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…quick tips for seasonal health, safety and fun

Go, Slow, and Whoa Foods

Use this chart as a guide to help you and your family make smart food choices. For more healthy eating information, visit

Source: Adapted from CATCH: Coordinated Approach to Child Health, 4th Grade Curriculum, University of California and Flaghouse, Inc. 2002
Food Group GO
Almost anytime foods
Sometimes foods
Once in a while foods
Vegetables Almost all fresh, frozen, and canned vegetables without added fat and sauces All vegetables with added fat and sauces; ovenbaked french fries; avocado Fried potatoes, like french fries or hash browns; other deep-fried vegetables
Fruits All fresh, frozen, canned (in juice) 100 percent fruit juice; fruits canned in light syrup; dried fruits Fruits canned in heavy syrup
Breads and Cereals Whole-grain breads, including pita bread; tortillas and whole-grain pasta; brown rice; hot and cold unsweetened whole grain breakfast cereals White refined flour bread, rice, and pasta. French toast; taco shells; cornbread; biscuits; granola; waffles and pancakes Croissants; muffins; doughnuts; sweet rolls; crackers made with trans fats; calorically sweetened breakfast cereals
Milk and Milk Products Fat-free or 1 percent lowfat milk; fat-free or low-fat yogurt; part skim, reduced fat, and fatfree cheese; low-fat or fat-free cottage cheese 2 percent low-fat milk; processed cheese spread Whole milk; full-fat American, cheddar, Colby, Swiss, cream cheese; whole-milk yogurt
Meats, Poultry, Fish, Eggs, Beans, and Nuts Trimmed beef and pork; extra lean ground beef; chicken and turkey without skin; tuna canned in water; baked, broiled, steamed, grilled fish and shellfish; beans, split peas, lentils, tofu; egg whites and egg substitutes Lean ground beef, broiled hamburgers; ham, Canadian bacon; chicken and turkey with skin; lowfat hot dogs; tuna canned in oil; peanut butter; nuts; whole eggs cooked without added fat Untrimmed beef and pork; regular ground beef; fried hamburgers; ribs; bacon; fried chicken, chicken nuggets; hot dogs, lunch meats, pepperoni, sausage; fried fish and shellfish; whole eggs cooked with fat
Sweets and Snacks   Ice milk bars; frozen fruit juice bars; low-fat or fatfree frozen yogurt and ice cream; fig bars, ginger snaps, baked chips; low-fat microwave popcorn; pretzels Cookies and cakes; pies; cheese cake; ice cream; chocolate; candy; chips; buttered microwave popcorn
Fats/Condiments Vinegar; ketchup; mustard; fat-free creamy salad dressing; fat-free mayonnaise; fat-free sour cream, Vegetable oil, olive oil, and oil-based salad dressing; soft margarine; low-fat creamy salad dressing; low-fat mayonnaise; low-fat sour cream Butter, stick margarine; lard; salt pork; gravy; regular creamy salad dressing; mayonnaise; tartar sauce; sour cream; cheese sauce; cream sauce; cream cheese dips
Beverages Water, fat-free milk or 1 percent low-fat milk; diet soda; unsweetened ice tea or diet iced tea and lemonade 2 percent low-fat milk; 100 percent fruit juice; sports drinks Whole milk; regular soda; calorically sweetened iced teas and lemonade; fruit drinks with less than 100 percent fruit juice


Summer 2007 Issue: Volume 2 Number 3 Page 28