Looking for an easy way to eat healthier? The U.S. National Heart, Lung, and Blood Institute (part of the National Institutes of Health) suggests we use Go, Slow, and Whoa as a way to think about food. Think of the healthiest foods as "go" foods. These are foods like steamed or raw veggies and skim or low-fat milk that are good to eat almost anytime. Foods that are OK to eat sometimes are "slow" foods. Foods like hamburgers or pancakes aren't off limits — but they shouldn't be eaten every day. At most, you'll want to eat these foods just a couple of times a week. Some foods should make you stop, think, and say, "Whoa! Should I eat that?" These foods are the least healthy. They are the most likely to cause weight problems, especially if a person eats them all the time. "Whoa!" foods are once-in-a-while foods, like French fries or ice cream. Go Foods Eat these almost anytime: Vegetables Almost all fresh, frozen, and canned vegetables without added fat (such as butter) or sauces Fruits All fresh and frozen fruits Canned fruits packed in juice Breads and Cereals Whole-grain breads, pitas, and tortillas Whole-grain pasta, brown rice Hot and cold unsweetened whole-grain breakfast cereals Milk and Milk Products Skim and 1% milk Fat-free and low-fat yogurt Part-skim, reduced-fat, and fat-free cheese Low-fat and fat-free cottage cheese Meats and Other Sources of Protein Beef and pork that has the fat cut off before cooking Extra-lean ground beef Chicken and turkey without skin Tuna canned in water Fish and shellfish that's been baked, broiled, steamed, or grilled Beans, split peas, and lentils Tofu Egg whites and substitutes Sweets and Snacks Sweets and snacks are never "go" foods. Even though some sweets and snacks are lower in fat and calories, people should limit the amount of sweets and snacks they eat so they don't take in more calories than their bodies need. Spreads and Condiments Ketchup Mustard Fat-free creamy salad dressing Fat-free mayonnaise Fat-free sour cream Vinegar Drinks Water Fat-free and 1% milk Diet soda Diet and unsweetened iced teas and lemonade Slow Foods Eat these sometimes: Vegetables All vegetables in added fat and sauces Oven-baked fries Avocados Fruits 100% fruit juice Fruits canned in light syrup Dried fruits Breads and Cereals White bread and pasta that's not whole grain Taco shells French toast, waffles, and pancakes Biscuits Granola Milk and Milk Products 2% milk Processed cheese spreads Meats and Other Sources of Protein Lean ground beef Broiled hamburgers Chicken and turkey with the skin Tuna canned in oil Ham Low-fat hot dogs Canadian bacon Peanut butter Nuts Whole eggs cooked without added fat, such as boiled or poached Sweets and Snacks Ice milk bars Frozen fruit-juice bars Low-fat frozen yogurt Low-fat ice cream Fig bars Ginger snaps Baked chips Low-fat microwave popcorn Pretzels Spreads and Condiments Vegetable oil* Olive oil* Oil-based salad dressing* Low-fat creamy salad dressing Low-fat mayonnaise Low-fat sour cream Soft margarine Drinks 2% milk 100% fruit juice Sports drinks Whoa Foods Eat these once in a while: Vegetables Any vegetable fried in oil, such as French fries or hash browns Fruits Fruits canned in heavy syrup Breads and Cereals Doughnuts, muffins, croissants, and sweet rolls Sweetened breakfast cereals Crackers that have hydrogenated oils (trans fats) Milk and Milk Products Whole milk Full-fat cheese Cream cheese Yogurt made from whole milk Meats and Other Sources of Protein Beef and pork that hasn't had the fat cut off before cooking Fried hamburgers Fried chicken Bacon Fried fish and shellfish Chicken nuggets Hot dogs Lunch meats Pepperoni Sausage Ribs Whole eggs cooked with added fat, such as butter, fat, or oil Sweets and Snacks Cookies, cakes, and pies Cheesecake Ice cream Chocolate candy Chips Buttered microwave popcorn Spreads and Condiments Butter Stick margarine Lard Salt pork Gravy Regular creamy salad dressing Mayonnaise Tartar sauce Sour cream Cheese sauce Cream cheese Cream cheese dips Drinks Whole milk Regular soda Sweetened iced teas and lemonade Fruit drinks with less than 100% fruit juice Source: U.S. National Heart, Lung, and Blood Institute, National Institutes of Health *Vegetable and olive oils that have no saturated or trans fats and can be eaten daily, but in limited portions to meet daily calorie needs. Back to Articles Related Articles MyPlate Food Guide MyPlate is designed to make it easier to understand healthy eating. Read More School Lunches Lunch is a great part of the school day. Find out why what you eat can rev you up - or slow you down - for the afternoon ahead. Read More Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2021 KidsHealth®. All rights reserved. Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.