Whole Life Challenge - Lifestyle - Food List
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Last Updated:
Jan. 23, 2018
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LIFESTYLE - FOOD LIST
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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.
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PROTEIN
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COMPLIANTNON-COMPLIANT
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BeefDuckShellfishDeli & processed meats containing ingredients BESIDES meat, water, seasoning, or salt
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ChickenOther fowlSeafood
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TurkeyEggsPork
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Bacon (NOTE: Bacon is an exception to the sugar and nitrate rules)
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Fish, fresh and canned (tuna, salmon, sardines)
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Deli meats containing ONLY meat, water, seasoning, or salt
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VEGETABLES & LEGUMES
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COMPLIANTNON-COMPLIANT
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Most vegetables (e.g. kale, cauliflower, broccoli, beets, carrots, artichokes, green beans, brussels sprouts, mushrooms, cabbage, spinach, parsnips, rutabagas, sunchokes, turnips)
Soybeans (edamame, tofu)
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*CornTaro
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*White PotatoesYuca
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*Sweet Potatoes
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*Yams
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Winter squash (butternut, acorn, pumpkin)
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*Beans & other legumes (e.g. lentils and chickpeas)
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Soy, Fermented (tempeh, miso)
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FRUIT
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COMPLIANTNON-COMPLIANT
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*All fruitsDried fruit with added sugar
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*Dried fruit (e.g. dates, raisins, mangoes)
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Lemon and lime juice
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NUTS & SEEDS
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COMPLIANTNON-COMPLIANT
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*All nuts and seeds, including peanutsNone
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*All nut and seed butters, including peanut butter
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FATS & OILS
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COMPLIANTNON-COMPLIANT
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ButterAvocado oilLard (pork fat)AvocadoesHydrogenated oil
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Olive oilFlaxseed oilNut oilsCoconut
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Coconut oilGrapeseed oilTallow (beef fat)Olives
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Duck fat
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Not recommended:
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Industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils
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GRAINS
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COMPLIANTNON-COMPLIANT
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Oats/oatmealAmaranth*Rice (white, brown, wild)Bread, bagel, muffins, Ezekiel bread
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QuinoaBuckwheat
Cereals (other than oatmeal)
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Flour tortillas
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*Corn tortillas (NOTE: exception to flours of any grains rule)Potato starch
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Cornmeal, Polenta
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Barley, pearled barley
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Couscous
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Cereal
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Pasta or noodles of any kind (bean, rice, quinoa)
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Flours of any grains (e.g. rice flour, quinoa flour, corn flour, wheat flour)
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Farro
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Wheat berries
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ALCOHOL & BEVERAGES
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COMPLIANTNON-COMPLIANT
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Water*Beet juiceTeaBeer
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Coconut water*Carrot juiceVegetable juiceSoda - diet or regular
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CoffeeKombuchaFruit juice
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Wine or Spirits - Limit 1 per week
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DAIRY
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COMPLIANTNON-COMPLIANT
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ButterYogurtCottage cheeseCow, goat:
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KefirWhey proteinMilkButtermilk
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CheeseSour cream
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Cream
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SUGAR & SWEETENERS
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COMPLIANTNON-COMPLIANT
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SteviaAll other forms of sugar, sweeteners, and artificial sweeteners, including white, brown, turbinado, evaporated cane juice, honey, agave, maple syrup, molasses, aspartame, sucralose, NutraSweet
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Monkfruit
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*Coconut sugar and nectar
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SNACKS & ARTIFICIAL INGREDIENTS
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COMPLIANTNON-COMPLIANT
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*Sweet potato “fries,” BAKED or FRIEDWhite potato “fries,” FRIED (french fries)
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*White potato “fries,” BAKEDFried chips of any kind, including vegetable
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*Baked chips (sweet potato, white potato, vegetable)Popcorn
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HummusBenzoates
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*Arrowroot powder (thickener)Hydrogenated oil
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*Guar gumMSG
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*Tapioca starch (thickener)Nitrates and nitrites
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*Xanthan gum
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*Natural and artificial flavors and colors
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