WhoaSlow Go Foods

“Go, Slow, and Whoa Foods” is a great way to categorize your diet based on the healthy foods, the not so healthy foods, and the foods to eat sparingly. The green or “Go” foods should be consumed daily because they are higher in nutrients such as fiber, healthy fats, vitamins, and minerals. The yellow or “Slow” foods should be consumed only once or twice a week because they are lacking in certain nutrients and are more calorie dense. The red or “Whoa” foods should be consumed only once or twice a month because they are high in saturated fat, trans fat, sodium, and/or sugar and will negatively impact your health. Remember to check your serving sizes, which are listed below for each food group and each item.

GO FOODSBread (with at least 3 grams of fiber and 80-100 calories per slice)•Oat Bran, Pumpernickel, Rye, 100% Whole wheat (1 slice)•Whole wheat pita or Whole grain bun (1/2)•100% Whole grain bagel (1/4)Cereal (more than 4 grams of fiber and less than 120 calories per serving)•Barley, Dry Cereal, Oat bran, Oatmeal (1/2 cup)•Muesli (1/4 cup)Snacks (more than 2 grams of fiber, less than 120 calories per serving)•Pretzels, whole wheat (17 small twists)•Popcorn, air-popped (3 cups)Soy crisps (17 crisps)Rye crispbreads (2)Whole grain crackers (4)Starchy VegetablesCorn, Green peas, Sweet potato, Yam (1/2 cup)Pumpkin, Rutabaga, Winter squash (1 cup)OthersBarley, Quinoa (1/4 cup, cooked)Bulgar (1/2 cup, cooked)Rice, brown, Pasta, whole wheat (1/3 cup cooked)Tortilla (8-in whole wheat)

SLOW FOODSBread•Bagel (1/4)•English muffin, White bun, White pita (1/2)•White bread (1 slice)Cereal•Cream of Wheat (1/2 cup, cooked)•Granola, low fat (1/4 cup)•Grits, plain (1/3 cup, cooked)•Puffed cereal (1 ½ cups)Snacks•Chips, baked (15 chips)•Crackers, wheat/low fat (5)•Pretzels (17 small twists)•Rice Cakes (2 large)Starchy Vegetables•Baked potato (1/3 cup, about ¼ of a potato or 3 oz)OthersCouscous, Hominy, Pasta (white), Polenta, Rice (white)- (1/3 cup, cooked)Tortilla flour, corn (6 inch)

WHOA FOODSBread•Biscuit (1 2-inch diameter)•Cornbread (1, 2-inch sq.)•Croissant (3 inch)•Foccacia (1, 2-inch sq.)Cereal•Dry and sugared (1/2 cup)•Granola, high fat (1/4 cup)Snacks•Potato chips/tortilla chips (9 chips)•Corn chips, original (15)•Crackers- buttered, saltines, or wheat with added fat (6); oyster crackers (24)Starchy Vegetables•French fries (1/2 cup)•Fried vegetables (1/4 cup)•Mashed potatoes (1/2 cup)OthersBelgian waffles (1/4)Croutons (1 cup)Doughnut, plain (1/2)Muffin, small (1)Pancake (4 inch)Ramen noodles (1/2 cup)Risotto (1/4 cup)Sweet roll (1/2)Taco shell (6 inch)

Grains and Starches: one serving= 15 grams of carbohydrate and 0-3 grams of protein. 80-100 cals/serving for Go and Slow foods. Serving size varies, see below.

Dairy: one serving= 12 grams of carbohydrate and 8 grams of protein per serving. Serving size varies, see below. 80-90 calories and 0-3 grams of fat per serving.

GO FOODSMilk•1% (1 cup)•Dry nonfat (1/3 cup)•Evaporated nonfat (1/2 cup)•Skim (1 cup)•Soymilk (1 cup)Smoothie, less than 3 grams of fat (1 cup)Yogurt•Nonfat-light (2/3 cup)•Soy plain (2/3 cup)

SLOW FOODSMilk•Buttermilk (1 cup)•2% (1 cup)Smoothie, less than 5 grams of fat (1 cup)Yogurt •Flavored low fat (2/3 cup)•Flavored non fat (2/3 cup)•Plain low fat (2/3 cup)

WHOA FOODSMilk•Evaporated (1/2 cup)•Goat (1 cup)•Whole (1 cup)Smoothie, less than 8 grams of fat (1 cup)Yogurt•Regular (2/3 cup)Kefir (2/3 cup)

Fruit: one serving= 15 grams of carbohydrate and 60 calories. Serving size varies, see below.

