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