Dining by Traffic Light: Green Is for Go, Red Is for Stop

A video explaining my traffic light system for ranking the relative healthfulness of Green Light vs. Yellow Light vs. Red Light foods.
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This is one of those rare videos I do that’s not just straight peer-reviewed science. If you want more of this kind of analysis, this is what comprised the second half of my book How Not to Die (nutritionfacts.... Note all of the recipes from my How Not to Die cookbook (nutritionfacts...) are comprised of 100% Green Light ingredients. Wait how do you make something taste salty without salt? Sweet without sugar? Check it out! (all proceeds I receive from all my books donated to charity).
I explore another one of the tools I introduced in the book in another video, Dr. Greger’s Daily Dozen Checklist (nutritionfacts.....
Let me know if you like these more light-hearted animation approaches or you’d rather me just stick to the science.
Have a question about this video? Leave it in the comment section at nutritionfacts.... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts..... You’ll also find a transcript and acknowledgments for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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[@whocaresaboutmyusername22]

Thank you. I come across so many trying to eat this way and they over stress themselves trying to do 100% compliance 100% of the time. They freak out and feel they’ll instantly die if they go out to eat for a birthday dinner or something. Congrats on your eating disorder. What I get from the video is, when you can, choose better foods, or do the best you can. If you slip up today, do better tomorrow. Live your life as best you can.

[@jacksonrush4752]

Dr G droppin straight 🔥🔥🔥

[@Joseph1NJ]

What does that even mean? What language are you attempting to speak?

[@Roflmager]

this is the kind of balanced and reasonable message that should be promoted

[@Joseph1NJ]

Possibly the best video ever. This should be a PSA, and shown in every school and MD office.

[@alexandravinoigt4688]

This is my favourite video of yours ever. So true “whole food plant based” all the way. Btw the animation is incredible. Thank you. ❤️

[@IvanBFit]

Amazing cohesive and coherent video with very relevant information. This level of summary of decades of debate in just minutes was astonishing. Awesome job 👍

[@tomf7084]

Fantastic. Love these summary type updates. Great to share with family and friends who are not yet WFPB but curious.

[@annettelauretta]

This reminds me of Dr. McDougall's color picture book. He has red light, yellow light and green light foods listed as well. To help people better understand what they're putting in their mouths. Whatever works is what's going to be each person's success story. Thank you for your videos Dr. G. Much appreciated! 🏆🎖🎉😎🤓💞💞💞

[@BrownOpsLeak]

Dr. Greger's message here (and in fact, of his entire channel) is one of health, not ethics, and it's exceptional in that regard. Don't get so butthurt. Veganism is not a health diet, it's an ethical lifestyle choice; Dr Greger has no business promoting it on his health oriented channel.

[@Joseph1NJ]

You've completely missed the point.

[@hi-rez3552]

Are you aware every creditable study on nutrition faces an ethics board? Do you realize Dr. Greger calls out conflicts of interest all the time in his videos? Testing and recommending nutritional information in itself is an ethical issue, it's impossible to divorce the two. And I get how some people are triggered by the term Veganism, so let's drop the term. Just understand being respectful to animals is not a lifestyle, it’s an ethical position. Just as respecting women or minorities is not a lifestyle it’s just something a kind human does. Even a young (mentally stable) child understands it’s wrong to be unnecessarily violent towards an animal but for some reason the adults can’t seem to get it. “Dr Greger has no business promoting it (Veganism) on his health oriented channel.”??? Haha I hate to break this to you Mr. Charles Smith, Dr. G promotes animal advocacy day in day out! He’s subtle at times but just read between the lines. I'm sure we can both agree though the doc is one of humanity's greatest assets.

[@Joseph1NJ]

Ah man, you took your argument too far. You're equating eating meat with disrespecting women and minorities. Gheesh, I don't even know where to start...

[@hi-rez3552]

Joseph1NJ There is no equating the three. Equating means they would all be equal to each other. Sexually molesting animals, torturing their bodies, and slitting their throats only reference a few of the many disgusting acts humans perpetrate.

