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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, 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

Taken from the National Heart, Lung, and Blood Institute website at
Thank you for your courtesy in requesting permission to use the information published by the National Heart, Lung, and Blood Institute (NHLBI).  No copyright exists on documents generated by the U.S. government, so please feel free to use any information that we provide. We simply request that you cite the NHLBI (as a part of the NIH and the U.S. Department of Health and Human Services), as well as the source document, and if you make any implications or draw any conclusions that are not in the original NHLBI document, that you make a clear statement to that effect in your publication. In addition, the material should not be used in any direct or indirect product endorsement.

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