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Nutrition: Traffic Light System

September 24, 2019 By nextphaseinfitness 16 Comments

Traffic Lights For Nutrition

Remember the food pyramid? For years Nutrition Australia have promoted their  food pyramid as an easy guide to the types of foods, and the amounts of those foods, that we should include in our diets every day for good nutrition. Over the years the pyramid has changed to reflect the latest information.

The food pyramid has always been in the fore front of my mind when planning and thinking about nutrition. A quick glance tells you all you need to know. But recently, I came across The Traffic Light System as a new way to consider nutrition.  I hadn’t heard of it previously, and it really appealed to me.

The Victorian Healthy Eating Advisory Service have classified foods according to traffic light colours.

Green – Best Choices

The foods in this category are the healthiest choices that we can make. To have a healthy diet, we should ensure that foods in the green category make up the most of our diet as they contain the following:

  •  nutrients important to good health
  •  lower in saturated fat, sugars, and less salt
  •  less calorie dense
  •  higher in fibre

The types of food included in the green category are:

  •  grains and cereals,
  •  vegetables
  •  fruit
  • legumes and beans
  • milk, yoghurt cheese or their alternatives,
  • lean meat and poultry
  • fish
  • eggs
  • tofu
  • nuts and seeds
  • water
GREEN foods and drinks

Image: Healthy Eating Advisory Service

 Amber – Choose Carefully

Foods in the amber category are what I refer to as occasional foods. There can be good nutrients in these foods but should be eaten in moderation.  Amber foods should not be the main foods  in a nutrition plan due to the following:

  •  moderate amounts of saturated fat, sugars and salt
  •  calorie dense

The types of food included in the amber category are:

  •  grains – could include breads such as scrolls, twists etc. Also included are cereals that don’t fit into the green category
  • fruit and vegetables,  including canned fruits, dried fruits, fruit juices with no added sugar, ice blocks, crushes, gelatos etc that contain no added sugar, vegetables roasted in oil, pickled vegetables and olives
  • regular fat milks, yoghurts, cheeses, flavoured milks, custards
  • meat and poultry with fat or with skin on, fish canned in brine or oil, processed meat products such as burgers and patties
  • nuts and seeds, salted, and nut and seed pastes with salt and sugar or oil
  • mono or polyunsaturated margarines and oils
  • takeaway foods such as dims sims and pizza with reduced fat cheese
  • ready to eat meals
  • savoury snack foods such as biscuits and crispbreads
  • muffins and scones with added fruits
  • plain sweet biscuits
  • icecreams and dairy desserts with reduced fat milk
AMBER foods and drinks

Image: Healthy Eating Advisory Service

Red – Limit These Foods

These foods are not essential to a healthy diet and should be consumed only rarely due to the following:

  •  Very calorie dense
  •  Very high in saturated fats, sugars and salt
  •  Very little nutritional value

The types of foods included in the red category are:

  •  confectionary of all kinds
  •  saturated, trans fats and oils
  •  fried foods
  •  frozen icecreams
  •  soft drinks, milk shakes, sweetened juices, alcoholic drinks
  •  take away and snack foods such as pastries, sausages, processed meats, sweet biscuits, cakes and slices,
  •  icecreams and dairy snacks high in sugar
RED foods and drinks

Image: Healthy Eating Advisory Service

I’m sure you will agree that the above information is common sense and most of us understand it already. However, to me, this traffic system shows very clearly how to make choices best for our health. Children would find it a fun way to understand food choices.

Do you agree? I’d love you to join in the conversation and promise to reply to all comments. I love it when we interact.

sources: Healthy Eating Advisory Service and Nutrition Australia

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Filed Under: Food Tagged With: healthy eating, nutrition, Traffic Lights for Nutrition

Comments

  1. Donna Connolly says

    September 25, 2019 at 8:07 am

    Hi, Jennifer – I haven’t seen this Traffic Light System before. It makes great sense and serves as a quick and easy reminder for us. It’s a great tool for me to print out and keep on my fridge! 🙂

    Reply
    • nextphaseinfitness says

      September 25, 2019 at 6:10 pm

      Pleased the post was useful for you Donna. Thanks for dropping by once again

      Reply
  2. Michele says

    September 25, 2019 at 9:32 am

    I have been using the Noom app, and it uses the traffic light system. it is very easy to follow!

    Reply
    • nextphaseinfitness says

      September 25, 2019 at 6:10 pm

      I must check Noom out. It pops up in my feed quite often. Thanks for the tip

      Reply
  3. Bree says

    September 25, 2019 at 12:29 pm

    The traffic light aspect is so easy. Thank you. Until you had put this up I had never looked at it like this. Thank you. # #MLSTL

    Reply
    • nextphaseinfitness says

      September 25, 2019 at 6:09 pm

      My pleasure Bree. Thanks for dropping by

      Reply
  4. Jo says

    September 25, 2019 at 1:55 pm

    Hi Jennifer, thanks for a timely post as my good intentions lately have been slipping. But yes, I so agree with this type of eating and think that the more intentionally we eat, the better off we are. Feeding our bodies because they are amazing, and thinking about what we are putting into them is much better than any diet. Thanks for the simple to think about and put in place reminders today #MLSTL and Shared on SM

    Reply
    • nextphaseinfitness says

      September 25, 2019 at 6:08 pm

      We’re on the same wave length Jo. Thanks for dropping by

      Reply
  5. Leanne | www.crestingthehill.com.au says

    September 25, 2019 at 9:14 pm

    I find it really interesting that people have to be taught basic stuff like this – it seems so logical to me, but obviously there’s a need for it to be put out into the community in an understandable way.
    Thanks for linking up with us at MLSTL and I’ve shared on my SM 🙂

    Reply
    • nextphaseinfitness says

      September 30, 2019 at 3:30 pm

      Leanne it also amazes me that this isn’t common knowledge. Thanks for visiting

      Reply
  6. Joanne Tracey says

    September 26, 2019 at 10:43 am

    It absolutely is common sense & simple. The complexity begins when our heads become involved. Mindset. Sigh.

    Reply
    • nextphaseinfitness says

      September 30, 2019 at 3:29 pm

      Mindset Jo! That’s a whole other challenge

      Reply
  7. Christie Hawkes says

    September 26, 2019 at 11:11 am

    I just transitioned to intuitive eating, and in the early stages the focus is not on nutrition as much as shaking the diet mentality and learning to listen to your body. However, I always make sure that I have plenty of healthy foods on hand, so that I have that option when I am hungry. As often as not, fresh produce, lean meat, and whole grains are what my body craves, but when a donut or a bagel is what I want, I have it guilt-free. #MLSTL

    Reply
    • nextphaseinfitness says

      September 30, 2019 at 3:29 pm

      I agree Christie. Keeping healthy foods on hand is key. But we also need our ocassional treats

      Reply
  8. Debbie Harris says

    September 26, 2019 at 9:27 pm

    I have seen something similar Jennifer and try to follow these guidelines. Thanks for the reminder . I have shared for #mlstl

    Reply
    • nextphaseinfitness says

      September 30, 2019 at 3:27 pm

      Thanks for popping in Deb. And welcome home

      Reply

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