[@glesgatruth6844]

+Joseph1NJ 👍

[@Joseph1NJ]

I've had a similar perspective after reading dr. Weil's eating well for optimum health back in 2000. Although quite different in recommendations, after ripping through the book in a weekend, it was an easy read, I put food into one of four catagories: never, rarely, occasionally, and frequently. It served me well. Sadly, I bought three copies, gave them to friends and family who were interested in health, and they were all returned untouched. I don't want to be judgmental, but I guess even when it comes to nutrition, the obstinence is off the charts.

[@eelkeaptroot1393]

Cool animation! -I've tried explaining this to my nearest peers, though they seem to understand, implementing it isn't something they seem willing to do.

[@betsycosmos7786]

Had to share this to my Facebook Page. This is a tremendous little video enabling us to explain to others why we eat this way! Thanks, Dr. G!

[@jonsmith9379]

One of the things that I really appreciate is his distinction in which foods are best cooked vs eaten raw. There were one or more videos years ago which spoke of how the important nutrients are brought out by cooking, which I *rarely* hear about in vegan circles.. uncooked isn't necessarily most healthy. I have TMJ and appreciate cooked

[@vegangames3468]

Dr Greger! Thank you. Your presentation has become fancy. 🙏🏾

[@broccool2300]

I love your approach Dr Gregor. I am not a vegan but I do eat mostly animal free meals. I have been shifting to a more animal free food choice for years now and I probably wouldn't be so enthusiastic without your info and style. I find many vegans absolutely obnoxious and don't even want to listen to their hatred towards people's diets. Those people need to realize that they will not change anything if everyone is turned away from their message.

[@Chronically_ChiII]

Right? Dr. Greger's more pragmatic approach and less judging seems to be the most sensible.

[@annonymsurfer3189]

Well, to be fair, most of vegans aren't professional debaters, and when i say most it means 99.5%.

[@Chronically_ChiII]

annonym surfer You don't need to have professional debaters, you just need open and non-obnoxious debaters. Oh, wait is that group also part of the 0.5%? fuuuuuuuuck..

[@annonymsurfer3189]

G.G. The common human is obnoxious when gets red pilled, and since they can't control their emotions like professional debaters do, they will come around as obnoxious.

[@Jalfred92]

To describe it as "hatred towards others' diets" is like saying anti-rape activists are displaying "hatred towards others sexual preferences". Vegans want animals to not be abused, to imply it's a dietary issue seems dishonest. However, I'm sorry you have had these negative experiences, I wish you good luck and good health.

[@sylviastrega9626]

Excellent video! I'll show it in my chemestry classes. Thank you Dr Michael Greger

[@kathyware7712]

I love you Dr Greger. You are a blessing to all of us.

[@MissMarinaCapri]

Good advice Dr. Gregor! Thank you for sharing.

[@chriswong8659]

Love this animation. So beautiful. More please.

[@fernandoortegamartinez4968]

Why did Greger say(4:46) that if you need to have almond milk in order to eat oatmeal then go ahead and have it with almond milk? what's wrong with almond milk? i thought it was a healthy alternative to cow's milk?

[@annonymsurfer3189]

I think it's because almond milk is still processed food.

[@Mosznociatko98]

Yes, but it's processed a little bit. It's healthier to eat whole nuts, not milk. It's just an example, I don't think there is any problem with almond milk.

[@grewalparminder2003]

Fernando O he advises raw almond butter blended with water. Not so much store brought almond milk

[@fernandoortegamartinez4968]

Thanks for your reply. Yes, that makes sense, probably that's the reason :)

[@A_A828]

It's usually still sweetened and processed. I personally opt for unsweetened, additive-free, organic soy milk. It's just blended soy beans. If your almond milk is just water and blended almonds, I think you can consider it a green food.

[@sungheelee9358]

Thank you Dr. Greger for easy to understand video. Now I can share this with all my carnivore friends:-)

[@sobo1289]

I've been watching these videos for awhile and love all the nutritional information you give. This one was a great introduction that I could share with people interested in the whole foods plant based diet. I really don't even call it a diet. It's more of a lifestyle. I see diets as fads this really is not. The only thing I wish is that on your site you had a section for Green light / Yellow light/ Red light section so someone quickly can ascertain whether that oil is considered good bad or indifferent. An app would be fantastic. I would pay for that :) just a suggestion

[@wepelle]

Thanks Dr. Gregor! As always, great video. I'm a little confused by the comment at 4:41 however. Are you saying that almond milk is a processed food? All almond milk is is whole almonds blended into water. There is certainly "nothing bad added" or "nothing good taken away" as you mention earlier in the video.

