The Stoplight Food Guide - Eat Smart, Move More NC
The Stoplight Food Guide
DIRECTING YOU TO HEALTHIER FOOD & DRINK OPTIONS
GO
ANYTIME CHOICES (GO)
? Healthiest within each food group ? Lowest in fat, sugar and calories ? Highest in healthy nutrients-like vitamins, minerals & fiber ? Enjoy 2 or more* from each food group, daily
*up to recommended amount
SLOW
SOMETIMES CHOICES (SLOW)
? Higher in fat, sugar and calories ? Lower in healthy nutrients ? Aim for 0-1 serving from each food group, daily
WHOA
RARELY CHOICES (WHOA)
? Highest in fat, sugar and calories ? Lowest in healthy nutrients ? Save for special times; 1 or 2 from each food group, weekly
Know the food groups
Un
derstand
that
each
food
group
contains
Go
, Slow and Whoa choices
Ch
eck the Nutrition Facts Label
Me
asure or count out correct Serving Sizes
Pediatric Healthy Weight Research and Treatment Center
Copyright ? 2013 - All Rights Reserved.
GRAINS
BREAD RICE CEREAL PASTA CRACKERS
How much per day? Depending on the person, 5 to 12 servings. You may need: ____
Look for whole grain listed first on the ingredient list
What counts as 1 serving? 1 slice of bread 1 cup of cereal ? cup of cooked rice, cereal or pasta ? of bun, sub roll or bagel Amount listed on the Nutrition Facts 28g = 1oz = 1serv
ANYT
IME
Per serving: 80-100 calories, 2g or more fiber, 6g or less sugar
SOMET
IMES
Per serving: 100-200 calories, 1 or 2g fiber, 6-12g sugar
RARELY
Per serving: over 200 calories,
Less than 1g fiber, over 12g sugar
Plain oatmeal English muffin Plain popcorn Wheat crackers
Mini bagel Plain grits Brown rice Quinoa
Granola bar with ................
................
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