We Can!’s GO, SLOW, and WHOA foods

Focus on Food Choices

GO foods are the lowest in fat and added sugar. They also are “nutrient dense” (which means they are a much better source of vitamins, minerals, and other nutrients important to health) and relatively low in calories. Enjoy GO foods almost any time. Examples of GO foods are fruits (fresh, frozen, or canned in juice), vegetables (fresh, frozen without added fat, canned without added sodium), whole grains, fat-free or low-fat milk products, lean meat, poultry, fish, beans, egg whites, or egg substitute.

SLOW foods are higher in fat, added sugar, and/or calories than GO foods. SLOW foods include vegetables with added fat, white refined bread flour, low-fat mayonnaise, and 2 percent low-fat milk. Have SLOW foods
sometimes or less often.


WHOA foods are the highest in fat and/or added sugar. They are “calorie dense” (which means a small portion is relatively high in calories) and may be low in vitamins, minerals, and other nutrients as well. Have WHOA foods only once in a while or on special occasions. And, when you do have them, have small portions. Examples of WHOA foods are whole milk, cheese, fried potatoes, croissants, muffins, butter, and creamy salad dressing.

To download a GO, SLOW, and WHOA Food Chart, go to the We Can! Web site at wecan.nhlbi.nih.