Examples of "go foods" include frozen broccoli, raw apples, whole grain tortillas, brown rice, skim milk, canned tuna in water, vinegar, mustard, fat-free mayonnaise and bottled water. The National Heart, Lung and Blood Institute, which is a division of the National Institutes of Health, has created a list of go foods, slow foods and whoa foods for children.
The National Heart, Lung and Blood Institute's guide helps kids learn which foods can be enjoyed all of the time, which foods can be eaten some of the time, and which foods can be eaten every once in a while.
Go foods include all fresh and frozen vegetables and fruits that do not contain added fats or sweeteners; unsweetened, whole grain breads, pastas and cereals; skim and 1 percent milk; low-fat or fat-free yogurts and cheeses; skinless, lean meats; and shellfish that are broiled, baked or steamed. Go foods also include beans, lentils and tofu; egg whites and egg substitutes; and naturally fat-free condiments such as mustard, ketchup, fat-free creamy salad dressing and fat-free sour cream. Go beverages include water, unsweetened iced tea, lemonade, diet iced tea, diet soda, 1 percent milk and fat-free milk.
Olive oils and vegetable oils can also be consumed daily since the oils do not contain any saturated or trans fats.