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The Traffic Light Food System |
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Carbohydrates are divided into red, yellow and green light lists based on their glycemic response (the speed the body digests them) along with other important nutritional components such as fibre and fat content, glycemic load, preservatives and processing.
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Red Light carbs are often light in color. Tough to eliminate because they’re often our comfort foods, but remember although eating them is occasionally necessary for our soul too many will be stored as fat and that is not comforting at all!
Foods to avoid: white bread, white sugar, white rice, white potatoes, sour cream, fava beans, box cereal, regular pop, canned fruits, potato chips, pizza.
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Yellow Light carbs you will want to avoid, but have small amounts once in a while. Foods such as raisins and avocados while filled with nutrients are quite high in calories.
Foods to eat in moderation: quick oatmeal, diet pop,
cantaloupe, pineapple, dried figs, canned baked beans,
basmati rice, peanut butter, almonds, cashews, water crackers, honey, white and brown sugar, beets, boiled new potatoes.
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Green Light carbs are unrefined and unprocessed, usually dark in color. They enter your system at a slow, gentle rate and sustain your appetite longer. They are Go, Go, Go Foods!
Foods we want to eat: pumpernickel or seeded rye bread, old-fashioned oatmeal with water, skim milk, 1% and fat-free cottage and ricotta cheeses, water, low fat soy milk, apple, grapefruit, berries, pearled barley, buckwheat, brown rice, strawberries, blueberries, leafy green veggies, tomatoes, broccoli, raw carrots, sweet potatoes, stevia. |
| Proteins are also divided according to nutrient factors, primarily the amount of saturated fat. |
Red Light proteins are often dark in colour. High in saturated fat they slow your metabolism.
Foods to avoid: red meat, dairy products such as: brie, cheddar, cream cheese, sour cream, homogenized milk, egg yolk, red meats, dark poultry, bologna, hot dogs, sausages, fish sticks, ham, fast food burgers. |
Yellow Light proteins – proceed with caution. Often lower in fat such as 2% milk and most luncheon meat however, they still possess too many preservatives or are high in calories.
Foods to eat in moderation: light cream cheese, 2% and 1% milk, luncheon meats such as: roast beef, chicken, ham, turkey; beef liver, rabbit, shrimp, tuna in oil, dark turkey meat (no skin), regular tofu. |
Green Light proteins is the perfect food and a palm-size portion should be eaten with each meal. Usually light in colour green light proteins build and repair close to 300 billion cells daily, including muscles, ligaments, and tendons. Eating them makes us lean and trim!
Foods we want to eat: broiled 4 oz. lean, fat trimmed off eye of round beef, or top round beef, goat, chick peas, pinto beans, chicken breast, egg-whites, 1% cottage cheese, pink salmon, halibut, haddock, cod, low-fat tofu, turkey breast |
Fats are a different story! Even the healthy fats such as olive or flax oil are very calorie dense so beware! One tablespoon of olive oil has 15 grams of fat and 100 calories. However, a necessary fat we must consume each day is Omega-3 Essential Fatty Acids (EFAs). EFAs are responsible for our brain function, central nervous system, cardiovascular health, as well as relieving depression and arthritis. We’ve found that consuming the perfect amount of EFAs may help burn stored body fat.
The best sources of Omega-3 EFAs are cold water fish such as anchovies, sardines and mackerel. Secondary choices are soy products, hemp and flax (seeds and oil), and green leafy vegetables. | |
Where to start?
Even if we believe we can succeed, sometimes we’re overwhelmed by all the choices and not sure where to start. Should we run, do kickboxing, practice yoga, do weight training, or take step aerobics classes? Is a low-carbohydrate diet better than a no-fat diet? When should we eat?
An amazing revelation I made is that there is no “one” perfect diet. Not for me or for you! The truth is our body already knows the answers, we just have to get quiet and listen. Weight gain, indigestion, gas, heartburn, bloating, bad breath, acne, irritable bowels, allergies, and headaches are signs that we’re eating the wrong foods.
Everything we eat either heals us or hurts us. If we misinterpret these warning signs and bandage them with antacids, acetaminophens and antihistamines we won’t experience the incredible changes we can make to our health; our bodies; even our lives when we nurture ourselves with the foods we thrive on.
I call these healing foods “Green Light” foods! They energize us; help us stay lean and healthy by nourishing all of the 100 trillion cells in our body! Green Light foods are full of antioxidants, vitamins, fibre, phytochemicals, the essential amino and fatty acids. In my 12 Week BODY/MIND/SOUL Total Transformation Program, “Simply …Woman” I’ve created an extensive list of Red Light, Yellow Light, and Green Light foods called the “Traffic Light Food System.”
Divided into carbohydrates, protein, and fats, the “Traffic Light Food System” is a simple plan. Eating well doesn’t have to be difficult and losing weight doesn’t have to be hard! The first place to start is the perimeter of your grocery store in the fresh produce, meat, and dairy cases.
Making it all work
As tough as it is to overcome our habits; whether it’s eating fast food, cooking with oil, or munching while watching TV, I challenge you to uncover your beliefs and erase the negative messages you play in your mind every day. Change your belief, change your
outcome. You are destined to be a healthy, fit, successful person! Exercise and eating well is enjoyable, and living with passion and purpose is the only way to live! Believe it. Make choices each day to support these beliefs! H&L
Crystal Andrus is one of Canada’s most dynamic health experts and motivational speakers. Her fifteen year track-record as fitness model, health-club owner, personal trainer-to-the-stars and mother-of-two attest to her strength, spirit, and success. Certified in Sports Medicine, Natural Nutrition and as a Fitness Professional, Crystal is changing thousands of women’s lives. A greens+ Health Expert, Crystal speaks around the country and can be seen regularly on CanadaAM. Simply…Woman will be available in bookstores nationally September 2004. Visit www.simplywoman.com (Excerpts taken from “Simply …Woman!”)@healthandlifestyle.caThe Traffic Light Food System |
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