[@Joseph1NJ]

Read the ingredients. Store bought almond milk has a lot of "stuff" in it.

[@q..q2291]

Well it’s probably considered to be processed because you don’t eat the almond pulp!

[@pingping7594]

You should milk your own almonds. Just the other day was looking at trying it and the ingredient list is a nightmare. I would stay away from store bought almond milk.

[@caseyedwards3456]

Dr Greger great video for people who are a bit anxious about transitioning to a WFPB way of living. 😀

[@VeganWalk]

Veganism needs to be redefined not thrown in the trash. I promote/advocate a whole-food, plant based diet and vegan lifestyle. I believe that veganism is only most effective when it factors in 3 components: health, animals, and planet. Or this could all be put into one mission where veganism is demonstrating as much compassion toward all life as possible. This would include your own in which case it would not be vegan to, as you say, just eat fries and drink beer. Because this would be harmful to a sentient being, you. Just as a stereotypical vegan would not want to harm another animal, say by feeding it garbage, we too should be treated the same way. Our vegan affinity toward compassion should not stop at our own health. If we include our health in the equation we will be more successful at helping others do the same. And, this in turn helps the planet.

[@LexiePersonForever]

i feel like a better way to word it is whole food vegan diet. vegan meaning no animals, whether we killed them or stole from them, and whole food meaning stop eating those vegan meatless patties from kroger and eat some beans

[@erinwhite649]

Not everyone who eats a plant-based diet is vegan, though. That's why he doesn't want to use labels. I don't eat animal products, but I'm no vegan.

[@VeganWalk]

right on, good point, i nonetheless feel there is a need to completely redefine veganism. At the same time, I have been on the fence with my venture. I actually bought two domain names when I started vegan walk. The other is WFPBAdvocacy.com. I haven't completely decided which way I will go actually. I just think that vegan makes more sense/more brandable/more me. I wonder, what animal products do you use or why do you say you are not vegan?

[@VeganWalk]

Yeah, I say this a lot on my website for sure. :)

[@erinwhite649]

I am not doing this for the animals. I believe that meat wasn't ever intended to be bad for you, but it's been industrialized and has become crap food. My Native American ancestors ate meat, but I'd say they probably ate it during the colder months rather than every day, and they made use of every part of the animals for clothing, etc. However, I don't really support animal testing or killing an animal for its skin/fur.

[@candacesorensen8861]

Dr.Greger, Can you do a video on Nightshades? There are a lot of misinformation that doesn't give clear answers to if they are ok or not.

[@iPervy]

Kind of funny, just 2 days ago my Krogers were selling 1lb strawberries for just a 1$. Haha I stocked up like a starving man who just got a 20 to spend on McDonald's dollar menu.

[@Adrian_kal]

If you can't eat it all put them into freezer before they rot. Put frozen strawberries into blender with frozen banana and you have ice cream. Add them to oatmeal with soy or almond milk for a night in refrigerator and you'll have the best breakfast ever.

[@iPervy]

Adrian Kalbarczyk appreciate it, I actually already froze some of them, but i also ate 3 packs of them so far so i dont know if they will last the rest of the week haha.

[@Joseph1NJ]

A local dinner makes a salad with greens and fruit, and a strawberry balsamic vinergrette, it's amazing.

[@mikedonnarumma5337]

wow that is cheap , since i became a whole food eater my food bill has doubled, but the health benefit i have had, far out-weighs the cost,

[@iPervy]

Thats kind of odd to hear, since for me my food bill plummeted going to a whole foods diet. At least where I'm from in Texas, you can get a big head of greens for a buck, $.50 per lb of cabbage, onions, cucumbers, bananas, dried/caned beans. Also tons of great/fair deals on sale all the time for produce like $1.50 for a lb of mushrooms, apples, half gal of nut/soy milk (I could go on forever haha). Honestly find it kind of hard to over spend on a whole foods plant based shopping cart. I do count myself lucky though living in a state that is generally cheaper overall than others.

[@loejewis]

One of the more balanced vids you’ve done, nice!

