Food for Thought... and Healthy Hearts!


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.

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
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
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