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With over 1000's of food products available these days it is impossible to list every food found in a category. 

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Check food labels and the above label for this info:

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• Portion Size (2/3 cup)

 

• Total Carbohydrate (37 g) - No need to look at total sugars or added sugars. Total carbohydrate already includes these.  15 g carb equals one RED serving.  37 g total carbs = RED food - 2 servings.

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• Dietary Fiber (4 g) - choose high fiber foods -- aim for at least 3 g fiber per serving.

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• Protein (3 g) - very low protein -- indicates the food above would be a RED food. 

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• Fat (8 g) - focus is carb serving when fat grams are less than carb grams.

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• The food on the label above: 2 servings RED

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Added Tips:

1. If protein content/serving is 10-30 g, food would be classified as a YELLOW food.

2. If food contains very little or zero carbs or protein, and just fats, classify as added fat (ex. butter or salad dressing).

3. 37 g carb AND ~20 g protein per serving --  2 RED and 1 YELLOW.  This is the case for a casserole or other mixed dish.

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BOTTOM LINE:

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Check labels and follow this to classify a food:

• RED - 15 or more g carb/serving

• YELLOW- 10 or more g protein/serving

• GREEN - very low carb, protein and fat/serving

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Ultimate Daily Goal for Total Carbohydrate - 100-150 g per day

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Spread carbs out throughout day with 30-45 g per meal and leftovers used for snacks.

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There are no nutrition facts labels on fresh produce and many other fresh foods, so RYGforHealth© classifies these foods as RED, YELLOW or GREEN for you.

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Note: In May 2016, the FDA announced the new Nutrition Facts label shown above on the right, along with the older label on the left.