[@mskittygemma]

Not sure why but I love the animation used in this video.

[@olabanas7658]

Thank you so much, amazing video!

[@gmijares87]

Dr. Greger please do a video on whether fermented foods such as sauerkraut are healthy. I saw your video on kimchi and than found an interview with Dr. Mercola which left me confused as to whether sauerkraut should be eaten.

[@pamspicer97]

Well said Dr Greger!

[@retaliationeffort2864]

I love the animation!!!

[@franck2716]

Finally a nutrition video again!

[@aurelienb9109]

It seems to one that the less killing and exploitation (both human and animal) is involved into one’s plate, the healthiest one can be as a whole, not only as an individual, but also as a global society.

[@Paul_K_]

I mean yes, but that's just coincidence. Plant foods aren't healthy *because* they don't involve slaughtering animals. You could imagine an alternate universe where humans were obligate carnivores, and then the healthiest diet would be a crueler one. There are many good motivations for a whole food plant based diet, but it's philosophically nonsensical to treat them as one combined motivation rather than separate motivations pointing us in the same direction.

[@midoann]

‘Goshen Health’ org. video is right down below this NFO video. They are explaining in their own way a ‘traffic light’ technique including meat, cow milk in their green and yellow lights.

[@hi-rez3552]

Dr. G lectured on how domesticating pigs gave us the whooping cough pandemic, now bacon bits are okay? Is it that tough to say “Hey kids, don’t eat dead pigs. Not a good idea” Come on doc.

[@hi-rez3552]

Dr. G is not a sell out. He just needs to draw a clearer line. Give confused consumers an inch and they’ll take a mile. Just put the carcinogens down. And yes he did not literally say it’s okay to eat pig bits, he just implied bacon bits are okay if for some reason that’s the only possible way you can stomach eating a tasty salad. The video even pictured vegan bits which is great, we just need him to recommend the alternative.

[@hi-rez3552]

It is impossible to separate ethics from the subject of universal health. So what side of the gate are you on? The side that slits throats or the side that doesn’t? The side that sexually molests animals or doesn’t?

[@hi-rez3552]

Knowledge Seeker No bashing, the man is a saint but if you don’t want to promote disease/violence/pandemics you don’t say “go ahead and do it.” We have to build up people’s confidence, tell them they are more than capable of not putting dead animals or their bodily secretions onto their meals.

[@nicoaustin5595]

Please run for president Dr Greger!

[@dawnrobbins5877]

A lot of pitchforks over knives in the comments. Accusations of contradictions, selling out, mixed messages, and more. Odd...I didn't get any of that from the presentation. Dr. Greger was comparing one thing to another, explaining the three light system. Like a bullet in the foot is better than in the head! Then some comments interpreted that getting shot in the foot is healthy, according to Dr. Greger! Come on, people!!! 😁

[@abwilson2011]

Wonderful video, as always, thanks!!!

[@mgfatso]

Great video!

[@autoltu1113]

1:50 so fried french fries and burgers are not in the red zone? Great looking video though

[@KlaasVictor]

Congratulations on the video animation! Love it! :-D

[@q..q2291]

I come to nutritionfacts.org for the science on a wfpb diet, optimal nutrition, not for a watered down version that says bacon sprinkles with your salad is okay. I think everyone understands that the closer you get to a wfpb diet, the better. I would prefer if the nutritionfacts.org team would stick to informing us on the science on optimal nutrition instead of wasting time telling us it’s okay to add this or that to ‘make the medicine go down easy’.

[@UnknownXV]

I agree with the overall message here. But would you include stevia as unhealthy processed? It doesn't offer much in nutrition (little bit officer) but since it costs 0 calorie dollars and has no negative health effects that I know off, well. It's amazing as an aid to consume more oats.

[@avoid6304]

There it is! Rational science before ethics and ideaology :D

[@hellooli2825]

I went plant based for 6 months my energy level was amazing! I loved it however, I was bloated and constipated and really painful stomach it was bad. I then started eliminating whole grains and started to notice much better stomach symptoms is it healthy to take away grains? I mean I know they have a lot proteins too but my stomach does not digest them. I feel like it is not a complete diet for the day 🤷🤷

[@kev_ty]

Wow, loving the new graphics!

