Freeze It: Go, Slow, Whoa Foods
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Food Category Why?
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Air Popped PopcornGoPopcorn is an unprocessed whole grain. Air-popped popcorn does not involve oil, which add fat and calories. Limit the amount of butter and salt you use.
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AlmondsSlowAlmonds are nutrient dense (vitamin E, calcium, magnesium and potassium) and a good source of protein and fiber, but they are high in fat. Eat in moderation.
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Apple JuiceSlowDrinking apple juice helps you hydrate your body and get some calcium and vitamin C, but it is high in sugar and low in fiber. Look for 100% apple juice drinks. Most of the nutrients in apples can be found in the peels; eating an apple is better than drinking the juice.
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Apple PieWhoaApple pie is high in fat, sugar, salt and calories. It gives your body very few nutrients. Eat only once in a while.
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ApplesGoRaw apples (with the peel) are high in fiber and nutrients like vitamin C. They are naturally low in salt, fat, and calories.
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ApplesauceGoApplesauce contains fiber and nutrients like vitamin C. Look for "no sugar added" applesauce.
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BaconWhoaBacon is high in fat (especially saturated fat), salt and calories. It is not a lean meat, but it does contain some protein. Eat only once in a while.
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BaguetteSlowBaguettes are usually made with white refined flour and may contain a lot of salt. They don't offer the same health benefits of whole grain breads that give your body more fiber.
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Baked PotatoSlowPlain baked potatoes are low in fat, calories, and salt. If you eat the skin, baked potatoes give your body fiber. Limit the amount of butter, salt, cheese, or bacon you add on top.
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BananasGoBananas are low in calories and high in fiber. They give your body potassium and vitamin B.
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BeansGoBeans are high in lean protein, fiber, vitamin B, iron, magnesium, and potassium. Plus, they're good for your heart.
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BiscuitsSlowBiscuits are usually made with white refined flour and may contain a lot sugar and fat, making them high calorie. They don't offer the same health benefits of whole grain breads that give your body more fiber. Eat in moderation.
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BlueberriesGoRaw blueberries give your body a lot of vitamin C. They are low in fat and calories.
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Blueberry MuffinWhoaBlueberry muffins are high in fat, sugar, and calories. They are usually made with white refined flour. Blueberry muffins give your body very few nutrients.
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BolognaWhoaBologna is high in fat, sodium, and calories. It gives your body very few nutrients. Eat only once in a while.
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Breakfast SandwichWhoaBreakfast sandwiches are usually high in fat, salt, and calories. They may contain protein (from eggs and meat) but likely contain no lean meat and are usually high in fat and salt.
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BroccoliGoCooked broccoli is high in fiber and nutrients like vitamin C, vitamin A, and calcium. It is also gives your body fiber. Broccoli is naturally low in calories and fat.
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Brown RiceGoBrown rice contains more fiber than white rice. It also gives your body protein, iron, and calcium. Brown rice is low in fat, calories, sodium, and sugar.
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BrownieWhoaBrownies are high in fat, sugar and calories. They give your body very few nutrients. Eat only once in a while.
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BurritoWhoaBurritos are usually high in fat, sodium, sugar, and calories, but they may give your body nutrients if you include fresh vegetables, lean meats, and beans.
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ButterWhoaButter is high in fat and calories. Use in moderation.
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Candy AppleWhoaA candy apple is high in calories, sugar, and salt. However, there are some benefits: since most of the nutrients in apples can be found in the peels, you will get some fiber and vitamin C.
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Candy BarWhoaA candy bar is high in fat, calories, sugar, and salt. It gives your body very few nutrients. Eat only once in a while.
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CantaloupeGoCantaloupe gives your body many nutrients: vitamin A, vitamin C, and potassium. They are low in fat and calories.
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Caramel AppleWhoaA caramel apple is high in fat, calories, sugar, and salt. Since most of the nutrients in apples can be found in the peels, you will get some fiber and vitamin C (but not enough to make up for all the bad stuff).
