2 We categorize foods as GO, SLOW and WHOA We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the right energy balance.To help you make good food choices, we divide foods into three categories: GO, SLOW and WHOA. Eating more GO foods and limiting SLOW and WHOA foods reduces calories and helps maintain the right energy balance. GO foods also provide your body with more nutrients to keep you healthy.
3 Go GO, SLOW, WHOA GO Holistic and Nutrient Dense Less than 150 caloriesLess than 3 grams of fatLess than 7 grams of sugarHigh in fiber and proteinExceptions: Fruit, fat free dairy productsExamples: Whole grains, fat free dairy, calorie free drinks, chicken, fish, extra lean meat (97% lean), low calorie condiments, sugar free snacksGo
4 Slow GO, SLOW, WHOA SLOW Between 150-250 calories Less than 6g of fat Less than 10g of sugarExamples: Reduced fat dairy, 100% juice, white pasta/bread, turkey meat alternatives, fruits and vegetables with added sugars or fatsSlow
5 Whoa GO, SLOW, WHOA WHOA More than 250 calories More than 6g of fat More than 10g of sugarExamples: Regular fat dairy, red meat, processed meats, sugary drinks, fried foods, chips, cookies, sugary cereals, candyWhoa
7 GO, SLOW, WHOA Frequency and types of GO, SLOW, WHOA foods WHOA: 1-2 servings per weekSLOW: 1-2 servings per dayGO: All remaining food choicesRecommended types based on an 1800 calorie diet:GOSLOWWHOAGrains/Starchy Vegetables512 choices per WEEKFruits and Vegetables4Dairy3Protein
8 Reading Nutrition Facts Serving Size Always start with the serving size so you know how much to eat.
9 Reading Nutrition Facts Calories Aim for 150 calories for snacks and calories for meals.Less than 150 caloriesLess than 250 caloriesMore than 250 calories
10 Reading Nutrition Facts Fat Fat is also important to check. It should be limited in your diet.Less than 3 grams of fatLess than 6 grams of fatMore than 6 grams of fat
11 Reading Nutrition Facts Sugar Less than 7 grams of sugar (except nonfat dairy and fruits)Between 7-10 grams of sugarMore than 10 grams of fatSugary foods and drinks should be limited in your diet.
12 Reading Nutrition Facts Protein Protein helps build muscle and keep you healthy and full. Try to eat foods with 3-5 grams of protein per serving.
13 Reading Nutrition Facts Fiber >3g of fiber is a good fiber source>5g of fiber is an excellent fiber sourceFiber helps to control hunger and has many other health benefits.
14 Let’s Practice! Non-Fat Yogurt What is the serving size?How many calories per serving?How many grams of fat per serving?How many grams of sugar per serving?Is this food a good source of fiber or protein?Would this food be GO, SLOW or WHOA?
15 Let’s Practice! Teddy Grahams What is the serving size?How many calories per serving?How many grams of fat per serving?How many grams of sugar per serving?Is this food a good source of fiber or protein?Would this food be GO, SLOW or WHOA?Activity: Pass out food packages that represent a day’s worth of food and have kids determine if their food is GO, SLOW or WHOA, then come up and stand in designated spot for each category. Once everyone has come up, ask if we have made good food choices that day. Repeat with different nutrition labels if time allows.