Written by Megan Ayala. Last Updated: May 12, 2022

a plate of food we made using the Noom weight loss app

Noom is one of the hottest wellness apps on the planet – described as “the last weight loss program you’ll ever need,” it pairs users with coaches who help them change their behaviors.

It works because it isn’t a diet; it’s an app that trains you to make better lifestyle choices.

When you start using Noom, you answer a series of questions about your weight, health concerns, exercise levels, and habits. Once you’ve completed these questions, you’ll be connected with a coach and given daily food and portion size recommendations.

You have access to tools that will help you effectively monitor your health long term. You’ll learn how to make a balanced grocery list and how much exercise you need. Researchers have found the Noom diet to be incredibly effective. One study found that 80% of participants lose weight and keep it off [1].

How to Use the Noom Food List

a man uses the Noom app to look up their list of foods

All food items are divided into three categories using a traffic light color system: green, yellow, and red. You are encouraged to eat more healthy foods from the green list and make sure the number of foods from the yellow and red lists is lower.

Noom helps to train users to change the way they approach food. The app can guide people towards low fat, low-calorie, green foods that will still leave them feeling full.

Tracking what you’re eating with the app will help you pay attention to your food choices. The app can tell you whether what you consume is hurting or helping your weight loss journey. The app doesn’t ask you to measure your food before you eat it accurately. You can specify if you’ve eaten a handful of food, a small bowl, or a larger serving.

There are currently more than 200,000 food items in the Noom database; new items are added all the time. It is overseen by a team of dieticians and nutritionists that work to ensure it is accurate.

Having multiple measurement options makes it easier to determine how much you’ve eaten. The food list includes many commonly eaten things, from whole grain and nutrient dense foods to junk food or your afternoon snack.

You can easily search for what you’ve eaten by entering the names or scanning barcodes when at the grocery store. If you’ve cooked your meals, use the app’s custom dish feature to add the recipe to the app.

The best foods are classified as green, and those with minimal nutritional value are classified as red foods. Everything that falls somewhere in between is yellow.

Here’s a quick video overview of what the Noom Food List is all about:

Green Food Samples

a plate of food made using the Green food list

Green foods have a low-calorie density and are packed with nutrients. These should be the bulk of your diet. If you cover your plate with greens, you’ll be able to nourish yourself while lowering your calorie intake.

Fruits and vegetables are typically classified as green, whole grain foods, and even some dairy products.

On the Green List:

  • Blueberries
  • Low-fat cheese
  • Spinach
  • Tomatoes
  • Carrots
  • Sweet Potatoes
  • Green Beans
  • Brussel Sprouts
  • Apples
  • Almond milk
  • Tofu
  • Oatmeal
  • Egg whites
  • Salad greens
  • Brown rice

Yellow Food Examples

a steak made using food from the Yellow list

Although more calorie-dense than green, many yellow foods are still nutritious. These should be a part of your diet plan, but they shouldn’t be the bulk of what you eat.

  • Lean meats such as chicken breast
  • Avocado
  • Tuna
  • Steak
  • Hummus
  • Black beans
  • Ground turkey
  • Ground beef
  • Skinless chicken breast
  • Tempeh
  • Chili
  • Couscous
  • Canned pineapple
  • Olives

Red Food Examples

a slice of pizza on a white plate

The less healthy foods are color coded as red. When you’re following the Noom diet, you won’t have to give up these foods. However, you should be aware that these items could be sabotaging your goals. You’ll want to limit your intake of these foods and focus on eating more green and yellow.

Examples of Red List Foods:

  • Pizza
  • Fries
  • Bacon
  • Wine
  • Cheeseburgers
  • Hot dogs
  • Potato chips
  • Juice
  • Cake
  • Chocolate
  • Beer
  • Orange Juice
  • Ranch dressing
  • Avocado oil, coconut oil, olive oil
  • Peanut butter, almond butter

Remember, even if a food is red, you don’t have to stop eating it. You’ll just want to be aware that these foods have a high calorie density and be aware of your portion control.

Wondering if Noom is Right for You? Read Our Noom Review. and Our Noom Price Page to Learn More

Can You Drink Alcohol on Noom?

Drinking in moderation isn’t necessarily a bad thing [3]. However, drinking alcohol adds empty calories to your diet, so if you can abstain, that may be a good idea. Make sure you factor in your alcoholic beverages’ calories in your daily caloric budget.

Does the Noom Diet Provide Meal Plans?

You won’t have a set meal plan that you have to follow each day or week. The app aims to give you the freedom to make smart and healthy choices each day and build your meal plan based on what you enjoy.

If you run into any questions about what you should or shouldn’t be eating, your Noom Coach is there to keep you on track, or you can always reach out to the community as well.

Noom PDF & Printable Cheatsheets?

While we’d love to provide you with a printable PDF cheatsheet, it simply doesn’t make sense. There are more than 20,000 foods on the Noom List, so you’d be printing a large book at that point.

If you want to see the food list without paying, you can enroll in the Noom Free trial to see if the app is right for you.

Sign up for Noom, and just access the list via their app – learn more at their website.

Summary

The Noom diet is designed to make it easier to choose foods that will nourish your body and keep you in good health. Noom doesn’t tell you what to eat. The app encourages you to make sure you make better choices about the diet you consume.

When you use the Noom app, you’ll better understand how your diet impacts your body. You’ll be able to see the calorie density of the foods to determine if they will leave you feeling full.

Resources

  1. https://www.nature.com/articles/srep34563
  2. https://nccd.cdc.gov/DDT_DPRP/Registry.aspx
  3. https://web.noom.com/blog/2015/11/can-you-drink-and-still-lose-weight/
  4. https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbohydrates.html
Megan Ayala