Nutrition

GO, SLOW, and WHOA Foods

An easy way to learn about which foods are lower in fat and calories is to think in terms of GO, SLOW, and WHOA.

GO Foods are:

  • Lowest in fat and sugar
  • Relatively low in calories
  • “Nutrient dense” (rich in vitamins, minerals, and other nutrients important to health)
  • Great  to eat anytime

Examples include:

  • Fruits and vegetables
  • Whole grains
  • Fat-free or low-fat milk and milk products
  • Lean meat, poultry, fish
  • Beans, eggs, and nuts

SLOW Foods are:

  • Higher in fat, added sugar, and calories
  • To be eaten sometimes/less often

Examples include:

  • Brown bread
  • Canned Foods
  • Red meat
  • Vegetable oil

WHOA Foods are:

  • Highest in fat and added sugar
  • “Calorie-dense” (high in calories)
  • Often low in nutrients
  • To be eaten only once in a while/on special occasions, in small portions

Examples include:

  • Fries
  • Cakes/Pastries
  • Candies
  • Carbonated and fizzy drinks
  • Artificial sweeteners
  • Fats and Spreads

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