GO FOODS•Apple (1)•Apricots (4 fresh, 7 dried)•Banana (1/2)•Blackberries (3/4 cup)•Blueberries (3/4 cup)•Cantaloupe (1 ¼ cup)•Cherries (12)•Cranberries (1 cup whole)•Figs (2 fresh)•Grapes, red (15)•Grapefruit (1/2)•Mango (1/2)•Nectarine (1)•Orange (1)•Papaya (1/2)•Peach (1)•Pear (1/2)•Pineapple (1/2 cup)•Plum (1 large or 2 small)•Prunes (3)•Raspberries (3/4 cup)•Strawberries (3/4 cup)•Tangerines (2)•Watermelon (1 ¼ cup)

SLOW FOODS•Applesauce, unsweetened (1/2 cup)•Canned fruit, with natural juices (1/2 cup)•Cranberries (2 Tbsp dried, sweetened)•Dates (1/4 cup•Figs (1 ½ dried)•Mandarin oranges (3/4 cup)•Raisins (2 Tbsp)

WHOA FOODS•Applesauce, sweetened (1/2 cup)•Canned fruit, with syrup (1/2 cup)•Cranberry sauce (1/4 cup)•Fruit juice (1/2 cup)•Grapefruit juice (1/2 cup)- *Avoid if on cholesterol medication- like Simvastatin*

Vegetables: one serving= 5 grams of carbohydrate and 25 calories per serving, ½cup cooked; 1 cup raw. All “healthy” vegetables are without fat added and are higher in fiber and lower in sodium.

WHOA FOODS•Any fried vegetables (1/4 cup)•Sauerkraut (high sodium)•Tomato Juice (high sodium)

GO FOODS•Artichokes•Asparagus (6 spears)•Bean sprouts•Beats•Broccoli•Brussels Sprouts•Cabbage, red•Carrots•Cauliflower•Celery•Cucumber•Eggplant•Garlic•Green Beans•Greens: chard, lettuce, spinach, collards, kale, turnips, leeks, onions, scallions•Mushrooms•Okra•Parsnips•Pea Pods•Peppers•Radishes•Summer squash•Tomatoes•Turnips•Water chestnuts•Zucchini

SLOW FOODS

Sweets and Alcohol: serving size varies, see below.

GO FOODS•100% fruit spread (1 Tbsp)•Fruit juice bar (3 oz)•Graham crackers (3 squares)•Ice cream, fat free (1/2 cup)•Pudding, sugar free (1/2 cup)•Yogurt, fat free, frozen (1/2 cup)(15 g of carbs, < 3 g of fat)

SLOW FOODS•Angel food cake (1/12 of a round cake)•Brown sugar (1 Tbsp)•Chocolate kisses, dark (4)•Chocolate syrup (2 Tbsp)•Gingersnaps (3)•Honey, Jam (1 Tbsp)•Ice cream, yogurt, sorbet- low fat (1/2 cup)•Maple syrup, light (2 Tbsp)

WHOA FOODS•Beer (12 oz)•Wine (4 oz) •Liquor (1 ½ oz)•Soda (12 oz)•Sweet tea (12 oz)•Chocolate kisses, non-dark (4)•Ice cream (1/2 cup)•Jelly, Maple Syrup (1 Tbsp)

Fat: one serving= 45 calories and 5 grams of fat. Serving size varies, see below.

GO FOODS•Avocado (2 Tbsp.)•Pesto w/ olive oil (1 Tbsp)Nuts (raw)•Almonds, Cashews (6)•Peanuts (10 whole)•Pecans (5 halves)•Walnuts (4 halves)Nut Butter, natural (2 Tbsp)•Almond•Peanut•SesameOlives•Black (8)•Green, pimento (10)Oil (1 tsp)•Canola•Olive•FlaxseedPlant sterol enriched spread/ no trans fat spreadLight (1 Tbsp)Regular (2 tsp)SeedsFlax, ground (2 Tbsp)Pumpkin (1 Tbsp)Sunflower (1 Tbsp)

SLOW FOODS•Cream cheese, fat free (1 Tbsp)•Sour cream, low fat (3 Tbsp)•Tartar Sauce (1 tsp)Mayonnaise•Light (1 Tbsp)•Regular (1 tsp)Oil (1 tsp)•Corn•Safflower•SoybeanSalad dressing•Fat-free (2 Tbsp)•Reduced fat•Regular (1 Tbsp)Spread•Light Non-Hydrogenated (1 Tbsp)•Non-Hydrogenated (2 tsp)

WHOA FOODS•Coconut (2 Tbsp)•Coconut milk (1 Tbsp)•Half and half (2 tsp)•Lard (1 tsp)•Margarine (1 tsp)•Meat gravy (2 Tbsp)•Shortening (1 tsp)•Sour cream (2 Tbsp)Butter•Reduced fat (1 Tbsp)•Regular (1 tsp)•Whipped (2 tsp)Cream Cheese•Reduced fat (2 Tbsp)•Regular (1 Tbsp)

Protein: One serving= 1 oz. Follow other serving sizes below.