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Caramel CornWhoaCaramel corn is high in fat, calories, sugar, and salt. It gives your body very few nutrients. Eat only once in a while.
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CarrotsGoCarrots give your body many nutrients: vitamin A, vitamin C, calcium, and iron. They are low in fat and calories.
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CashewsSlowCashews contain nutrients and are a good source of fiber and protein. They do have a high fat content and may be heavily salted.
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Catsup/KetchupGoCatsup is a low-calorie, low-fat condiment. It gives your body small amounts of vitamins A, C, and E. But it does contain a lot of salt so don't drown your food in it.
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CauliflowerGoCauliflower is high in Vitamin C and gives your body fiber and potassium. It is low in fat and calories.
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CeleryGoRaw celery is rich in vitamin K and also contains vitamin C, vitamin A, and potassium. It is a good source of fiber. Celery is naturally low in salt,sugar, fat, and calories.
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Cesar SaladSlowWhile the lettuce in caesar salad gives your body fiber and some nutrients, the salad dressing, croutons, and cheese is high in fat, salt, and calories. Try a low-fat cesar dressing.
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Cheese and CrackersWhoaProcessed cheese and crackers are in high in fat, salt, and calories and they give your body few nutrients. Look for whole-grain low-salt crackers and low-fat cheese.
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Cheese BurgerWhoaA cheese burger is high in fat, salt, and calories. The cheese and bun are highly processed and the burger is most-likely not a lean meat. Eat only once in a while.
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Cheese CrackersSlowCheese crackers are high in sodium, processed cheese, and extra fat.
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Cheese CubesWhoaCheese cubes are high in fat, salt, and calories. They give your body few nutrients.Try low-fat, low-sodium cheese.
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Cheese PuffsWhoaCheese puffs are high in fat, salt, and calories. They give your body few nutrients. Look for cheese puffs that are low-sodium and baked (not fried).
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CheesecakeWhoaCheesecake is high in fat, salt, sugar, and calories. It does give your body calcium and vitamin A. Eat only once in a while.
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Chicken NuggetsWhoaChicken nuggets are high in fat, salt, and calories. They do give your body protein. Look for unprocessed nuggets that are low-salt and baked (not fried).
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Chicken with the skinSlowChicken is a low-fat source of protein and gives your body niacin and vitamin B. Chicken with the skin left on is higher in fat. Eat in moderation.
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ChiliSlowChili can be high in fat, salt, and calories if you add too much cheese or sour cream and don't use lean beef. It can give your body nutrients if you include fresh vegetables (like corn), lean meats, beans, and low-fat dairy.
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ChocolateWhoaChocolate is high in calories, fat, and sugar. It gives your body few nutrients. Eat only once in a while.
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Chocolate CakeWhoaChocolate cake is high in calories, fat, and sugar. It gives your body few nutrients.
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Chocolate Chip cookieWhoaChocolate chip cookies are high in calories, fat, and sugar. They give your body few nutrients.
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Chocolate Covered BananaWhoaChocolate covered bananas are high in calories, fat, and sugar. Bananas are high in fiber, potassium, and vitamin B, but you should eat them without the chocolate coating.
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Chocolate Covered StrawberryWhoaChocolate covered strawberries are high in calories, fat, and sugar. Srawberries do give your body vitamin C, but they're better for you without the chocolate coating.
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Chocolate CroissantWhoaChocolate croissants are high in calories, fat, and sugar. They give your body few nutrients. Eat only once in a while.
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Chocolate granola barWhoaChocolate granola bars are high in calories, fat, and sugar.Try granola bars that are whole grain, low-sugar, and low-fat.
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Cinnamon Raisin BagelSlowCinnamon raisin bagels are low-fat and low-calorie (until you add the butter and cream cheese). They do contain some iron and protein.
