GO FOODS: “Almost Anytime Foods” (all without added fat!)
- bread, buns, rolls, bagels, pizza crust, tortillas, pita bread, French bread, waffles, pancakes, spaghetti, macaroni noodles, rice, all hot & cold cereals (except granola), graham crackers, rye crisps, melba toast, crisp bread, air popped popcorn, pretzels, oven baked tortilla chips, rice & popcorn cakes

SLOW FOODS: “Sometimes Foods”
- French toast, taco shells, muffins, cornbread, biscuits, granola, popcorn with butter or margarine, taco chips, all crackers not included on the GO list

WHOA FOODS: “Once in A While Foods”
- croissants, doughnuts, sweet rolls, and chips

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GO FOODS: “Almost Anytime Foods” (all without added fat!)
- all fresh, frozen, or drained canned vegetables & fruits (except avocado)

SLOW FOODS: “Sometimes Foods”
- all vegetables with added fat & salt; oven baked potatoes, avocados

WHOA FOODS: “Once in A While Foods”
- fried potatoes & other deep-fried vegetables

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GO FOODS: “Almost Anytime Foods” (all without added fat!)
- part-skim mozzarella, low-fat string cheese, string cheese, farmer cheese, low-fat cottage cheese, low-fat yogurt, non-fat, skim, or 1% white & chocolate milk, non-fat dry milk

SLOW FOODS: “Sometimes Foods”
- processed cheese spread, 2% milk

WHOA FOODS: “Once in A While Foods”
- American, Colby, Cheddar, Swiss, cream cheese, Whole milk

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GO FOODS: “Almost Anytime Foods” (all without added fat!)
- (baked, broiled, grilled, or microwaved)trimmed beef, extra lean ground beef, trimmed pork, chicken & turkey without skin, tuna canned in water, fresh & frozen unbreaded fish & shellfish, beans, split peas, lentils, hummus, tofu
- egg whites or egg substitutes

SLOW FOODS: “Sometimes Foods”
- (baked, broiled, grilled, or microwaved): lean ground beef, broiled hamburgers, ham, Canadian bacon, chicken or turkey with skin, breaded baked chicken, low-fat hot dogs, low-fat luncheon meat, turkey sausage, tuna canned in oil, baked breaded fish & shellfish, peanut butter, peanuts & other nuts, canned pork & beans, refried beans
- whole eggs scrambled, poached, or boiled

WHOA FOODS: “Once in A While Foods”
untrimmed beef & pork, regular ground beef, brisket, fried hamburgers, ribs, bacon, fried chicken & chicken nuggets, hot dogs, lunch meats, pepperoni, sausage, beef jerky, fried fish & shellfish
- whole eggs scrambled or fried in fat

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GO FOODS: “Almost Anytime Foods” (all without added fat!)
- low-fat, light & fat free: salad dressings, mayonnaise & sour cream, light syrup, low-fat gravy, tomato sauce, seasonings without salt, herbs

SLOW FOODS: “Sometimes Foods”
- tartar sauce, regular salad dressings, mayonnaise, sour cream, light cream cheese

WHOA FOODS: “Once in A While Foods”
- gravy, cheese sauce, cream sauce, and cream cheese

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GO FOODS: “Almost Anytime Foods” (all without added fat!)
- ice milk, frozen fruit juice bars, low-fat frozen yogurt, sherbet, chewy fruit snacks, fig bars, ginger snaps, low-fat cookies & cakes

SLOW FOODS: “Sometimes Foods”
- unfrosted cookies & cakes

WHOA FOODS: “Once in A While Foods”
- frosted cookies & cakes, pies, cheesecake, ice cream, chocolate candies

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GO FOODS: “Almost Anytime Foods” (all without added fat!)
- water, 100% fruit juices, low-sodium vegetable juices

WHOA FOODS: “Once in A While Foods”
- soft drinks or beverages with sugar

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