how to eat a traffic light everyday

Blog How To Eat A Traffic Light Everyday
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It’s all too common to hear from people that life is busy, they hardly have a spare moment and cooking healthy food is just too hard. They might be confused about foods and ingredients or just don’t have the confidence to get in the kitchen. But when did food become so complicated?

Let’s bring it back to basics by following this one simple step.

That’s right. Simple! I know we all hate red lights but we’re all about inclusion here which means you don’t forget about any of the colours. Include colours in either snacks or meals.

Eating lots of colourful fruits and veggies is one of the biggest impact you can make on your diet and your health- Filling you with vital nutrients, energy (to do the things you love), improving your mental health and reducing your risk of disease.

Looking for suggestions to help you to eat a traffic light every day? Here’s a few:


Fruits: Apples, strawberries, raspberries.
Veggies: Capsicum, cabbage, beetroot, tomatoes


BREAKFAST: Why not add some strawberries on your porridge? Or some frozen raspberries in a smoothie?
LUNCH: How about some grated raw beetroot in your sandwich or wrap?
SNACK: An apple, some strawberries or how about some capsicum sticks and dip or a handful of cherry tomatoes?
DINNER: Capsicum and tomatoes in a salad are great! Or anyone for some coleslaw? Cabbage is a wonderful addition to a stir-fry!

Amber – Yellow/Orange

Fruits: orange, mango, apricots, pineapple, banana
Veggies: pumpkin, sweet potato, carrot, corn


BREAKFAST: Don’t laugh, but I love grated carrot on my muesli! Or natural peanut butter with grainy toast and banana is delish!
LUNCH: Leftovers from dinner! Carrot sticks (we love munching on whole carrots).
SNACK: An orange or a banana anyone? How about some carrot sticks and hummus?
DINNER: Roasted sweet potato and pumpkin…mmmmm. We love grated carrot in most things from stir-fry to pasta sauce and salads.


Fruits: apple, kiwi fruit, pears, grapes.
Veggies: asparagus, spinach, broccoli, zucchini, peas, snow peas, celery, capsicum
BREAKFAST: Grated apple and a pinch of cinnamon on oats…yum!
LUNCH: How about some grated raw beetroot in your sandwich or wrap?
SNACK: We love crunchy green grapes and snow peas.
DINNER: Steamed green veg, with a squeeze of lemon juice. Spinach is great in salads base or added to curries, pasta sauces and stews. Slight correction to previous comment of loving to grate carrot into everything, I grate carrot and zucchini into everything! Or try our amazing pear salad as a side to dinner.

Foost’s TOP TIPS:

  • Look down at your shopping trolley, do you see lots of Traffic light colours?
  • Frozen fruit and veg are great (spinach, peas and blueberries are my personal favourites)
  • Canned is a good back up (pick salt-reduced and drain the juice).
  • Throw a piece of fruit in your bag, so you always have a colourful snack when hunger strikes.
  • Instead of making veggies a side, make them the hero of your dinner plate (at least half)! So simply just add more veg (be it to your steak and salad or stir-fry).
  • Veggies make great snacks too. When you get home from work, starving- grab a carrot and cucumber, get some dip (like hummus or cottage cheese) and there you have it!
  • Keep some pre-cut veggies in the fridge! You can grab a pre-cut packet from the supermarket or make your own (cheaper).

Have you eaten a traffic light today?

Do you want to know more about the power of each colour? Read more here.


Eat Colourful Sm

Eat Mindful Sm

Positive Beliefs Sm

Positive Environment Sm