Guides to Healthy Eating and Drinking

These visuals explain healthy eating and drinking by classifying foods and drinks into 3 categories using a stoplight.

Guide to Healthy Eating

Green Light: Eat Everyday

• These foods have lots of vitamins and nutrients.
• Many are naturally gluten free.
• Examples: fruits, vegetables, grilled chicken, fish, whole grains

Yellow Light: Eat Sometimes

• These foods have more sugar, salt, and fat.
• They have fewer vitamins and nutrients.
• Decide with your family or caregiver how often is “sometimes.”
• Examples: crackers, pretzels, oatmeal cookies, buttered popcorn, baked chips.

Red Light: Eat on Special Occasions

• These foods have a lot of sugar, salt, and fat.
• They have very few vitamins and minerals.
• Decide with your family and caregiver how often is a “special occasion.”
• Examples: soda/pop, donuts, candy, fried foods, fried chips

Guide to Healthy Drinking

Green Light: Drink Everyday

• Water is the healthiest choice.
• It is OK to drink water any time.
• Examples: water, water with fruits, sparkling water

Yellow Light: Drink Sometimes

• These drinks have more sugar.
• Decide with your family or caregiver how often is “sometimes.”
• Examples: sports drinks, lemonade, chocolate milk

Red Light: Drink on Special Occasions

• These drinks have a lot of sugar.
• Decide with your family or caregiver how often is a “special occasion.”
• Examples: soda/pop, energy drinks, milkshakes