1. Go, Slow, Whoa and Reading Nutrition Labels

2. We categorize foods as GO, SLOW and WHOA
We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the right energy balance.
To help you make good food choices, we divide foods into three categories: GO, SLOW and WHOA. Eating more GO foods and limiting SLOW and WHOA foods reduces calories and helps maintain the right energy balance. GO foods also provide your body with more nutrients to keep you healthy.

3. Go GO, SLOW, WHOA GO Holistic and Nutrient Dense
Less than 150 calories
Less than 3 grams of fat
Less than 7 grams of sugar
High in fiber and protein
Exceptions: Fruit, fat free dairy products
Examples: Whole grains, fat free dairy, calorie free drinks, chicken, fish, extra lean meat (97% lean), low calorie condiments, sugar free snacks Go

4. Slow GO, SLOW, WHOA SLOW Between 150-250 calories Less than 6g of fat
Less than 10g of sugar
Examples: Reduced fat dairy, 100% juice, white pasta/bread, turkey meat alternatives, fruits and vegetables with added sugars or fats
Slow

5. Whoa GO, SLOW, WHOA WHOA More than 250 calories More than 6g of fat
More than 10g of sugar
Examples: Regular fat dairy, red meat, processed meats, sugary drinks, fried foods, chips, cookies, sugary cereals, candy
Whoa

6. What do you think?
GO, SLOW, or WHOA?

7. GO, SLOW, WHOA Frequency and types of GO, SLOW, WHOA foods
WHOA: 1-2 servings per week
SLOW: 1-2 servings per day
GO: All remaining food choices
Recommended types based on an 1800 calorie diet: GO
SLOW
WHOA
Grains/Starchy Vegetables 5 1
2 choices per WEEK
Fruits and Vegetables 4
Dairy 3
Protein

8. Reading Nutrition Facts Serving Size
Always start with the serving size so you know how much to eat.

9. Reading Nutrition Facts Calories
Aim for 150 calories for snacks and calories for meals.
Less than 150 calories
Less than 250 calories
More than 250 calories

10. Reading Nutrition Facts Fat
Fat is also important to check. It should be limited in your diet.
Less than 3 grams of fat
Less than 6 grams of fat
More than 6 grams of fat

11. Reading Nutrition Facts Sugar
Less than 7 grams of sugar (except nonfat dairy and fruits)
Between 7-10 grams of sugar
More than 10 grams of fat
Sugary foods and drinks should be limited in your diet.

12. Reading Nutrition Facts Protein
Protein helps build muscle and keep you healthy and full. Try to eat foods with 3-5 grams of protein per serving.

13. Reading Nutrition Facts Fiber
>3g of fiber is a good fiber source
>5g of fiber is an excellent fiber source
Fiber helps to control hunger and has many other health benefits.

14. Let’s Practice! Non-Fat Yogurt
What is the serving size?
How many calories per serving?
How many grams of fat per serving?
How many grams of sugar per serving?
Is this food a good source of fiber or protein?
Would this food be GO, SLOW or WHOA?

15. Let’s Practice! Teddy Grahams
What is the serving size?
How many calories per serving?
How many grams of fat per serving?
How many grams of sugar per serving?
Is this food a good source of fiber or protein?
Would this food be GO, SLOW or WHOA?
Activity: Pass out food packages that represent a day’s worth of food and have kids determine if their food is GO, SLOW or WHOA, then come up and stand in designated spot for each category. Once everyone has come up, ask if we have made good food choices that day. Repeat with different nutrition labels if time allows.