GO, SLOW and WHOA! FOODS
GO FOODS are "Almost Anytime Foods"
Breads and Cereals
Without added Fat
• Breads: Bread, buns, rolls, bagels, pizza crust, tortillas, pita bread, French bread, waffles, and pancakes.
• Pasta: Spaghetti, macaroni noodles.
• Rice: White and brown rice.
• Cereals: All hot and cold cereals (except granola).
• Crackers: Graham, rye crisps, melba toast, and crisp bread.
• Snacks: Air popped popcorn, pretzels, oven baked tortilla chips, rice and popcorn cakes.
Vegetables
Without added Fat
• All fresh, frozen, or drained canned vegetables like corn, green beans, peas, carrots, celery, potatoes, cucumbers, zucchini, lettuce, and tomatoes (except avocado).
Fruits
• All fresh, frozen, canned or dried fruits like bananas, oranges, apples, applesauce, berries, cherries, grapefruit, pears, oranges, peaches, grapes, pineapple, raisins, figs, dates.
Dairy
• Cheese- Part-skim mozzarella, low-fat string cheese, string cheese, farmer Cheese, low-fat cottage cheese.
• Yogurt- Low fat yogurt.
• Milk- Non-fat, skim, or 1% white and chocolate milk, non-fat dry milk.
Meats Baked, broiled, grilled, or microwaved without added fat
• Beef- Trimmed beef, extra lean ground beef, ground beef that has been drained and rinsed.
• Pork- Trimmed pork.
• Poultry- Chicken and turkey without skin, lean ground chicken and turkey.
• Fish- Tuna canned in water, fresh and frozen unbreaded fish and shellfish.
• Legumes Beans, split peas, lentils, hummus, tofu.
Eggs
Without added fat
• Egg whites or egg substitutes.
Spreads and Sauces
• Dressings- Low-fat, light and fat free: salad dressings, mayonnaise, and sour cream.
• Sauces- Light syrup, low-fat gravy, tomato sauce.
• Dips- Made with low fat or fat free: yogurt, cottage cheese, sour cream, and Salad dressings.
• Spices- Seasonings without salt like garlic and onion powder, herbs.
Desserts
• Ice milk, ice milk bars, frozen fruit juice bars, low-fat frozen yogurt, sherbet, chewy fruit snacks, fig bars, ginger snaps, other low-fat cookies, low-fat cakes.
Drinks
• Water, all 100% fruit juices, low-sodium vegetable juices.
SLOW FOODS are "Sometimes Foods"
Breads and Cereals
Without added Fat
• Breads: French toast, taco shells, muffins, cornbread, biscuits.
• Cereals: Granola.
• Crackers: All varieties not included on the GO list.
• Snacks: Popcorn with butter or margarine, taco chips.
Vegetables
With added Fat
• All vegetables with added fat and salt; oven baked potatoes like French fries, and hash browns; avocados.
Dairy
• Cheese- Processed cheese spread.
• Milk- 2% milk.
Meats
Baked, broiled, grilled, or microwaved
• Beef- Lean ground beef, broiled hamburgers
• Pork- Ham, Canadian Bacon.
• Poultry- Chicken or turkey with skin, breaded baked chicken.
• Processed- Low-fat hot dogs and low fat luncheon meat, turkey sausage.
• Fish- Tuna canned in oil, baked breaded fish and shellfish.
• Legumes- Peanut butter, peanuts and othe nuts, canned pork and beans, refried beans.
Eggs
Without added fat
• Whole eggs scrambled, poached, or boiled.
Spreads and Sauces
• Spreads- Tarter Sauce.
• Dressing- Regular salad dressings, mayonnaise, and sour cream.
• Dips- Made with sour cream or light cream cheese.
Desserts
• Unfrosted cookies and cakes.
Fats
• Margarine, vegetable oils.
WHOA! FOODS are "Once In A While Foods"
Breads and Cereals
• Breads- Croissants, doughnuts, sweet rolls.
• Snacks- Chips.
Vegetables
• Fried potatoes like French fries, hash browns; other deep-fried vegetables.
Dairy
• Cheese- American, Colby, Cheddar, Swiss, cream cheese.
• Milk- Whole Milk.
Meats
• Beef- Untrimmed beef, regular ground beef, brisket, fried hamburgers.
• Pork- Untrimmed pork, ribs, bacon.
• Poultry- Fried Chicken or chicken nuggets.
• Processed- Hot dogs, lunch meats, pepperoni, sausage, beef jerky.
• Fish- Fried fish and shellfish.
Eggs
With added fat
• Whole eggs fried or scrambled in fat.
Spreads and Sauces
• Sauces- Gravy, cheese sauce, cream sauce.
• Dips- Made with cream cheese.
Desserts
• Frosted cookies and cakes, pies, cheesecake, ice cream, chocolate candies.
Fats
• Butter, lard, salt pork.
Drinks
• Soft drinks or beverages with sugar.