GO FOODSAnimal Sources•Cheese, < 3 g fat•Cottage cheese, non fat or low fat (1/4 cup)•Egg: Substitute (1/4 cup) or Whites (2)•Fish, canned in water: Herring, Mackerel, Tuna, Wild Salmon, Sardines, Anchovies•Fish, freshwater and saltwater: Bluefish, Salmon, Squid, Trout, Swordfish

SLOW FOODSAnimal Sources•Beef (< 5 g fat): Flank, Roast, Round, Sirloin•Cheese, 3-5 g of fat•Cottage Cheese (1/4 cup)•Egg (1)•Hot dog, < 6 g of fat (1)•Lamb: Chop, Leg, Roast•Lunch meat, 3-5 g of fat•Pork: Canadian bacon, Chop, Cutlet, Ham, Loin

WHOA FOODSAnimal Sources •Beef: Porterhouse, Prime Rib, Ribeye•Cheese, > 8 g of fat•Fish, fried•Hot dog, > 8 g of fat•Lunch meat, > 8 g of fat•Pork: Bacon (3 slices), Ribs, Sausage

SLOW FOODS•Poultry, dark meat, no skinPlant Sources•Lunch meat, vegetarian (1/2 slice)•Soy products: -Hot Dog (1)-Sausage (1)-Tofu nuggets (2-4)

WHOA FOODS-Poultry, dark meat, with skin or fried

GO FOODS•Hot Dog, fat free (1)•Lunch meat, < 3 g fat•Poultry, white meat, no skin•Shellfish: Crab, Oysters (6), Lobster, Shrimp•Wild game, no skinPlant Sources•Beans (1/2 cup): Garbanzo, Lentil, Pinto, Kidney, Lima, Soy•Soy products: Burger (1/2), Cheese (1 oz)•Tempeh (1/4 cup)•Tofu: Soft, Firm, Extra Firm, raw (3 oz)

Free Foods: Servings noted. Free foods have less than 20 calories and 5 grams of carbohydrates.

GO FOODS•Artificial sweeteners•Broth, low sodium/low fat•Club soda•Cocoa powder, unsweet (1Tbsp)•Cooking wine•Dressings, low calorie (2 Tbsp)•Dried herbs, (no sodium)•Flavoring extracts•Fresh herbs•Gelatin, sugar free (1/2 cup)•Lemon and lime juice•Salsa (1/4 cup)•Spices•Stevia, natural sweetener•Taco Sauce (1 Tbsp)•True lemon and lime flavoring•Unflavored gelatin•Vinegar (all flavors)

SLOW FOODS•Dill pickles (1- ½ large, high sodium)•Ketchup (1 Tbsp)•Mustard•Pimento•Soy sauce, light/ low sodium•Sugar-free candy•Sugar-free drink mixes•Sugar-free gum (1 piece)•Sugar-free jelly (1 tsp)•Tabasco sauce•Worcestershire sauce

WHOA FOODS•Creamer, powdered & liquid (2 tsp)•Whipped topping

Combination Foods: Serving sizes noted below.

GO FOODS•Babba Gannoush (1 Tbsp)•Black beans and brown rice (1 cup)•Boca brand products•Chicken and broccoli (1 cup)•Chicken Tikka (1 cup)•Crab Cake, non-fried (2 oz)•Gardenburger (1 patty)•Grape leaves (3 rolled)•Hummus (2 Tbsp) + Whole wheat pita bread (4”)•Healthy frozen meals (<40 grams carbs/serving)•Jambalaya, Creole style (1 cup)•Kabobs (2 oz meat + vegetables)•La Choy products (1 cup)•Morningstar products•Omelet: 2 egg whites w/ vegetables•Marinara sauce (1/2 cup)•Steamed vegetable dumplings (2)•Sushi: octopus/California roll/ rainbow roll (2 pieces)•Tandori Chicken (1/2 cup)•Vegetable soup (1 cup)•Vegetarian, thin wheat crust pizza (<40 grams carbs/ serving)

