Green-Yellow-Red Food System for Optimal Health

I talk to 30-40 patients a day and I wanted to create a simple way to discuss diet and weight loss.

I came up with this scheme of Green- Yellow - Red food system

(Disclaimer. I am a medical doctor and surgeon, but everything you read hear is not medical advise, rather should be used for educational purposes)

What is it - system to help conceptualize foods , less than 10 min read

What Makes Food Truly Healthy? Healthy foods are not defined by a single label like "low calorie" or "low fat" — instead, they are part of a bigger picture. Whole foods — minimally processed and close to their natural state — tend to be the most nutrient-dense.

Look for:

• Fiber-rich foods (vegetables, legumes, whole fruits) for gut health, blood sugar stability, and fullness

• Good quality protein (lean meats, legumes, eggs, Greek yogurt) for muscle repair and satiety

• Healthy fats (olive oil, avocados, nuts) for brain, hormone, and anti-inflammatory support

• Anti-inflammatory & antioxidant-rich foods (berries, leafy greens, turmeric) to fight disease and aging

• Superfoods like berries, fermented foods, fatty fish, and seeds that provide powerful health benefits per calorie

• Whole foods that are rich in fiber, antioxidants, anti-inflammatory compounds, high-quality protein, and good fats — without excess calories. The goal is sustainable energy, healthy weight, reduced inflammation, and long-term well-being.

Here is a simple way to categorize foods into Green, Yellow and Red Zone.

Maximize Green zone, include Yellow zone and occasionally eat from Red zone

GREEN ZONE (Go For It – These should be Most of Your Diet) High in nutrients, low glycemic load, unprocessed, fiber-packed, anti-inflammatory

• Non-starchy vegetables: spinach, kale, arugula, zucchini, broccoli, cauliflower, cabbage, bell peppers, mushrooms, onions, tomatoes

• Super berries: blueberries, raspberries, blackberries (low sugar + high antioxidant)

• Lean proteins: skinless chicken, turkey, lean beef, tofu, white fish, eggs

• Whole legumes: lentils, black beans, chickpeas, edamame (watch portions for carbs)

• Whole fruits (moderate portions): apples, oranges, pears —eat the peel when possible

• Natural drinks: water, sparkling water, herbal teas, black coffee

• Spices/herbs: turmeric, garlic, cinnamon, parsley, rosemary, ginger – anti-inflammatory & flavor boosting

• Fermented foods: sauerkraut, kimchi, plain kefir, miso — gut microbiome boosters

• Dairy (plain, high-protein): Greek yogurt (unsweetened), cottage cheese — great protein sources with probiotics and satiety benefits

Tip: Build meals with 2/3 of your plate from the Green Zone. Almost impossible to eat too much. (No one has ever gained weight by eating to many apples)

YELLOW ZONE (Use Mindfully – Moderate Portions) Nutrient-dense but higher in carbs or fats — portion size and frequency matter

• Whole grains (limit to ~1/2 cup cooked): quinoa, steel-cut oats, bulgur, brown rice, whole wheat pasta

• Root veggies: sweet potatoes, carrots, beets — rich in nutrients but carb-dense

• Healthy fats: avocado, olives, almonds, walnuts, chia seeds, flaxseeds, nut butters

• Whole eggs: high-quality protein and fats — ~3 per day is fine

• Olive oil & avocado oil: anti-inflammatory oils — drizzle lightly, don’t POUR

• Dark chocolate (70%+): antioxidants — a square or two is enough

Tip: Yellow Zone = balance. Focus on portions and pairing with green zone foods.

