Go, Slow, and Whoa! A Quick Guide to Healthy Eating

Article Translations: (Spanish)

Looking for an easy way to eat healthier? The U.S. National Heart, Lung, and Blood Institute (part of the National Institutes of Health) suggests we think about foods in terms of Go, Slow, or Whoa.

Think of the healthiest foods as "go" foods. These are foods like steamed or raw veggies and skim or low-fat milk that are good to eat almost anytime.

Foods that are OK to eat sometimes are "slow" foods. Foods like hamburgers or pancakes aren't off limits — but they shouldn't be eaten every day. At most, you'll want to eat these foods just a couple of times a week.

Some foods should make you stop, think, and say, "Whoa! Should I eat that?" These foods are the least healthy and the most likely to cause weight problems, especially if a person eats them all the time."Whoa!" foods are once-in-a-while foods, like French fries or ice cream.

Printable Chart

Here's a chart of Go, Slow, and Whoa foods. You can print this as your guide to learning what you can eat when:

*Though some of the foods in this row are lower in fat and calories, all sweets and snacks need to be limited in order to not exceed daily calorie requirements.

**Vegetable and olive oils contain no saturated or trans fats and can be eaten daily, but in limited portions to meet daily calorie needs.

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