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Food and beverages will be marked green, yellow or red. The descriptions below indicate the criteria items must meet to fall within each category.
Green Foods and Beverages - Choose Frequently
Green items are low in saturated fats and contain no trans fats. These unhealthy fats raise LDL,“the bad” cholesterol, which can increase the risk for heart disease. Green foods and beverages are also low in added sugars. Added sugars are often found in sugar-sweetened beverages including sodas, some fruit juices and sports drinks. Sugar is also added to many foods such as cereals, desserts, some yogurts and other snacks. While fruit contains sugar, it is naturally occurring. Whole fruit also has vitamins and minerals and fiber, which is why it is a green food. Many of the green foods contain good sources of fiber. Green foods are also low to moderate in sodium. This is important because studies have shown that too much sodium can increase your risk for high blood pressure, which is a major risk factor in heart disease. Finally, green foods are generally lower in calories to help you achieve a healthy body weight.
Yellow Foods and Beverages – Choose Occasionally
Yellow items are low to moderate in saturated fat and contain no trans fats. Yellow beverages contain a moderate amount of sugar and may contain artificial sweeteners. Yellow beverage examples are diet soda, flavored 1 percent milk, and small portions of 100 percent fruit juice. Yellow foods have a moderate amount of added sugars and may not contain as much fiber as green foods. Yellow foods and beverages can contain a moderate amount of sodium and therefore should not be consumed as regularly as green foods. Yellow items contain a moderate amount of calories.
Red Foods and Beverages – Choose Rarely
Red items contain more saturated fat than yellow or green items and may contain trans fats. Trans fats are particularly unhealthy fats for your heart as they not only increase LDL (the bad) cholesterol, but they also may lower HDL, known as “the good” cholesterol. Red beverages contain higher amounts of added sugars as found in regular soda, energy drinks and presweetened coffee and tea drinks. Most red drinks contain “empty” calories with little or no nutrients and can contribute to weight gain and diabetes. Red food items may contain larger amounts of added sugars and less fiber. They can also contain higher amounts of sodium and calories.
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