GO FOODS are "Almost Anytime Foods"
Breads and Cereals
Without added Fat
• Breads: Bread, buns, rolls, bagels, pizza crust, tortillas, pita bread, French bread, waffles, and pancakes.
• Pasta: Spaghetti, macaroni noodles.
• Rice: White and brown rice.
• Cereals: All hot and cold cereals (except granola).
• Crackers: Graham, rye crisps, melba toast, and crisp bread.
• Snacks: Air popped popcorn, pretzels, oven baked tortilla chips, rice and popcorn cakes.
Vegetables
Without added Fat
• All fresh, frozen, or drained canned vegetables like corn, green beans, peas, carrots, celery, potatoes, cucumbers, zucchini, lettuce, and tomatoes (except avocado).
Fruits
• All fresh, frozen, canned or dried fruits like bananas, oranges, apples, applesauce, berries, cherries, grapefruit, pears, oranges, peaches, grapes, pineapple, raisins, figs, dates.
Dairy
• Cheese- Part-skim mozzarella, low-fat string cheese, string cheese, farmer Cheese, low-fat cottage cheese.
• Yogurt- Low fat yogurt.
• Milk- Non-fat, skim, or 1% white and chocolate milk, non-fat dry milk.
Meats Baked, broiled, grilled, or microwaved without added fat
• Beef- Trimmed beef, extra lean ground beef, ground beef that has been drained and rinsed.
• Pork- Trimmed pork.
• Poultry- Chicken and turkey without skin, lean ground chicken and turkey.
• Fish- Tuna canned in water, fresh and frozen unbreaded fish and shellfish.
• Legumes Beans, split peas, lentils, hummus, tofu.
Eggs
Without added fat
• Egg whites or egg substitutes.
Spreads and Sauces
• Dressings- Low-fat, light and fat free: salad dressings, mayonnaise, and sour cream.
• Sauces- Light syrup, low-fat gravy, tomato sauce.
• Dips- Made with low fat or fat free: yogurt, cottage cheese, sour cream, and Salad dressings.
• Spices- Seasonings without salt like garlic and onion powder, herbs.
Desserts
• Ice milk, ice milk bars, frozen fruit juice bars, low-fat frozen yogurt, sherbet, chewy fruit snacks, fig bars, ginger snaps, other low-fat cookies, low-fat cakes.
Drinks
• Water, all 100% fruit juices, low-sodium vegetable juices.
SLOW FOODS are "Sometimes Foods"
Breads and Cereals
Without added Fat
• Breads: French toast, taco shells, muffins, cornbread, biscuits.
• Cereals: Granola.
• Crackers: All varieties not included on the GO list.
• Snacks: Popcorn with butter or margarine, taco chips.
Vegetables
With added Fat
• All vegetables with added fat and salt; oven baked potatoes like French fries, and hash browns; avocados.
Dairy
• Cheese- Processed cheese spread.
• Milk- 2% milk.
Meats
Baked, broiled, grilled, or microwaved
• Beef- Lean ground beef, broiled hamburgers
• Pork- Ham, Canadian Bacon.
• Poultry- Chicken or turkey with skin, breaded baked chicken.
• Processed- Low-fat hot dogs and low fat luncheon meat, turkey sausage.
• Fish- Tuna canned in oil, baked breaded fish and shellfish.
• Legumes- Peanut butter, peanuts and othe nuts, canned pork and beans, refried beans.
Eggs
Without added fat
• Whole eggs scrambled, poached, or boiled.
Spreads and Sauces
• Spreads- Tarter Sauce.
• Dressing- Regular salad dressings, mayonnaise, and sour cream.
• Dips- Made with sour cream or light cream cheese.
Desserts
• Unfrosted cookies and cakes.
Fats
• Margarine, vegetable oils.
WHOA! FOODS are "Once In A While Foods"
Breads and Cereals
• Breads- Croissants, doughnuts, sweet rolls.
• Snacks- Chips.
Vegetables
• Fried potatoes like French fries, hash browns; other deep-fried vegetables.
Dairy
• Cheese- American, Colby, Cheddar, Swiss, cream cheese.
• Milk- Whole Milk.
Meats
• Beef- Untrimmed beef, regular ground beef, brisket, fried hamburgers.
• Pork- Untrimmed pork, ribs, bacon.
• Poultry- Fried Chicken or chicken nuggets.
• Processed- Hot dogs, lunch meats, pepperoni, sausage, beef jerky.
• Fish- Fried fish and shellfish.
Eggs
With added fat
• Whole eggs fried or scrambled in fat.
Spreads and Sauces
• Sauces- Gravy, cheese sauce, cream sauce.
• Dips- Made with cream cheese.
Desserts
• Frosted cookies and cakes, pies, cheesecake, ice cream, chocolate candies.
Fats
• Butter, lard, salt pork.
Drinks
• Soft drinks or beverages with sugar.