Red Light foods include foods like deep-fat fried foods, cakes, ice cream, chips, and other foods that are high in fat and sugar and include foods with artificial ingredients and additives.
The goal of Traffic Light Eating is to prioritize foods that are higher in nutrients and lower in fat, sugar, and additives. By prioritizing Green Light foods and treating Red Light foods as treats, we set ourselves up to feel better and be healthier.
The most important rule is that Shame is never invited to our tables! Even if you go overboard in the Red Light category, don't let yourself wallow in shame, but remember that tomorrow is another day and another chance. It's OK to keep a space for some Red Light foods, especially for things like birthdays and other special occasions.
Let me know if you give Traffic Light Eating a Try and how it works for you.
If you’d like more tips like this, plus recipes and wellness ideas, I invite you to sign up for my monthly newsletter. Type "Newsetter" in the comments or email me at lisa@bringingbackdinner.com. It’s a simple way to stay inspired and supported on your own health journey.
Weekly Meal Ideas:
PLANT-BASED DINNERS
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