RED ZONE (Limit or Avoid – Minimal Intake) Highly processed, low-nutrient, pro-inflammatory, high in added sugars/refined fats - there are usually better foods than these, but part of life is balance and balance includes eating things that taste amazing

• Refined grains: white bread, white rice, crackers, pastries

• Sugar bombs: candy, sodas, sweetened teas, juice, flavored coffee drinks

• Limit any drink that has significant added sugar

• Limited Coffee drinks with added sugar, lattes,

• Processed meats: sausage, bacon, hot dogs, deli meats — inflammatory & high in sodium- often can cause cancer

• Fried foods & fast food: French fries, chips, fried chicken

• High-fat dairy: ice cream, flavored yogurts, heavy cream sauces

• “Fake health” snacks: granola bars, sugary cereals, low-fat cookies

• Ultra-processed packaged foods: anything with long ingredient lists, additives, or trans fats

• Trans fats are particularly your enemy as they are thought to never leave the body and cause significant inflammation

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Tip: These foods hijack hunger signals. Save for rare occasions or eliminate where possible. We all love Ice Cream, key is balance and limiting these items but enjoying them occasionally.

Sample Day (Green/Yellow Balanced)

• Breakfast: steel-cut oats + blueberries + cinnamon + Greek yogurt 🟢🟡

• Lunch: spinach salad + grilled chicken + lentils + avocado + lemon vinaigrette 🟢🟡

• Dinner: roasted salmon + Brussels sprouts + 1/2 sweet potato + turmeric 🟢🟡

• Snack options: apple + almond butter, herbal tea, or plain kefir with cinnamon

• Occasional Ice Cream or candy

WHY calories matter.

Calories In, Calories Out – And Why Protein Matters Your body weight is largely regulated by the balance of calories in (what you eat) versus calories out (what you burn through daily activity and metabolism). While not all calories are equal in terms of how they affect hormones, hunger, or energy, total calorie balance still is the MOST important component for weight loss and weight gain. Consistently being in calorie deficit, you are guaranteed to lose weight.

To support a healthy metabolism and lean body mass, most people should aim for about 0.8 -1 gram of protein per pound of ideal body weight per day. For example, someone whose healthy weight is 150 lbs should target about 120-150 grams of protein per day, spaced throughout meals. Protein is not only key for muscle repair but also keeps you full longer and reduces overeating. (People with certain medical conditions, such as chronic kidney disease, may often need to limit their protein intake to a lower amount - however there is still debate that higher protein diets may help them)

Quick Tips:

• Prioritize protein-rich whole foods at each meal (eggs, chicken, fish, Greek yogurt, legumes)

• Use a food journal or app to track intake when starting out

• when starting, weigh individual portions to understand how many calories are in each food

• Combine protein with fiber and healthy fat for best appetite control

• An effective way to proceed is to eat ONE VERY LARGE SALAD per day (loaded with vegetables, protein, and healthy fat) and make sure to include a solid amount of protein with every meal

Look for hidden calories

We all have our guilty pleasures — for me, it’s peanut butter. I love mixing it into cottage cheese, yogurt, or oatmeal; it makes everything taste better. But here’s the catch: it’s easy to underestimate how calorie-dense these foods can be. One spoonful of peanut butter might be just 10 grams and 90 calories — or 30 grams and over 300 calories — yet both look like “a spoon.” The same goes for cooking oils: a quick drizzle of olive oil can be 20 calories or 300, depending on how generous you are.

That’s why it’s essential to identify these high-impact foods and measure them carefully. What you don’t measure, you can’t control.

Sustainability and Long-Term Thinking Life is about balance — not about following strict or unrealistic lifestyle rules. The key to success is making healthier choices most of the time and sustaining those choices over the long term. Most people do not gain 20 lbs in a month, so it is also unrealistic to expect to lose that much in a month. However, losing 1–2 lbs per week is a realistic and healthy goal for most people. That translates to 4–8 lbs in a month, and if sustained, 50–100 lbs in a year — which can be truly transformative and far more maintainable.

Consistency always beats intensity. It is not about perfection — it is about doing your best, most of the time, for a long time.

Tips:

• Eat rainbow colors daily for a diverse range of nutrients

• Shop the perimeter of the grocery store for whole foods

• Read labels: aim for 5 or fewer ingredients and no added sugar in daily foods

• Don’t aim for perfection — aim for progress and consistency