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Cinnamon BunWhoaCinnamon buns are high in calories, fat, and sugar. They give your body few nutrients. Eat only once in a while.
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ClementineGoClementines contain a lot of vitamin C. They are also low-fat, high in fiber, and give your body potassium and calcium.
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ColaWhoaColas and other sodas are high in sugar and calories. They give your body few nutrients. Drink only once in a while.
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CornGoRaw and cooked corn is high in fiber and gives your body other nutrients such as phosphorus, vitamin C, and magnesium. When you add salt or butter to corn, it adds sodium and fat.
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CornbreadSlowCornbread can be high in fat and made with extra sugar and salt. Limit the amount of butter and sweet stuff (like honey or jam) you add on top.
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CrackersSlowProcessed crackers give your body few nutrients. Look for whole-grain, low-salt, low-fat crackers.
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Crackers and cheeseSlowProcessed cheese and crackers are in high in fat, salt, and calories. They give your body few nutrients. Look for whole-grain low-salt crackers and low-fat cheese.
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Breakfast SandwichWhoaBreakfast sandwiches are usually high in fat, salt, and calories. They may contain protein (from eggs and meat) but likely do not include lean meat and are usually high in fat and salt.
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CroissantWhoaCroissants are high in calories and fat. They are usually made with white refined flour and butter. They don't offer the same health benefits of whole grain breads that give your body more fiber.
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CucumbersGoCucumbers are rich in vitamins A, C, and K. They are a good source of fiber. Cucumbers are naturally low in salt, sugar, fat, and calories.
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CupcakeWhoaCupcakes are high in calories, fat, and sugar. They give your body few nutrients. Eat only once in a while.
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DonutWhoaDonuts are high in calories, fat, and sugar. They give you body few nutrients. Eat only once in a while.
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Dried ApricotsSlowDried apricots are low-fat and give your body fiber and potassium, but they may contain added sugar and chemicals.
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Dried PineappleSlowDried pineapple gives your body some nutrients, but much of the vitamin C deteriorates as it dries. Plus, dried pineapple often contains added sugar and chemicals. Look for unsweetened dried pineapple or eat frozen or fresh pineapple instead.
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EdamameGoEdamame is an excellent source of protein, fiber, and a variety of other vitamins and minerals. It is naturally low in calories and fat.
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Egg on ToastSlowEgg on toast can be high in fat, calories and salt -- especially if the egg is fried in butter and the toast is white bread. Try egg whites scrambled (no butter) on whole grain bread to give your body more nutrients.
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Egg RollWhoaEgg rolls are fried and are high in fat, calories, and salt. They give your body few nutrients. Try Vietnamese-style "fresh" spring rolls that are not fried and filled with fresh raw vegetables.
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Fig CookieSlowFig cookies contain fiber and some nutrients, but they do contain added sugar.
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Fish sticksWhoaFish sticks are high in fat, calories, and salt. Fish can be a good source of protein and other nutrients like calcium and vitamin D so try broiled, baked, or steamed fish.
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Fortune CookieSlowFortune cookies are low in calories, fat, and sodium compared to other cookies (and there's a fun fortune inside), but they do contain added sugar and give your body very few nutrients.
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French FriesWhoaFrench fries are high in fat, calories, and salt. They give your body very few nutrients. Eat only once in a while.
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Fried ChickenWhoaFried chicken is high in fat, salt, and calories. Chicken can be a low-fat source of protein and give your body niacin and vitamin B. Try skinless chicken that is roasted or baked (not fried).
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Fried Dough BallsWhoaFried dough balls are high in calories, fat, and sugar. They give you body few nutrients. Eat only once in a while.
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Fried ShrimpWhoaFried shrimp is high in calories, fat, and salt. Shrimp can be a good source of protein and gives your body nutrients like vitamins D and B and zinc. Try boiled shrimp instead of fried (like shrimp cocktail).