[@JMMinahan]

This is a wonderful way to eat, and also help kids eat! It is a European concept (they use this instead of "My Plate . gov") .... Dr. Sears adapted it and uses it as well with his L.E.A.N. Start program. I guess maybe this is HIS interpretation of the already-existent traffic light eating system.

[@grantdietz6468]

what a great video!

[@jenniferleduc8969]

I had baked oatmeal and hard boiled eggs for breakfast - delicious :)

[@lisaj3262]

Very balanced information!

[@midoann]

Wow! Instructive!!!!!!

[@galinaagintiene4483]

What is your position regarding no added sugar soy yoghurt or coconut yoghurt. It is processed food, but is it harmful?

[@colonyofcells]

Probably simpler to just tell people not to consume refined substances like oil, sweeteners, juice, protein powder, tofu, seitan, vegan fake milk, salt, miso, refined flour, etc. In japan, the high fiber by product of making tofu is called okara and okara is used in japan recipes. I have bought fresh tofu and fresh okara from a nearby japan grocery store.

[@ESLTopics]

Isn't hamburgers and fries in moderation like hitting yourself with a smaller hammer?

[@pdude1911]

Thanks, doc!

[@mybucketlifeorg9986]

What about a: Whole Food Vegan Diet?

[@RD-hv2hp]

I've heard arguments for and against Kombucha... Does anyone have reference to a study showing benefits? Or can you do a video on your thoughts! Thanks folks.

[@quikwidit6967]

Bring back the Traffic light videos Doc..

[@bubbyesfuerte]

I absolutely loved this video like virtually all your videos! But if you made a lengthy, strictly green light video that explains everything scientifically proven to specifically benefit a vegan diet (me and most of all my jewish friends and family are) I and them would be extremely indebted to you, more so than we already are for your valuable information. I of coarse would forward it to my multiple rabbinic authorities I know in the holy land as well as my chabad since most of them value a plant based diet, as I very much do, much more than your average vegan Jew.

[@aaronsmith454]

I’m surprised he put unprocessed animal food in yellow light not red light

[@changchen09]

Bit justice for meat-eaters maybe 😅

[@EdgarAlves321]

because eating a chicken that was raised by someone you know without adding any additives to their food is not so bad as going to kfc or mcdonalds

[@unicornguy9676]

@@EdgarAlves321 comparing a food to KFC is not a good sign.

[@ladymuck2]

Unprocessed meat being better than Franken foods

[@Paul_K_]

I mean, he just follows the science. And the science says that eating whole plant foods day-to-day is healthiest, and that certain animal foods-while unhealthy if eaten frequently-are negligibly harmful if eaten only occasionally. There are so many things more worth directing your motivation to in life than cutting your meat consumption down from, say, once a month to never.

[@jamesmurphy9634]

Pure genius!!!

[@Joseph1NJ]

The animated doc, cool!

[@joshSmacknMouths]

Great vid

[@andreasschmid2484]

Great video

[@vickymichaels9616]

Very nice video

[@aramazari3400]

Amazing!!

[@jakobw135]

Great video! :-)

[@moneymanfernando1594]

Good Advice, my only question is are you a doctor or nutritionist ??

[@glitchlife4639]

I see you went and hired an animator. Good man.

[@lisaarace2951]

Thank you 💜❤️♥️💚🧡💕

[@serqanx1]

i am also a proud beer and french fries vegan :)

[@Co-km6cl]

same

[@cartaparaperu]

Why is white rice and bread more tasty than the unrefined one? And what can I do about it? Anyone got tips? tnx :)

[@Jilleyful]

I don't know your individual story, but it may be because they're what you're used to. In most cases, you prefer the foods that you make a habit of consuming. We used to always eat white bread and rice, but over time, as we improved our eating habits, we made the choice to switch to brown bread and rice, and now we prefer them to white. The moral of the story is, try eating only brown rice and bread for three to four weeks, and you should end up liking them ;)

[@cartaparaperu]

Jilleyful Thanks, I'll try it

[@alphacrisis]

It probably has a lot of added sugar which is uncommon in the UK apparently. Heard a Brit surprised at a loaf of bread that said sugar free. Just my theory. seems Americans add sugar to everything

[@damiansilvera8219]

Not surprised that he included unprocessed animal foods on special occasions as a yellow light food cos he went on a vegan cruise ship recently and the vlogger, I think she has a KZbin channel called Potato something or another stated that she saw Dr Greger over the non vegan section getting food. If that were true I don't think it was really a vegan cruise at all.

