Diet & nutrition
A Guide to Food Lists

The food list is a practical tool to help you follow your nutritional plan and your health goals. It’s designed so you can search for and get tailored recommendations on specific foods, helping you make informed choices that suit your needs.

At Roczen, there are three different food lists, and your clinician will recommend the one that best aligns with your needs and goals. Keep in mind:

  • Other patients you interact with in your ‘Group’ may follow a different food list and have tailored advice from their clinician. 
  • Stick to the food list and advice you have been provided, as it’s personalised to you.
  • If you’re finding sticking to the food list difficult or have any questions, contact your mentor or clinician.

Roczen Food Lists

Low-Carbohydrate
  • Purpose: Improves blood sugar control, improves insulin sensitivity and reduces calorie intake by limiting starchy carbs.
  • Approach: Focuses on low-carb foods while providing moderate to high-protein and nutrient-dense options. Many patients start here to ‘kick-start’ their programme before moving to the balanced list for a long term plan.
Balanced
  • Purpose: A flexible, sustainable approach for stable blood sugar, steady weight loss and maintenance, and lifelong healthy eating.
  • Approach: Includes a wide variety of foods across all macronutrients (carbohydrates, proteins, and fats). It emphasises mindful consumption, especially of starchy carbohydrates, to avoid weight gain. Many patients will move to the balanced list after initially starting on another list, designed to become your ‘new normal’ way of eating for health.
Low-Fat
  • Purpose: Reduces calorie intake by limiting high-fat foods, supporting weight loss and heart health for those requiring a lower-fat diet or who do not wish to avoid carbs.
  • Approach: Focuses on fibre-rich carbohydrates and lean proteins. Foods higher in saturated fats are minimised to help maintain a calorie deficit and support cardiovascular health.

Benefits of the food list

Your food list aligns with your clinician's advice and helps you make informed decisions about what to eat. It includes foods that should be included regularly, eating in moderation, or limited based on their impact on your health, weight, and overall nutrition goals.

The traffic-light system makes it simple to understand how often to eat certain foods:

🟢 Enjoy regularly 

These are the foods to include often in our meals. They provide essential nutrients, support your health, and help you create a calorie deficit for weight loss.

🟡 Moderation needed

These foods can be part of a balanced diet but should be eaten in moderation. Be mindful of portion sizes to avoid a negative impact on our health and weight.

🔴 Avoid regular consumption

Try to avoid eating these foods regularly. Whilst no food is ‘off-limits’, eating too many foods in this category can negatively impact our health and hinder progress.

How to use the Food List

Accessing the food list
  • Option 1: Go to the ‘Explore’ section of the Roczen app, and search for the food list that has been recommended. e.g. ‘Balanced’ or ‘Low Carbohydrate’
  • Option 2: Follow the link provided by your clinician, which will direct you to the food list you have been recommended.
Searching the food list
  • Tap the search button at the top of the Food List page and search for specific foods.
  • Enter the name of the food item to locate its details and traffic light recommendations quickly.
Additional info
  • Some foods will contain information on serving sizes.
  • Some foods will also contain additional notes that may be useful, such as cooking methods to be mindful of, or high salt content.

Helpful tips

Make informed choices

Use the food list when deciding what to eat on the go or making last-minute meal choices.

Reflect

Review your meals or daily intake using the list. This can help you spot patterns in the food categories you’re eating from.

Plan ahead

Use the food list to plan your weekly meals and shopping list. Focus on the foods from the green section, include some from the yellow, and minimise items from the red.

Share feedback

If you notice a food isn’t on the list, let your group mentor know. We regularly update our database to ensure it’s as comprehensive and helpful as possible.

December 10, 2024
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This link is only accessible via the Roczen app