GO, SLOW, and WHOA Foods

An easy way to eat foods lower in fat and calories is to think in terms of GO, SLOW, and WHOA foods.

GO foods are the lowest in fat, sugar, and relatively low in calories. They also are "nutrient dense," which means they are rich in vitamins, minerals, and other nutrients important to health. GO foods are great almost anytime.

SLOW foods are higher in fat, added sugar, and calories than GO foods. Have SLOW foods sometimes or less often.

WHOA foods are the highest in fat and added sugar. They are "calorie-dense" (high in calories), and many are low in nutrients as well. Have WHOA foods only once in a while or on special occasions. And, when you do have them, have small portions.

GO Foods—Eat almost anytime.
SLOW Foods—Eat sometimes, at most several times a week
WHOA Foods—Eat only once in a while or for special occasions.

Print out this chart and use it as a guide to help you and your family make smart food choices and also learn how to substitute GO foods for SLOW or WHOA foods. Post the chart on your refrigerator at home or take it with you to the grocery store when you shop.
PDF Format, 465K, Download Adobe Reader

Use it with the Estimated Calorie Requirements chart to determine how much of these foods to eat to maintain energy balance. PDF Format, 286K, Download Adobe Reader

 

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