[@midoann]

I’m from Japan what is bac-os? Bacon or vegan bacon ?

[@asiac9317]

This is right from How Not To Die

[@changchen09]

Vegans could be for various reasons or multiple reasons. If it's for ethics, it doesn't matter if it's healthy and environment-friendly. If it's for environment, ethics or health doesn't matter to them. If it's for health reasons, environment and ethics doesn't matter much. I try to check all criteria usually. But mostly, at top priority is for ethics, for justice for all. It's a fight against cruelty & injustice on humans and non-humans both. I believe, healthy mind is more important than healthy body. Healthy body may not have a healthy mind. And it's of no use. Mental illness is far more dangerous than physical illness. Isn't it? Stay healthy, stay mindful :)

[@MyplayLists4Y2Y]

Good video. But I can't help but notice that Greger's position on nutrition has "evolved" quite a bit over recent years. Greger was a staunch vegan not long ago. His nutrition advice now is much more lenient. Nothing wrong with that, to the contrary, continually evolving and bettering ourselves is a virtue in my book. But it would be nice if Dr. Greger acknowledged his evolution on nutrition.

[@jmtroll3595]

absolut 🍎

[@Justniv1]

What about cacao nibs?

[@FarkhodNiyazov]

Doest it mean that "yellow" colour allow you to eat meat?

[@macboogieland2897]

can the person editing the videos also edit out the 'ahms and hmms' please?

[@loejewis]

I like dis style of video is cool

[@Joseph1NJ]

What is "dis?" What language is that?

[@loejewis]

Joseph1NJ street speek innit

[@TheAltruismActivist]

A vegan diet is not the healthiest diet. The healthiest diet, however, is vegan!

[@TheAltruismActivist]

Explain. Vegan =/= healthy (Oreo's, beer, oil, sugar, soda, etc. are vegan). The healthiest diet (demonstrated by interventional and epidemiological science) is a whole foods vegan diet (fruits, vegetables, legumes, nuts, seeds, whole grains, herbs, spices, etc.).

[@TheAltruismActivist]

Wo Long Organ meats (such a liver) may have a high nutrient density, but they also come with a high toxin density! That’s what the liver’s job is, detoxification. Not to mention, such foods have saturated fatty acids, cholesterol, IGF-1 raising and kidney acidifying animal proteins, etc. One must consider the baggage that comes along with any food, plant or animal based!

[@asiac9317]

Your book is basically a compilation of your videos

[@RunAMuckGirl2]

Wait now.. what's wrong with blue/green algae? Edit: Well I found this from him. How odd. watch?v=74bbWmFhLzk and this watch?v=L5vdz637DWk

[@solarray5236]

Um --- ""your"" traffic light system was something Dr. John McDougall came up with YEARS ago!

[@1156511]

5:30 Do you think Dr. Greger / Nutritionfacts gives anti-Semites a hard time--like, "Can I follow this [Jewish] advice?"

[@mrauthentic7345]

Challenge bank people. List five things you learned from watching this video? Go!!

[@SevenEllen]

More like "Red means STOP and keep it AWAY from your mouth."

[@colonyofcells]

Probably cheaper to buy organic habanero powder from the internet rather than waste money on hot sauce.

[@simonsaunders4881]

1 big mac is 550 calories not 2000 *sigh* you could eat 3.5 big Macs for a 2000 calorie budget.

[@PICADALOL]

Still prefer McDougall's system :)

[@aidanparente3381]

Great content Dr, as always. The whole vegan trend has diverted from eating healthy.

[@dnibcn93]

Did he just say bacon bits are okay?

[@goalaspect]

Roxanne - you don't have to turn on the red LIGHT!

[@ScouseJack]

WheelBARROW

[@harrymorris9406]

1 min in chewing scene reminded me way to much of attack on titan.

[@VeganChiefWarrior]

now lets talk about how we all need to grow fruit and trade it otherwise were all going to die from eating fast food cause we hate and cant be bothered with vegetables lol