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Frozen Hot Chocolate DrinkWhoaFrozen hot chocolate drinks are high in calories, fat, and sugar. It gives your body few nutrients.
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Frozen Fruit BarSlowFrozen fruit bars are usually low-fat and low-calorie, but they may contain added sugar.
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Frozen YogurtSlowFrozen yogurt is usually low-fat and low-calorie, but it may contain added sugar.
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Fruit SmoothieSlowFruit smoothies can give your body many nutrients if you use low-fat milk or low-fat yogurt and fresh or fresh-frozen fruit. Avoid smoothies with full-fat dairy, ice cream (too much added sugar), and canned fruit (too much added sugar).
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Ginger SnapsSlowGinger snaps may have less fat and fewer calories than other cookies, but they do contain added sugar.
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Graham CrackerSlowGraham crackers made with whole grains give your body fiber and have less fat and fewer calories than other cookies, but they do contain added sugar.
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Granola BarSlowGranola bars are high in calories, fat and sugar. Look for granola bars that are whole grain, low-sugar, and low-fat. Eat in moderation.
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GrapefruitGoGrapefruit gives your body many nutrients including vitamins C and A, and fiber too. It is naturally low in calories and fat.
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GrapesGoGrapes give your body nutrients such as vitamins K and C. Grapes are naturally low in calories and fat.
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Green BeansGoGreen beans give your body nutrients such as iron and vitamins C and K. They are naturally low in calories and fat.
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Green sodaWhoaSodas are high in sugar and calories. They give your body few nutrients. Drink only once in a while.
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Grilled ChickenGoGrilled chicken is a low-fat source of protein and gives your body niacin and vitamin B. The dark meat contains a bit more fat, but it also gives your body more nutrients.
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Grilled FishGoFish is a good source of protein and other nutrients like calcium and vitamin D.
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Grilled HamburgerSlowA hamburger can be high in fat, salt, and calories. Try one with a whole grain bun and lean meat.
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GuacamoleSlowGuacamole is filled with vitamins C and E, but it can be high in calories, fat and salt. Eat fresh guacamole (not packaged, which contains more sodium) and serve with whole grains or fresh vegetables.
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Gummy BearsWhoaGummy bears contain a lot of sugar and give your body very few nutrients. Eat only once in a while.
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Ham and Cheese SandwichWhoaHam and cheese sandwiches are usually high in fat, salt, and calories. Try one with whole grain bread, low-fat cheese, and low-salt ham.
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Hash Brown PattyWhoaHash brown patties are high in fat, calories, and salt. They give your body very few nutrients. Eat only once in a while.
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HoneydewGoHoneydew melon gives your body iron, vitamin B, and other nutrients. They are naturally low-fat and low-calorie.
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Hot Chocolate WhoaHot chocolate is high in calories, fat, and sugar. It gives your body few nutrients. If you're going to have it, make it with low-fat milk or water.
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Hot dogWhoaHot dogs are high in fat, calories, and salt. They give your body very few nutrients other than protein and some iron. Try chicken, turkey, tofu, or uncured beef hot dogs that are low in sodium and nitrate-free.
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Ice Cream BarWhoaIce cream bars are high in fat, calories, and added sugar. Try a frozen fresh fruit bar instead.
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Ice Cream SandwichWhoaIce cream sandwiches are high in fat, calories, and sugar. If you're going to eat an ice-cream sandwich, make your own using low-fat ice cream or frozen yogurt in-between whole grain graham crackers.
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Ice Cream SundaeWhoaAn ice cream sundae is high in fat, calories and sugar. Instead, try making a sundae with low-fat ice cream, frozen yogurt, or fresh fruit sorbet and top it with fresh fruit or honey.
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Jelly BeansWhoaJelly beans contain a lot of sugar and give your body very few nutrients. Eat only once in a while.
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KiwiGoKiwi gives your body nutrients such as copper and vitamins C and K. This fruit is naturally low-fat and low-calorie.
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