The rationale for separating the different zones depends upon one or more of the following.

Table - 1 Food Zones:

Principles	Green	Yellow	Red
Refined cereals and Sugars	Low	Moderate to high	High
Saturated fat	Low	Low	High
Total Fat	Low fat	Moderate fat	High Fat
Glycemic index	Low GI	High GI	High GI
Fibre	High fibre	Low fibre	Low fibre
How much to eat	Eat as permitted	Eat in moderation	Very restricted

To explain further, let us look at it food group wise how a healthy food moves from green

zone to Red zone depending on the processing and cooking method.

Table -1 Cereal and Pulses

Foodstuff	Green	Yellow	Red
Rice	Steamed	Pulao	Biryani
Wheat	Tandoori Roti	Naan	Butter Naan
	Chappati	Maida Roti	Paratha/ Puri
Bread	Multi grain	White bread	Croissants
Biscuit	Whole wheat crackers	Marie	Cream biscuits
Breakfast Cereals	Oats	Cornflakes	Cornflakes with sugar
Snacks	Roasted fat free whole jowar/ bajra /corn etc	Aloo Poha /avial /murmura	Samosa / Kachori / Mixture/ chewra
Bengal gram (chana dal)	Bengal gram whole cooked as Dal	Dal Tadka	Dal makhini
	Dhokla /Khanvi	Bean Patty (chila)	Bhajiya

Table -2 Vegetables and Fruits

Foodstuff	Green	Yellow	Red
Green leafy	Tossed salad with lettuce and other greens		Palak Paneer
Other vegetables	Bottle gourd (Lauki) curry		Malai kofta curry
	Brinjal sabzi		Baghare baigan
	Ladies finger (Bhindi sabzi)		Bhindi do pyaza / Bhindi fry
	Mixed vegetable curry		Vegetable Korma (with coconut)
Roots and Tubers	Carrot sabzi/ carrot salad	Aloo chaat	Aloo dum
Fruit	Apple/ orange/ peach/ guava etc	Unsweetened fruit juice	Sweetened fruit juice

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