A Food Guide for Children

Food supplies the nutrients needed to fuel your body so you can perform your best. Go, Slow, Whoa is a simple way to recognize foods that are the smartest choices.
• “Go” Foods: Eat almost anytime (Most often) — they are lowest in fat, added sugar, and calories
• “Slow” Foods: Eat sometimes (Less often) — they are higher in fat, added sugar, and/or calories
• “Whoa” Foods: Eat once in a while (Least often) — they are very high in fat and/or added sugar, and are much higher in calories

Tips for Involving Older Children

Invite your child to:
• Peel and slice carrots, cucumbers, potatoes, etc. (try the Wow-y Maui Pasta Salad).
• Pour batter onto the griddle (try the Oatmeal Pecan Waffles (or Pancakes)).
• Flip pancakes (try the Spinach and Corn Pancakes).
• Form meatballs (try the Turkey and Beef Meatballs With Whole-Wheat Spaghetti).
• Coat chicken strips in egg and cereal batter (try the Crunchy Chicken Fingers With Tangy Dipping Sauce).
• Clean countertop surfaces and utensils.
• Slice tomatoes (try the Watermelon and Tomato Salad).
• Thread food onto skewers (try the Grapesicles).
• Help make fresh-roasted red peppers (used in multiple recipes in this
cookbook).
• Make a side dish (try the Broccoli and Cheese).
• Make his or her own meal (try the Pita Pizzas).

Note: It is up to parents to determine what tasks their children can handle.