Real Food Traffic Light System



  • Vegetables – ALL vegetables including root vegetables but go really easy on potatoes and sweet potatoes if you have high blood sugars.
  • Fruit – Berry fruit.
  • Meat, fish and eggs
  • Dairy – Cheese, plain yogurt, full-fat milk
  • Fats – Olive oil, Coconut oil, Lard, Ghee and Butter
  • Nuts and seeds – All nuts except peanuts, cashew nuts and pistachios.
  • Cupboard staples – Herbs and spices, tinned fish, coconut milk/cream, tinned tomatoes, bouillon powder
  • Drinks – Water (still and sparkling), tea, herbal teas, coffee
  • Dessert – Berries with cream, dark chocolate 85%


• Vegetables – Go easy with potatoes and sweet potatoes
• Fruit – Go easy with all fruit except berry fruit
• Processed meat – ham, bacon, sausages, cured meat (like salami)
• Nuts – Caution with cashew nuts, pistachios and peanuts.
• Cupboard staples – whole nut butters, tomato puree, tinned beans and pulses, dried beans and pulses, quinoa, whole porridge oats Avoid instant oats.
• Drinks – dry spirits, red wine, dry white wine, extra dry prosecco.
• Desserts – occasional low carb desserts. For low carb puddings, you can use natural sweeteners like Erythritol, Xylitol and Stevia.


Red means best avoided.

  • Dairy – low fat cheese, low fat yogurt
  • Fruit – bananas, grapes, mangoes, dried fruit
  • Fats – all vegetable/seed oils
  • Starchy processed foods – rice (including brown rice), pasta (including wholemeal pasta), bread (including wholemeal and granary bread), ALL cereals including Weetabix, noodles, pancakes, breadcrumbs, rice cakes, croutons, crisp breads (like Ryvita).
  • Really bad food – biscuits, breakfast/snack bars, crisps, cake, milk chocolate, sweets, ice-cream, pizza, breaded meat and fish, fast food (burgers and fries, fried chicken, frozen chips).
  • Sauces and condiments – all ready-made sauces and condiments
  • Drinks – Beer, cider, squash (including diet or sugar-free squash), soda (including diet soda), flavoured water, energy drinks, cocktails, smoothies.
  • Artificial sweeteners (chemicals)– Aspartame, Acesulfame, Sucralose, Neotame, Saccharin.