Becoming Carb Smart

Red light foods are treats you can enjoy every once in a while. Green light foods are healthy choices you can consider making more often.

Red light foods

Breakfast

• Egg sandwich
• Eggs with pancakes, home fries or toast
• Sugary cereals

Lunch and Dinner

• Sweet and sour chicken
• Teriyaki chicken
• Open hot turkey dinner
• Sandwich with white bread
• Egg sandwich
• Pasta with meat sauce

Sides

• Glazed carrots
• Sweet potato or sweet potato pie
• White rice
• Pasta with tomato or garlic sauce
• Potatoes
• Mashed potatoes with garlic and butter

Snacks

• Goldfish®
• Crackers
• Pretzels

Drinks

• Regular soda
• All fruit juice, especially juice with high fructose corn syrup
• Chocolate or strawberry milk
• Coffee or tea with sugar
• Sports or energy drinks
• Iced tea

Desserts and sweets

• Baked goods, such as cookies, muffins or donuts
• Candy and candy bars
• Marshmallows
• Cake with frosting
• Ice cream
• Pie
• Canned fruit in syrup

Green light foods

Breakfast

• Omelet with cheese, vegetables and/or lean meat
• Eggs with sides of bacon, sausage, tomato and/or fruit
• Nuts and raisins with skim milk

Lunch and Dinner

• Baked or grilled chicken glazed with preserves or fruit
• Baked or grilled chicken in low-fat marinade
• Sliced turkey with gravy
• Sandwiches with cheese in place of bread
• Omelet with cheese, vegetables and/or lean meat
• Cauliflower or vegetables with meat sauce
• Mozzarella and/or ricotta cheese with meat or tomato sauce

Sides

• Raw or steamed carrots
• Spaghetti squash
• Lentils, beans or vegetables
• Cauliflower or vegetables with tomato or garlic sauce
• Starchy vegetables, such as corn, peas or lima beans
• Mashed cauliflower with garlic and butter

  Snacks

• Nuts
• Fresh or dried fruit
• Yogurt
• Cheese and fruit or nuts

  Drinks

  • Water
  • Non-fat milk with or without low-sugar flavoring
  • Coffee or tea with non-sugar sweetener
  • Non-fat yogurt smoothie
  • Sugar-free iced tea
  • Low-calorie drink mixes, such as Crystal Light®
  • ½ cup (4 ounces) of fruit juice diluted (watered down) with plain or fizzy water
  • Diet soda

  Desserts and sweets

  • Fresh, dried or canned fruit (in its own juice, not syrup)
  • Low-carb ice cream or ice milk (ice cream made with low-fat milk)
  • Low-fat frozen yogurt or fruit pops
  • Sugar-free pudding or Jell-O®
  • Yogurt with nuts and whipped topping

  Rev. 4/2019. Mass General for Children and Massachusetts General Hospital do not endorse any of the brands listed on this handout. This handout is intended to provide health information so that you can be better informed. It is not a substitute for medical advice and should not be used to treatment of any medical conditions.