Healthy Children - September 2012


Choosing Foods for Your Family
GO, SLOW, and WHOA Foods

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, and 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 GO, SLOW, and WHOA Foods chart 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 for a cool version created just for the kids. And, don’t forget to look at the Calories Needed Each Day parent tip sheet too to help you determine how much of these foods to eat to maintain energy balance.

Reprinted from