Examples of GO, SLOW and WHOA Foods


GO Foods               All fresh, frozen or canned fruits and vegetables without added sugar or fat, 100% vegetable juice, dried fruit without added sugar, whole-grain bread, buns, rolls, bagels, tortillas, whole-grain pasta, brown rice, whole-grain cereals, baked tortilla chips, whole-grain animal crackers, graham crackers, air popped popcorn, fat-free and 1% milks, fat-free or low-fat plain yogurt, part-skim natural cheese, low-fat string cheese, beans (pinto, black, red), fat-free refried beans, black-eyed peas, split peas, garbanzo beans, hummus, peanuts, almonds, pecans, walnuts, cashews, pistachios, pumpkin seeds, sunflower seeds, natural peanut butter, whole eggs, egg whites, baked fish, tuna canned in water, chicken and turkey baked without the skin, lean cuts of beef, extra lean ground beef, ground beef that has been drained and rinsed, lean cuts of pork, tofu, low-fat luncheon meats, non-stick cooking spray, mustard, butter flakes


SLOW Foods          Vegetables with added oil, butter or low-fat cheese sauce, baked french fries and hash browns, stir-fried vegetables, fruits in light syrup, sherbet, dried fruit with sugar, white bread, buns, bagels, tortillas, pancakes, pasta with refined flour, white rice, low-fat granola, instant oatmeal, tortilla chips, pretzels, baked potato chips, vanilla wafers, animal crackers, cereal/fruit bars, low-fat popcorn, 2% milk, fat-free or low-fat yogurt with sugar, natural cheeses, 2% cottage cheese, low-fat cheese sauce, beans with bacon, baked beans, refried beans, peanut butter, eggs fried in vegetable oil, baked breaded fish, tuna canned in oil, chicken and turkey baked with skin, baked chicken nuggets, lean ground chicken and turkey, lean ground beef, lean ham, low-fat hot dogs, vegetable oils, fat-free or low-fat dressings/mayonnaise/sour cream, gravy, jelly, olives, ketchup


WHOA Foods         Fried and battered vegetables, fried potatoes, fried french fries, fried hash browns, fruits canned in heavy syrup, fruit roll-ups, croissants, biscuits, sweet rolls, doughnuts, high-fat muffins, instant high-fat noodle soups, fried rice, high sugar cereals, granola, high-fat crackers, potato chips, other chips(cheese puffs, corn chips), high-fat sugar cookies/cakes, popcorn with butter, flavored popcorn, kettle corn, whole milk, flavored 2% milk, milkshakes, whole milk yogurt, processed cheese, cream cheese, cheese sauce, ricotta cheese, ice cream, pudding made with 2% or whole milk, cheesecake, frozen yogurt, eggs fried in butter, fried fish, fish sticks, fried chicken, fried chicken nuggets, regular cuts of beef (brisket, T-bone, chuck roast), regular ground beef, regular hamburgers, ribs, higher-fat cuts of pork, bacon, ham hock, pork skins, hot dogs, pepperoni, sausage, beef jerky, bologna, salami, chorizo, pastrami, butter, margarine, lard, shortening, gravy, mayonnaise, sour cream high-fat salad dressing, sugar, brown sugar, candies, honey, syrup, soft drinks, sweetened tea, energy drinks, coffee drinks, fruit-flavored drinks, pickles