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Go, Slow, Whoa and Reading Nutrition Labels
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We categorize foods as GO, SLOW and WHOA.
Eat more GO foods and limit SLOW and WHOA foods to maintain the right energy
balance.
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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
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•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
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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
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What do you think?GO, SLOW, or WHOA?
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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:
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Always start with the serving size so you know how much to eat.
Reading Nutrition FactsServing Size
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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
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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
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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
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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
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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
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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
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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