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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.

GO foods are the lowest in fat and sugar and are 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 anytime.

Fruits and vegetables are great GO foods:

  • GO for color—choose dark green, deep yellow, orange, red, blue and purple
  • GO for sensory appeal—juicy, crunchy, tart, crisp, sweet, yummy
  • GO for variety—berries, other fruits, leafy greens, dry beans and peas, starchy vegetables like potatoes, and other vegetables

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.

Translating GO, SLOW, and WHOA into daily food choices means:

  • Emphasizing fruits and vegetables, whole grains, and fat-free or low-fat milk and milk products.
  • Including lean meat, poultry, fish, beans, eggs, and nuts.
  • Cutting back on foods and drinks that are high in fat and added sugar.

Visit the Live It section to see GO, SLOW, and WHOA foods chart.


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