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Go, Slow, Whoa and Reading Nutrition Labels

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Page 1: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

Go, Slow, Whoa and Reading Nutrition Labels

Page 2: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

We categorize foods as GO, SLOW and WHOA.

Eat more GO foods and limit SLOW and WHOA foods to maintain the right energy

balance.

Page 3: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

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, SLOW, WHOAGO

Page 4: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

•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

GO, SLOW, WHOASLOW

Page 5: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

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

GO, SLOW, WHOAWHOA

Page 6: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

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

Page 7: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

GO SLOW WHOAGrains/Starchy Vegetables 5 1

2 choices per WEEK

Fruits and Vegetables 4 0

Dairy 3 0Protein 4 1

GO, SLOW, WHOAFrequency and types of GO, SLOW, WHOA foods

WHOA: 1-2 servings per weekSLOW: 1-2 servings per dayGO: All remaining food choices

Recommended types based on an 1800 calorie diet:

Page 8: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

Always start with the serving size so you know how much to eat.

Reading Nutrition FactsServing Size

Page 9: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

Aim for 150 calories for snacks and 400-500 calories for meals.

Reading Nutrition FactsCalories

Less than 150 calories

Less than 250 calories

More than 250 calories

Page 10: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

Fat is also important to check. It should be limited in your diet.

Reading Nutrition FactsFat

Less than 3 grams of fat

Less than 6 grams of fat

More than 6 grams of fat

Page 11: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

Sugary foods and drinks should be limited in your diet.

Reading Nutrition FactsSugar

Less than 7 grams of sugar (except nonfat dairy and fruits)

Between 7-10 grams of sugar

More than 10 grams of fat

Page 12: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

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

Reading Nutrition FactsProtein

Page 13: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

Fiber helps to control hunger and has many other health benefits.

Reading Nutrition FactsFiber

• >3g of fiber is a good fiber source • >5g of fiber is an excellent fiber source

Page 14: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

1. What is the serving size?2. How many calories per serving?3. How many grams of fat per serving?4. How many grams of sugar per serving?5. Is this food a good source of fiber or protein?6. Would this food be GO, SLOW or WHOA?

Let’s Practice!Non-Fat Yogurt

Page 15: Go, Slow, Whoa and Reading Nutrition Labels. We categorize foods as GO, SLOW and WHOA. Eat more GO foods and limit SLOW and WHOA foods to maintain the

1. What is the serving size?2. How many calories per

serving?3. How many grams of fat per

serving?4. How many grams of sugar

per serving?5. Is this food a good source of

fiber or protein?6. Would this food be GO,

SLOW or WHOA?

Let’s Practice!Teddy Grahams


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