The Noom Food Color System Explained
Noom's approach to eating is unique because it's not a restrictive diet, but a psychological program designed to help you understand your relationship with food. This is primarily achieved through its three-tier color system: Green, Yellow, and Orange. Foods are categorized based on their calorie density (calories per gram), along with their nutrient value. The goal is to fill up on Green foods, be mindful of portion sizes for Yellow foods, and eat Orange foods in smaller, controlled amounts. This mindful, flexible approach helps users feel satisfied without the guilt often associated with other diets.
Green Foods: Fill Up on Nutrients
Green foods are the least calorie-dense and most nutrient-dense. This means you can eat a higher volume of these foods to feel full and satisfied, making them the foundation of a healthy diet. You are encouraged to build the majority of your meals around these options. By prioritizing Green foods, you naturally increase your intake of vitamins, minerals, and fiber.
Common Green Foods Include:
- Vegetables: Spinach, broccoli, cucumbers, tomatoes, carrots, bell peppers, asparagus
- Fruits: Apples, bananas, berries (strawberries, blueberries), watermelon, grapes, oranges
- Whole Grains: Oatmeal, brown rice, quinoa, whole grain bread
- Dairy & Protein: Non-fat dairy products (Greek yogurt, skim milk), tofu, fish (shrimp, cod)
- Snacks & Beverages: Unsweetened almond milk, salsa, plain coffee or tea
Yellow Foods: The Power of Moderation
Yellow foods have a moderate calorie density and should be enjoyed in moderate portions. They are still nutritious but offer more calories per serving than Green foods. They provide important nutrients like protein and healthy fats and should be an integral part of your diet for balanced energy and satiety.
Common Yellow Foods Include:
- Proteins: Grilled chicken, turkey breast, salmon, eggs, lean ground beef, tuna packed in water
- Dairy: Low-fat dairy products (low-fat yogurt, low-fat cheese, 1-2% milk), cottage cheese
- Legumes: Black beans, chickpeas, lentils, edamame
- Grains: Whole wheat tortillas, whole grain bagels, pasta
- Fats: Avocado, hummus
Orange Foods: Enjoy Mindfully
Orange foods are the most calorie-dense and should be eaten less frequently and in smaller portions. This category contains high-fat, high-sugar, and processed items. Noom emphasizes that these foods are not 'bad' and are not off-limits; the key is mindful portion control to stay within your daily calorie budget. This approach helps prevent feelings of deprivation and supports long-term adherence.
Common Orange Foods Include:
- Oils & Fats: Olive oil, coconut oil, avocado oil, butter
- Nuts & Seeds: Almonds, cashews, walnuts, chia seeds, flaxseeds
- Nut Butters: Peanut butter, almond butter
- Desserts: Cookies, cakes, candy, ice cream
- Processed Foods: Fried foods, baked goods, sugary cereals, chicken nuggets
- Meat & Dairy: Red meat, full-fat dairy, cream cheese
Noom Food Color System Comparison
| Feature | Green Foods | Yellow Foods | Orange Foods |
|---|---|---|---|
| Calorie Density | Lowest | Moderate | Highest |
| Nutrient Value | Highest | Moderate | Lowest |
| Recommended Portion | Largest | Moderate | Smallest |
| Example | Spinach | Grilled Chicken | Nuts |
| Focus | Maximize intake | Enjoy in moderation | Limit and eat mindfully |
Sample Noom Meal Plan Ideas
One of the benefits of Noom is its flexibility, allowing you to build meals from all three food categories. This empowers you to eat a balanced diet without rigid restrictions. A day on a Noom meal plan might look like this:
- Breakfast: A bowl of oatmeal (Green) with fresh berries (Green), topped with a few walnuts (Orange). A glass of non-fat milk (Green) or a cup of black coffee (Green).
- Lunch: A large salad with mixed greens, bell peppers, and cucumbers (all Green). Add grilled chicken breast (Yellow) and a sprinkle of chickpeas (Yellow). Use a homemade vinaigrette with olive oil (Orange) for dressing, keeping the portion small.
- Snack: An apple (Green) with a tablespoon of peanut butter (Orange).
- Dinner: Salmon (Yellow) with roasted broccoli (Green) and a small portion of brown rice (Green). Season with herbs and a minimal amount of oil (Orange).
Noom's Flexibility with Dietary Preferences
Noom's framework can be adapted to various dietary styles, including vegetarian, vegan, and even low-carb or keto. The app helps users make informed choices to align with their specific goals and preferences, ensuring they receive balanced nutrients while managing their calorie intake. For instance, a person on a vegetarian keto diet could use Noom to track their intake of keto-friendly Green and Yellow foods like spinach, eggs, and avocados, while being mindful of Orange category oils.
Conclusion
Contrary to many traditional diet plans, Noom's approach is based on a flexible, psychological framework designed for long-term success. By categorizing foods into Green, Yellow, and Orange based on calorie density, the program teaches users to build a diet rich in nutrient-dense, low-calorie foods while enjoying higher-calorie options in moderation. This promotes mindful eating and a healthier relationship with food, enabling users to achieve and sustain weight loss without feeling deprived. Understanding what can you eat on a Noom meal plan is as simple as learning to balance your plate with a variety of colors, making every meal both satisfying and beneficial for your health.
For more details on how Noom's color system works, you can check out their official explanation What do the green, yellow, and orange food color categories mean?.
