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Snacks and Sweets
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Healthy snacks can be a GO – especially for growing
children. Just be sure to choose GO snack foods like
fruits, vegetables, whole grains, low-fat dairy and lean
protein.
SLOW snacks and sweets have added sugar and/or fat,
and should be enjoyed only occasionally. WHOA snacks
are often said to have “empty calories” – few healthful
nutrients but plenty of calories that can add weight if
eaten often.
4Cut back on foods high in
solid fats, added sugars, and
salt
Many people eat foods with too
much solid fats, added sugars, and
salt (sodium). Added sugars and
fats load foods with extra calories
you don’t need. Too much sodium
may increase your blood pressure.
Eat Almost Anytime!
GO foods are lowest in fat,
added sugar, calories and are
the least processed foods.
Eat Sometimes
SLOW foods are higher in fat,
added sugar and/or calories.
SLOW foods are often more
processed than GO foods.
Eat Once in a While
WHOA foods are very high in
This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP) through
a contract awarded by the Kansas Department for Children and Families.
USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to
people with low income. It can help you buy nutritious foods for a better diet.
To find out more call 1-800-221-5689.
fat, added sugar and/or calories.
WHOA foods are the most
processed foods.
is a Simple Way to Make Smart Food Choices.
Vegetables
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Whole vegetables such as fresh, frozen and canned are
excellent GO choices.
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Beware of added butters, oils, sauces and frying. These “extras”
can turn a GO vegetable into a SLOW or WHOA vegetable.
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Adults should eat 2 ½ cups of vegetables each day. About 12
baby carrots and about 2 cups of romaine lettuce would each
equal a one-cup serving.
Fruits
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Whole fruits such as fresh, frozen, canned and dried are
excellent GO choices because they provide more fiber than
fruit juice.
Beware of added sugar or syrup. These “extras” can turn a GO
fruit into a SLOW or WHOA fruit.
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Whole grains are the best GO grains for your body. They offer
the most nutrients, and fiber, to keep your digestive system
healthy. Try to make half the grains you eat each day whole
grains.
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Refined grain products are often made with white flour. The
vitamins, fiber and other nutrients are missing from these
items, which make these grain products SLOW or WHOA
choices. Added sugar and fat can also turn healthy GO grains
into SLOW or WHOA grains.
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Wheat products, such as bread and cereal, are whole grain
foods if the first ingredient listed on the label is “100% whole
wheat” or “whole grain wheat.”
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Adults need about six ounces of grains each day. One slice of
bread, one cup of dry cereal and ½ cup of cooked rice or pasta
are each the equivalent of one ounce.
Adults should eat 2 cups of fruit each day. One small apple
and one large banana would each count as a 1 cup serving.
Dairy
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Grains
Protein
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Choose GO foods that are fat free or low fat (1%). Look for
“fat free” or “low fat” on milk, yogurt and cheese package
labels.
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Low fat and fat free dairy products provide nutrients needed to
build bone strength and reduce your risk for osteoporosis.
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Adults need about three cups of dairy foods each day. A onecup serving of milk or yogurt, or 1 ½ ounces of hard cheese,
like cheddar, each count as a one-cup serving of dairy.
Vary your protein choices. GO choices include lean or low-fat
meat, poultry and seafood, and plant proteins like beans, peas,
soy, nuts and seeds.
Keep protein foods GO foods by grilling, poaching, broiling,
roasting or baking.
Eat protein foods in amounts recommended for your nutrient
and calorie needs. Many Americans consume a diet too high in
protein, especially SLOW or WHOA forms, which can lead to
excess fat and calories in the diet.