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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. 

Check food labels and the above label for this info:

  • 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.

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

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

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

  • The food on the label above: 2 servings RED

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.


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

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

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

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.

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.

Don't See Your Favorite Food in Any List?

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