What are your goals for 2021? Whether you want to run a 5K, feel more confident in your body, lose weight, or start eating healthier [1], Noom can help! Unlike other diet plans, Noom [2] uses a psychology-based evaluation to help you understand your habits, determine your ultimate goals, and come up with a plan to reach them.

When you sign up for Noom and download the app [3], you'll get a customised course rooted in science, a goal specialist and coach to encourage you along the way, and a place to log the foods you're eating and receive real-time feedback. That last feature is the one you'll use most often if your goal is to lose a few pounds or improve your eating habits. Each food or drink you log is analysed and funneled into one of three categories: green foods, yellow foods, and red foods [4].

Red foods range from things like peanut butter to red meat, and because they're so calorie-dense, you'll need to eat them in moderation. Yellow foods like lean meats and starches should make up a moderate portion of your diet. Green foods, which are the least calorie-dense [5] and contain the highest concentration of nutrients, should make up the majority of your daily food choices. Made it that far and feeling a little stuck? Here's a handy list of green foods to get you started.

Vegetables

Because green foods are delicious, healthy, and filling, strive to eat some with every meal and snack! First on the list are hearty vegetables. Reach for colourful, nutrient-dense options like the ones below.

• Broccoli
• Cauliflower
• Sweet potatoes
• Carrots
• Cucumbers
• Asparagus
• Brussels sprouts
• Salad greens, such as spinach

Fruits

Sweet fruits are easy to snack on — and they count as green foods, too!

• Apples
• Strawberries
• Blueberries
• Oranges
• Bananas
• Tomatoes
• Pears
• Peaches
• Watermelon

Dairy

Fattier options fall under the yellow category, so choose nonfat or unsweetened dairy or dairy alternatives whenever possible.

• Nonfat Greek yoghurt
• Nonfat cream cheese
• Skim milk
• Unsweetened almond milk
• Unsweetened soy milk

Whole Grains

As often as you can, switch your regular bread and pasta for whole-grain versions to make them green-list approved.

• Brown rice
• Quinoa
• Oats
• Whole-grain bread
• Whole-grain pasta

Beverages

Water is highly encouraged on the Noom program, but in addition to sweet, pure H2O, there are a few other beverages on the green list.

• Black coffee
• Coffee with nonfat creamer or unsweetened milk
• Unsweetened tea
• Water with lemon or other fruit slices