Choosing Foods for Your Family

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

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

This downloadable chart (136 KB) has examples of foods in each group. You can place it on your fridge, share it with your family, and/or take it to the grocery store. Also, check out the colorful U R What U Eat (2.3 MB) for a cool version created just for the kids. And, don’t forget to look at the Estimated Calorie Requirements chart (83 KB), too, to help you determine how many of these foods to eat to maintain energy balance.