The Traffic Light (or Stop Light) diet handout

Transcripción

1 The Traffic (or Stop ) diet handout The attached handouts (in Spanish also) are simple version of a diet plan developed by Leonard Epstein the 70s. The diet relies on what may probably be the best known color code around to teach the user which foods should be consumed less often and which should be consumes more often. This information focuses on cutting down the amount of calories contained in the daily foods under breakfast, lunch/dinner and snacks. There aren t any portions used in the handouts so keep that in mind when using this resource. Green foods (Go!) contain protein, fiber and other nutrients. They are lower in fat and calories and higher in nutrients than other foods. Yellow foods (Slow!) can be included in a child s daily diet if eaten in the right amounts. They are foods that are generally higher in nutrients and calories then some other foods. Red foods (Uh-Oh!) are treats that aren't banned outright, but accepted in small amounts once in a while. They are usually lower in nutrients and higher in calories than foods in the other categories. This resource can be given to parents when they have questions or want more information around healthy food choices for their family.

2 The Foods of the Traffic - Breakfast / Snack Foods Red STOP (eat once in a while) Donuts, PopTarts, sugar-coated cereals Whole milk, whole chocolate milk Syrups, jams/jellies Bacon, sausage Fruit punch, Sunny Delight, Tang Fast foods Potato/snack chips, cake, pies, cookies Yellow SLOW (eat sometimes) Peanut butter, cheese/sticks, bagels French toast, pancakes, muffins Granola, low sugar cereals Presweetened yogurts Lean ham, nuts/seeds Raisins, 100% juices, flavored oatmeal 2% milk Avocados, cottage cheese Whole wheat/graham crackers Green GO (eat most often) Fresh fruits - bananas, oranges, melons, berries Fresh vegetables Plain oatmeal, other hot cereals No-added sugar cereals Eggs, skim or 1% milk Plain, low fat or fat free yogurt with added fresh fruit English muffins, whole wheat bread Tortillas, brown rice, salsa Low fat/fat free cheeses & salad dressings Tuna in water, rice cakes

3 The Foods of the Traffic - Lunch & Dinner Red STOP (eat once in a while) Canned fruits in syrup (added sugar) Whole milk/chocolate milk, sodas, koolaid, fruit punch French fries, fried foods, fast food Mayonnaise, sour cream, cream cheese, gravy, salad dressings Bacon, sausage, hot dogs, corn dogs Ice cream, cakes, cookies, pies, candy Potato/snack chips Yellow SLOW (eat sometimes) Canned fruit - no sugar added, raisins 2% low fat milk, Gatorade/sports drinks Canned vegetables, soups Cheese, tuna in oil, low fat salad dressings White breads, crackers, noodles, pasta White potatoes, white rice Seeds/nuts, peanut butter, guacamole, margarine/butter Refried beans, cottage cheese, avocados Lean red meats, low fat deli meats Green GO (eat most often) Lettuce/salad vegetables, all fresh fruits/vegetables Frozen vegetables/fruits (no sauce or added sugar) Skim, 1% milk Corn, peas, beans, sweet potatoes Whole grain/wheat breads: Tortillas, pita bread, brown rice, pasta Low fat/fat free cottage cheese, cheese, tuna in water Plain, low fat or fat free yogurt with added fresh fruits Fish, skinless poultry, eggs Fat free salad dressings, ketchup, mustard, salsa

4 Los Alimentos del Semáforo Desayuno/ Bocadillos Luz Roja DETÉNGASE (coma de vez en cuando) Donas, PopTarts, cereales azucarados Leche entera, leche chocolatada entera Siropes, jaleas/mermeladas Tocino, salchichas Ponche de frutas, Sunny Delight, Tang Comidas Rápidas Papitas/ chips de bocadillo, pastel, pies de fruta, galletas Luz Amarilla CAUTELA (coma algunas veces) Mantequilla de cacahuate, queso/palitos de queso Tostada a la francesa, pancakes, pan tipo muffins Granola, cereales bajos en azúcar Yogurt azucarados Jamón bajo en grasa, nueces/semillas Pasas, jugos 100% naturales, avena con sabor Leche 2% Aguacates, requesón Galletas de trigo entero/tipo graham Luz Verde PROSIGA (coma a menudo) Frutas frescas plátanos, naranja, melones, fresas, frambuesas, etc. Vegetales frescos Avena natural, otros cereales calientes Cereales sin azúcar Huevos, leche sin grasa ó 1% Yogurt natural, bajo en grasa o sin grasa con fruta fresca Pan tipo English muffins, pan integral Tortillas, arroz moreno, salsa Quesos bajos/ sin grasa & aderezos para ensaladas Atún en agua, galletas de arroz

5 Los Alimentos del Semáforo Almuerzo & Cena Luz Roja DETÉNGASE (coma de vez en cuando) Luz Amarilla CAUTELA (coma algunas veces) Frutas enlatadas en sirope (endulzadas con azúcar) Leche entera/leche chocolatada, sodas, koolaid, ponche de frutas Papas fritas, alimentos fritos, comida rápida Mayonesa, crema agria, queso crema, salsas (gravy), aderezos para ensalada Tocino, salchicha, perros calientes, perros calientes empanizados Helados, pasteles, galletas, pies de fruta, caramelos Chips para bocadillos/papitas Frutas enlatadas sin azúcar, pasas Leche 2%, Gatorade/bebidas deportivas Vegetales enlatados, sopas Queso, atún en aceite, aderezos para ensalada bajos en grasa Panes blancos, galletas saladas, fideos, pasta Papa blanca, arroz blanco Semillas/ nueces, mantequilla de cacahuate, mantequilla/ margarina Frijoles refritos, requesón, aguacate Carne roja magra, carnes para sándwich bajas en grasa Luz Verde PROSIGA (coma a menudo) Lechuga/ verduras para ensalada, todas las frutas/ vegetales frescos Frutas/ vegetales congelados (sin salsas ni azúcar) Leche sin grasa, 1% Maíz, alverjas, frijoles, camote Panes integrales/ de grano entero Tortillas, pan pita, arroz moreno, pasta Requesón bajo/sin grasa, queso, atún en agua Yogurt natural, bajo en grasa o sin grasa con fruta fresca Pescado, aves sin piel, huevos Aderezos para ensalada sin grasa, Ketchup, mostaza, salsa