GO foods are the lowest in fat, sugar and calories, and can be eaten almost anytime.E.g., fruits, vegetables, whole grains without added fats, lean cuts of meat, water, fat-free or 1 percent low-fat milk, baked chips or pretzels
SLOW foods are higher in fat, added sugar and calories and should be eaten sometimes or less often. E.g., pasta, fruits in light syrup, peanut butter, avocado, white rice, 2 percent low-fat milk.
WHOA foods should only be eaten occasionally. E.g., fried foods, cakes and doughnuts, whole milk and regular soda.