What do GO! foods have in common?
• High in water
• High in fiber
• Low in calorie density
• Low in fat
• No added sugar
GO! foods are high in water content — this means that cooked whole grains like oatmeal, brown rice, barley, whole grain pasta are better choices than lower moisture items like bread and crackers. Not that bread and crackers are bad — just don’t make them the bulk of your choices.
Fruits and vegetables are the best of all choices!! They are high in water content and fiber. And they are low in calorie density and fat.
GO! foods include: fruits, vegetables, nonfat dairy, cooked whole grains and lean protein and legumes.
What is calorie density?
Calorie density: the concentration of calories in a given weight of food.
Compare foods by grams, ounces, pounds or kilos:
Item Calories per pound
potato, baked 320
potato chips 2432
olive oil 4000
See how the more refined and higher-fat foods are higher in calorie density than the unprocessed ones.
The GO! foods are the base of MyPlate, too. They are right in line with all of the recommendations from the Dietary Guidelines for Americans.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.