Go are foods that you can eat daily.

Slow are foods that you should only eat once or twice a week.

Whoa foods should only be eaten once or twice a month.

It’s a small taste of the recommendations given to the eight Utah families competing in this year’s Intermountain Medical Center Heart Institute’s My Heart Challenge: Family Edition. 

So what are Go, Slow and Whoa foods? Here’s a list of each of the foods and how often they can be consumed.

WHOA FOODS
These foods are not very healthy and should only be eaten once a month or less. They include:

• Doughnuts
• Candy
• Fried foods
• Processed meats
• Soda
• Cookies

SLOW FOODS
Foods in this category should only be eaten once or twice a week and include:

• Refined grains
• Lean, ground meats
• Low-sugar cookies & cakes
• Jelly, Mayo and honey

GO FOODS
The foods listed in this category are always the best option and should be consumed daily. They include:

• Whole grains
• Fruits
• Vegetables
• Healthy proteins
• Milk, cheese, yogurt

Need some additional ideas for quick, easy and healthy snacks for the whole family? Give these snacks a taste. Your heart will thank you later.

• Vegetables: Mini carrots, snap peas, cucumber slices, broccoli and cauliflower florets, celery sticks
• Fruit: Apples and applesauce, bananas, grapes, oranges, fruit cups in juice (not syrup), kiwis, peaches, berries, melons and nectarines
• Nuts: Almonds, walnuts, natural peanut butter
• Cheese: Low-fat cheese and string cheese
• Fat-free cottage cheese mixed with fruit
• Light yogurt with fruit
• Whole-grain crackers
• Baked chips
• Popcorn (air popped)
• Popsicles (sugar free)
• Pretzels
• Smoothies: Blend light yogurt with fresh or frozen fruits or vegetables