GO Foods

Breads and Cereals

Without added fat

Breads Bread, buns, rolls, bagels, pizza crust, tortillas, pita bread, French bread, waffles, pancakes

Pasta Spaghetti, macaroni noodles

Rice White and brown rice

Cereals All hot and cold cereals (except granola)

Crackers Graham, rye crisps, melba toast, crisp bread

Snacks Air popped popcorn, pretzels, oven baked tortilla chips, rice and popcorn cakes

Vegetables

Without added fat

All fresh, frozen, or drained canned vegetables like corn, green beans, peas, carrots, celery, potatoes, cucumbers, zucchini, lettuce, tomatoes

Fruits

All fresh, frozen, canned or dried fruits like bananas, oranges, apples, applesauce, berries, cherries, grapefruit, pears, oranges, peaches, grapes, pineapple, raisins, figs, dates

Dairy

Cheese Part-skim mozzarella, low-fat cheese, string cheese, farmer cheese, low-fat cottage cheese

Yogurt Low fat yogurt

Milk Non-fat, skim, or 1% milk, non-fat dry milk

Meats

Baked, broiled, grilled, or microwaved without added fat

Beef Trimmed beef, extra lean ground beef, ground beef that has been drained and rinsed

Pork Trimmed pork

Poultry Chicken and turkey without skin, lean ground chicken and turkey

Fish Tuna canned in water, fresh and frozen unbreaded fish and shellfish

Legumes Beans, split peas, lentils, hummus, tofu

Eggs

Without added fat

Egg whites or egg substitutes

Spreads and Sauces

Spreads Jam, jelly, spreadable fruit, honey, mustard, catsup

Dressings Fat free: salad dressings, mayonnaise, and sour cream

Sauces Light syrup, low-fat gravy, tomato sauce

Dips Fat free: yogurt, cottage cheese, sour cream, and salad dressings

Spices Seasonings without salt like garlic and onion powder, herbs

Desserts

Ice milk, ice milk bars, frozen fruit juice bars, low-fat frozen yogurt, sherbet, chewy fruit snacks, fig bars, ginger snaps

Beverages

Water, all 100% fruit juices, low-sodium vegetable juices

Slow Foods

Breads and Cereals

Without added fat

Breads French toast, taco shells, muffins, cornbread, biscuits

Cereal Granola

Crackers All varieties not included on the GO list

Snacks Popcorn with butter or margarine, taco chips

Vegetables

With added fat

All vegetables with added fat and salt; oven baked potatoes like French fries and hash browns

Dairy

Cheese Processed cheese spread

Milk 2% milk

Meats

Baked, broiled, grilled or microwaved

Beef Lean ground beef, broiled hamburgers

Pork Ham, Canadian bacon

Poultry Chicken or turkey with skin, breaded baked chicken

Processed Low-fat hot dogs and low fat luncheon meat, turkey sausage

Fish Tuna canned in oil, baked breaded fish and shellfish

Legumes Peanut butter, peanuts and other nuts, canned pork and beans, refried beans

Eggs

Without added fat

Whole eggs scrambled, poached, or boiled

Sauces

Dressing Low-fat: salad dressings, mayonnaise, and sour cream

Dips Low-fat: sour cream, cream cheese

Desserts

Unfrosted cookies and cakes

Fats

Soft (tub) margarine, vegetable oils

WHOA Foods

Breads and Cereals

Breads Croissants, doughnuts, sweet rolls

Snacks Chips

Vegetables

Fried potatoes like French fries, hash browns; other deep-fried vegetables

Dairy

Cheese American, Colby, Cheddar, Swiss, cream cheese

Milk Whole milk

Meats

Beef Untrimmed beef, regular ground beef, brisket, fried hamburgers

Pork Untrimmed pork, ribs, bacon

Poultry Fried chicken or chicken nuggets

Processed Hot dogs, lunch meats, pepperoni, sausage, beef jerky

Fish Fried fish and shellfish

Eggs

With added fat

Whole eggs fried or scrambled in fat

Sauces

Dressing: Regular salad dressing, mayonnaise and sour cream

Sauces Gravy, cheese sauce, cream sauce

Dips Made with cream cheese, mayonnaise or sour cream

Spices Salt, seasonings with salt

Desserts

Frosted cookies and cakes, pies, cheese cake, ice cream, chocolate candies, any of the USDA approved list of Foods of Minimal Nutritional Value (FMNV)

Fats

Butter, lard, salt pork, hard (stick) margarine

Beverages

Regular soft drinks or beverages with sugar