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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