Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideObesity Food Guide
Eat well with obesity
Filling, lower-calorie foods help you lose weight without feeling hungry. Each food is rated for calories.
203 foods rated · 94 Green · 56 Amber · 53 Red
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Find a food
203 foods in this guide
Air-popped popcorn
popcorn
Light and filling (about 93 kcal per portion) — a good everyday choice.
Portion: 3 cups (about 24 g)
Almonds
badam, lawz
Light and filling (about 87 kcal per portion) — a good everyday choice.
Portion: 10–12 almonds (about 15 g)
Aloo gobi
potato cauliflower
Light and filling (about 150 kcal per portion) — a good everyday choice.
Portion: 1 cup (about 150 g)
Apple
mansanas, seb, tuffah
Light and filling (about 78 kcal per portion) — a good everyday choice.
Portion: 1 small (about 150 g)
Arabic bread (khubz)
khobz, pita
Light and filling (about 110 kcal per portion) — a good everyday choice.
Portion: ½ medium piece (about 40 g)
Arabic coffee (gahwa)
qahwa
Light and filling (about 2 kcal per portion) — a good everyday choice.
Portion: 2–3 small cups (about 30 g)
Showing 6 Green choices — use search, filters or the categories below to see more.
How to read the colours
Green — Choose more often
Generally a good everyday choice in sensible portions.
Amber — Watch your portion
Fine to eat — keep the portion small and pair with protein or vegetables.
Red — Limit / avoid routinely
Best kept for occasional small amounts, not every day.
These colours are educational guidance, not strict rules. Your own plan depends on your medicines, weight, kidney health and goals — discuss it with your doctor.
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Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .