TRAFFIC LIGHT NUTRITION

DISCLAIMER
This document is intended for personal use only. If you are suffering from any
specific medical condition and/or undergoing any medical treatment, you shall
consult a trained medical professional prior to adapting to any recommendations
herein. We reiterate that this document is not intended for any clinical use or
alike purposes. Recommendations provided herein are not intended to replace
the advice of a trained medical professional.

For any specific queries, you may reach us at hello@curefit.com

©2021 cult.fit. All rights reserved.

 CARBOHYDRATES/STARCH
EAT PLENTY EAT MODERATELY EAT SPARINGLY
RICE RICE RICE

Black Rice Unpolished Brown Rice White/Basmati Polished Red Rice Flakes Bakery & Confectionery White Sugar
Red Rice Rice Rice

MILLETS MILLETS MILLETS

Jowar Bajra Foxtail Millet Ragi Vermicilli Millet Instant Millet Powders & Mixes
Powders Porridge

Buckwheat Amaranth Little Millet Mixed Millet Atta

(Processed)

Banyard Millet Broomcorn Kodo Millet

WHEAT WHEAT WHEAT

Rawa Vermicilli Multigrain/Whole Maida Deep Fried

Whole Wheat Multigrain
Wheat Atta Poori
Atta Atta
(Proccesed)
PSEUDO CEREALS PSEUDO CEREALS PSEUDO CEREALS

Buckwheat Amaranth Quinoa Refined Pasta/Fried Noodles

Semolina/Durum Wheat

100% Whole Wheat Pasta

OTHERS OTHERS OTHERS

L

100% Whole Muesli Whole Wheat/ Corn Starch Processed Cornflakes

Wheat Bread (unsweetened) Brown Bread Oatmeal Cereals

VEGETABLES VEGETABLES VEGETABLES

Potato Yam Sweet Potato Vegetable Juices Fried Processed Vegetable

Potatoes Juices Chips

Pumpkin Beets Parsnips

FRUITS FRUITS

Raddish Plantain Carrots

Fresh Fruit Juices(Hom-made) Banana Jackfruit Chips Carbonated
FRUITS Chips Drinks

Banana Jackfruit Mango Readymade Packed Fruit Juices

Proccessed Juices

Chikoo Custurd Apple

(*Refer Fruit guide for more details)

©2021 cult.fit. All rights reserved.

 PROTEINS
EAT PLENTY EAT MODERATELY EAT SPARINGLY
PULSES & LENTILS(DAL) PULSES & LENTILS(DAL) PULSES & LENTILS(DAL)

Gram Flour Roasted Chana Soya Milk Deep Fried Food Soya Milk Fried Lentils
Toor Yellow Moong Urad (Unsweetened) (Sweetened)

Green Moong Masoor White Urad Soya Chunks Tofu

Black Eyed-Pea Chana Dal Moth Beans

Black Chana White Chana Rajma

Soya Horsegram Sprouts

NUTS & SEEDS* NUTS & SEEDS

Walnut Almond Pistachio Almond Milk

*These only count as your protein source if a more

protein-rich option (such as above) is not in the meal.
Otherwise, they count as a fat source (as they contain more
fats than protein).
Peanuts Pumpkin Flax

Chia Hemp Sesame

Sunflower

*These only count as your protein source if a more

protein-rich option (such as above) is not in the meal.
Otherwise, they count as a fat source (as they contain more
fats than protein).

MILK & DAIRY PRODUCTS MILK & DAIRY PRODUCTS MILK & DAIRY PRODUCTS

Curd Plain Greek Yogurt Paneer Yoghurt Fresh Milk Processed Cheese Butter Flavored Milk

POULTRY & EGGS POULTRY & EGGS POULTRY & EGGS

Whole Eggs Chicken Breast Chicken Chicken Chicken Egg based Confectionnery Fried
Thigh Wings Drumstick Pastries Chicken

Organ Meats Fried Chicken Chicken Skin

of Chicken Wings

FISH FISH FISH

Pink Perch Rohu Surmai Anchovies Deep Fried Canned Fish High Mercury
Fish Fish

Rawa Katla Pomfret

Hilsa Indian Mackerel Singra

Indian Oil Sardine

MEAT MEAT

Lean Beef Lean Pork Organ Meat Red Cuts of Sausages

Meat

Deep Fried High Fat Processed

Meat Meat Meat

©2021 cult.fit. All rights reserved.

 FATS
EAT PLENTY EAT MODERATELY EAT SPARINGLY
NUTS, SEEDS & OILS NUTS, SEEDS & OILS NUTS & SEEDS

Refined Oil Palm Oil Cotton Seed

Almond Walnut Cashews Cold Pressed Rice Bran Oil Wood Pressed Soil
Oil Oil

Pistachios Flax Seeds Pumpkin Seeds Oil Dressings

Nut & Seed Oil Nut Butters

MILK & DAIRY PRODUCTS MILK & DAIRY PRODUCTS

Chia Seeds Hemp Seeds Sesame Seeds

Home-Made Ghee Butter Hydrogenated Processed

Oils Cheese
Sunflower Seeds Peanuts

Shortenings Trans Fat Margarine

Refined Ghee

FRUITS

Avocado

OTHERS

Fresh Tender
Coconut Coconut

ANIMAL FOODS

Bacon Sausages Processed

Meat

Lard

©2021 cult.fit. All rights reserved.