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1 | To print or save download as PDF, click "File" --> "Download As"--> "PDF" To make your own editable copy, click "File"--> "Make a copy" | Last Updated: Jan. 12, 2021 | ||||||||
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3 | PERFORMANCE - FOOD LIST | |||||||||
4 | When you see (*) next to a food, it indicates the food is compliant but should be eaten in moderation, as there are potentially negative effects from overconsumption. | |||||||||
5 | ||||||||||
6 | PROTEIN | |||||||||
7 | COMPLIANT | NON-COMPLIANT | ||||||||
8 | Beef | Duck | Shellfish | Deli & processed meats containing ingredients BESIDES meat, water, seasoning, or salt | ||||||
9 | Chicken | Other fowl | Seafood | |||||||
10 | Turkey | Eggs | Pork | Soy (edamame, tofu, tempeh, miso) | ||||||
11 | ||||||||||
12 | Bacon (no sugar, no nitrates, no celery salt) | |||||||||
13 | Fish, fresh and canned (tuna, salmon, sardines) | |||||||||
14 | Deli meats containing ONLY meat, water, seasoning, or salt | |||||||||
15 | ||||||||||
16 | Recommended: | |||||||||
17 | Grass-fed, pastured, and wild sources of protein | |||||||||
18 | ||||||||||
19 | VEGETABLES & LEGUMES | |||||||||
20 | COMPLIANT | NON-COMPLIANT | ||||||||
21 | Most vegetables (e.g. kale, cauliflower, broccoli, beets, carrots, artichokes, green beans, brussels sprouts, mushrooms, cabbage, spinach, parsnips, rutabagas, sunchokes, turnips) | Corn | ||||||||
22 | *Sweet Potatoes, baked or boiled | White potatoes | ||||||||
23 | Winter squash (butternut, acorn, pumpkin) | Soybeans (edamame) | ||||||||
24 | *Yams | Taro | ||||||||
25 | Yuca | |||||||||
26 | Beans & other legumes (e.g. lentils and chickpeas) | |||||||||
27 | ||||||||||
28 | ||||||||||
29 | ||||||||||
30 | FRUIT | |||||||||
31 | COMPLIANT | NON-COMPLIANT | ||||||||
32 | *All fruits | Dried fruit with added sugar | ||||||||
33 | *Dried fruit (e.g. dates, raisins, mangoes) | |||||||||
34 | Lemon and lime juice | |||||||||
35 | ||||||||||
36 | ||||||||||
37 | NUTS & SEEDS | |||||||||
38 | COMPLIANT | NON-COMPLIANT | ||||||||
39 | *All nuts and seeds, except peanuts | Peanuts | ||||||||
40 | *All nut and seed butters, except peanut butter | Peanut Butter | ||||||||
41 | ||||||||||
42 | ||||||||||
43 | FATS & OILS | |||||||||
44 | COMPLIANT | NON-COMPLIANT | ||||||||
45 | Butter | Ghee | Olive Oil | Tallow (beef fat) | Industrial vegetable and seed oils, including soybean, corn, peanut, sunflower, safflower, grapeseed, or canola oils | |||||
46 | Coconut | Avocado Oil | Duck Fat | Flaxseed oil | Hydrogenated oil | |||||
47 | Nut/seed oils | |||||||||
48 | ||||||||||
49 | Not recommended: | |||||||||
50 | Lard (pork fat), bacon fat, chicken fat | |||||||||
51 | GRAINS | |||||||||
52 | COMPLIANT | NON-COMPLIANT | ||||||||
53 | None | Bread, bagel, muffins | Cereals | |||||||
54 | Ezekiel bread | Oats/oatmeal | ||||||||
55 | Tortillas, corn or flour | Amaranth | ||||||||
56 | Rice (white, brown, wild) | Buckwheat | ||||||||
57 | Quinoa | Potato starch | ||||||||
58 | Couscous | Cornmeal, Polenta | ||||||||
59 | Barley, pearled barley | |||||||||
60 | Pasta or noodles of any kind (bean, rice, quinoa) | |||||||||
61 | Flours of any grains (e.g. rice flour, quinoa flour, corn flour, wheat flour) | |||||||||
62 | Farro | |||||||||
63 | Wheat berries | |||||||||
64 | ||||||||||
65 | ||||||||||
66 | ALCOHOL & BEVERAGES | |||||||||
67 | COMPLIANT | NON-COMPLIANT | ||||||||
68 | Water | Coffee | *Beet juice | Vegetable juice | Beer, Wine, or Spirits | |||||
69 | Coconut water | Tea | *Carrot juice | Kombucha | Soda - diet or regular | |||||
70 | Fruit juice | |||||||||
71 | ||||||||||
72 | ||||||||||
73 | DAIRY | |||||||||
74 | COMPLIANT | NON-COMPLIANT | ||||||||
75 | Butter | Cow, goat: | ||||||||
76 | Milk | Buttermilk | ||||||||
77 | Cheese | Kefir | ||||||||
78 | Cream | Sour cream | ||||||||
79 | Yogurt | Whey protein | ||||||||
80 | Cottage cheese | |||||||||
81 | ||||||||||
82 | ||||||||||
83 | SUGAR & SWEETENERS | |||||||||
84 | COMPLIANT | NON-COMPLIANT | ||||||||
85 | Stevia | All other forms of sugar, sweeteners, and artificial sweeteners, including white, brown, turbinado, coconut sugar and nectar, evaporated cane juice, honey, agave, maple syrup, molasses, aspartame, sucralose, NutraSweet, sugar alcohols | ||||||||
86 | Monkfruit | |||||||||
87 | ||||||||||
88 | ||||||||||
89 | ||||||||||
90 | SNACKS & ARTIFICIAL INGREDIENTS | |||||||||
91 | COMPLIANT | NON-COMPLIANT | ||||||||
92 | *Sweet potato “fries” or chips, BAKED ONLY | Sweet potato “fries” or chips, FRIED | ||||||||
93 | Vegetables chips, baked | White potato “fries,” FRIED (french fries) | ||||||||
94 | Fried chips of any kind, including vegetable | |||||||||
95 | Baked chips, except sweet potato and vegetable | |||||||||
96 | Hummus | |||||||||
97 | Popcorn | |||||||||
98 | Arrowroot powder (thickener) | |||||||||
99 | Benzoates | |||||||||
100 | Guar gum | |||||||||