SLOW FOODS•Beans and white rice (1 cup)•Beef chow main (1 cup)•Chicken casserole, low fat mayo/sour cream (1 cup)•Chicken with yellow rice (1 cup)•Coleslaw (1/2 cup)•Fajitas (1), non-beef•Fish tacos (1)•Green Giant meals (<40 grams carbs/serving- 1 cup)•Guacamole (1/4 cup)•Gyros (4 oz)•Homemade potato salad (1/2 cup)•Hot and sour soup (1 cup)•Hunan beef (1/4 cup)•Kung Pao chicken (1/2 cup)•Omelet w/ meat and cheese•Mongolian beef (1 cup)•Soft taco w/ lean beef, chicken, vegetable, tofu (1)•Spaghetti + meatballs, 1 cup noodles + ½ cup marinara•Spring rolls (small- 2)•Stuffing (1/2 cup)•Tamale (3.5 oz)- (1)•Tofu scramble (1/2 cup)•Thin crust pizza, non-whole wheat crust vegetarian (1/4)•Won Ton soup (1 cup)

WHOA FOODS•Baked beans (1/2 cup)•Burritos, beef (1)•Calzones (1 small)•Cannelloni (1 tube)•Chicken pot pie (1/2 small)•Chicken Alfredo (1/2 cup)•Canned ravioli/ spaghetti (1 cup)•Chicken noodle soup (1/2 cup)•Chili cheese fries (10)•Chicken and dumplings (1/2 cup)•Chili (canned) (1 cup)•Corn dog (1)•Country fried steak (3 oz)•Cream soup (1 cup)•Deep dish/ stuffed/ rising crust pizza with meat and cheese (1/6 of pizza)•Enchilada: beef, chicken, cheese (1)•Falafel (1/4 cup)•Frozen sausage and biscuit (1 small)•Goulash (1 cup)•General Tso chicken (1 cup)•Hamburger Helper (1 cup)•Home Bistro meals (1)•Hot Pockets (1)•Lasagna, with meat (6 oz)•Lean Pockets (1)•Lipton packaged meals (1)•Macaroni and cheese (1/2 cup)•Marie Callender’s entrée (1)•Meal replacement bars (1)- >40 g carbs, > 15 g fat

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Now that you’ve learned how to color-code your foods by food group and determined serving sizes, how do you turn that knowledge into a typical daily diet? It’s as easy as 1, 2, 3, 4… “Carbohydrate counting” is known as an easy way for people with Diabetes to develop a healthy diet. This method can easily be translated into counting for all carbohydrate foods for all types of people. There are a few easy steps in this process and some basic math to remember, but once you understand the whole process, it will be simple to make up your daily nutritious diet.

Step 1: Figure out your Caloric allowance: Your caloric allowance or total calories consumed per day should be determined based on your current weight and your goal weight. Remember that 3500 calories equals 1 lb so factor this into the equation if you are trying to lose some pounds. Simply take 250 calories out of your diet per day and burn an extra 250 calories by walking about 2.5 miles each day and you can lose 1 lb per week. Talk to your physician or to a dietitian to figure out the best caloric intake for your goals. For example: lets say you have been given an 1800 calorie per day allowance.Step 2: Read the labels and learn serving sizes: When you are reading food labels, look for total carbohydrates first. One carbohydrate serving or choice is equal to about 15 grams of carbohydrates.For example: 1 slice of regular bread= about 15 grams carbohydrate= 1 serving or choice1 medium apple= about 15 grams carbohydrate= 1 serving or choice8 ounces of milk= about 15 grams carbohydrate= 1 serving or choiceStep 3: Do the math-Lets say for example you want 50% of your total calories to be carbohydrates, therefore, an 1800 calorie diet will allow 900 calories from carbohydrates

1800 calories x 50% = 900 calories from carbohydrates- There are 4 calories per gram of carbohydrate, so:

900 calories/ 4 = 225 grams of total carbohydrate for the day- Next, remember 15 grams= 1 serving, so:

225 grams/ 15= 15 servings of carbohydrates per dayStep 4: Turn the math into a daily dietThose 15 servings should be divided among your meals and snacks and should include any grains or starches, dairy, and fruit consumed. Vegetables are considered carbohydrates but unless starchy vegetables, such as corn, peas, potatoes, they do not count toward the total carbohydrates.

For example: for breakfast- 1 serving of dairy, 1 serving of fruit, 2 servings of grainsfor lunch- 1 serving of dairy, 1 serving of fruit, 2 servings of grainsfor dinner- allow 3-4 servings of grains, vegetablesfor snacks- leaves 3-4 servings for dairy, fruit, or grains