The Stoplight Approach to Healthy Eating

When I wrote PUSH, I didn’t even want to include a diet plan.  Diet books are so popular because everyone seems to want “the rules” or a convenient list of foods that are forbidden.  While I’ll give you some guidelines, share my opinion, and explain possible consequences, I don’t believe a list of forbidden foods or a super restrictive diet is going to help anyone.   When it comes down to it, you need to be able to make decisions yourself, take responsibility for your eating habits, and craft your own success. 

 

 
The Stop Light Approach to Healthy Eating

I suggest using a system of traffic light tiers to quickly categorize your foods: Green means go. Red means stop. Yellow means proceed with caution.

Avoid labeling food as “bad” or forbidden.  Instead, use the traffic light tiers.  Labeling food in this way makes smart food choices far less confusing and easier to make. 

Each tier contains a sampling of foods.  You can find a more exhaustive list in PUSH.  When in doubt, Google the food.  Feel free to decide for yourself where different food items belong – this is just my opinion and my own version of the traffic light tiers.  Remember, these are just a few guidelines and examples.

 

Green Zone

These are foods that provide you with optimal nutrition and give you the nutritional power to perform at your best, look your best, and feel your best emotionally.  Strive to eat from this list 80 percent of the time.

Fruits: dark red fruits, dark-colored berries, vibrantly colored thick-skinned fruits, citrus fruits, pineapple, mango
Vegetables: dark green and vibrantly colored vegetables, dark leafy greens, sweet potatoes, avocado, eggplant, corn, cauliflower
Grains: quinoa, flaxseed, couscous, carb-control instant oatmeal, brown rice, whole grains
Meat: meaty fish, fatty fish, scallops, shrimp

 

Yellow Zone

This zone contains foods that are moderately nutritious or “indifferent.”  For instance, these foods might be healthy, but they have a healthier alternative in the Green Zone.

Rice milk, almond milk, low-fat dairy products
Lean deli meat without preservatives, shellfish, sushi with rice (non-crunchy), lean bacon, turkey bacon, lean red meat
Sugar-free/fat-free processed foods, low-fat granola, low-fat baked chips, pretzels
Whole grain pasta, whole wheat tortillas

 

Red Zone

You should eat foods from this tier very rarely.  Don’t think of these foods as “never,” “don’t eat this,” or “bad.”  Just think of the red zone approach like a stoplight.  Just stop to take inventory of the consequences and decide when you can afford to indulge.

Alcohol, blended coffee drinks, soft drinks
Chips, salty processed crackers, nachos, taco shells, buttered popcorn
Ice cream, cakes, pies, candy, pastries, high-sugar cereal, donuts, toaster pastries, cinnamon buns, cookies
White bread, garlic toast, breaded food
Pizza, hot dogs, grilled cheese sandwiches, potato skins, frozen hash browns, fast-food burgers, onion rings, fried foods
Processed meats, sausage