Whole Life Challenge - Nutrition Levels Comparison Chart

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1	To print or save download as PDF, click "File" --> "Download As"--> "PDF"			Last Updated: Jan. 12, 2021
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3	NUTRITION LEVELS COMPARISON CHART
4	When you see * next to “Yes,” it indicates foods that are compliant but should be eatenin moderation, as there are potentially negative effects from overconsumption. ** means foods are technically allowed on a given level, but not recommended.
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6	PROTEIN	PERFORMANCE	LIFESTYLE	KICKSTART
7	Beef, pork, chicken, turkey, duck, fowl, fish, seafood, shellfish, eggs	Yes	Yes	Yes
8	Bacon (with nitrates or sugar or celery salt)	No	Yes	Yes
9	Deli meats (with ingredients other than meat, water, salt)	No	No	Yes*
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11	VEGETABLES & LEGUMES	PERFORMANCE	LIFESTYLE	KICKSTART
12	Most veggies	Yes	Yes	Yes
13	Winter squashes	Yes	Yes	Yes
14	Sweet potatoes, yams	Yes*	Yes*	Yes*
15	White potatoes, corn	No	Yes*	Yes*
16	Beans and legumes	No	Yes*	Yes*
17	Fermented soy (tempeh, miso)	No	Yes*	Yes*
18	Soy (edamame, tofu)	No	No	Yes*
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20	FRUIT	PERFORMANCE	LIFESTYLE	KICKSTART
21	All fruits	Yes*	Yes*	Yes*
22	Lemon and lime juice	Yes	Yes	Yes
23	Dried fruit with added sugar	No	No	No
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25	NUTS & SEEDS	PERFORMANCE	LIFESTYLE	KICKSTART
26	Most nuts and seeds (including nut butters)	Yes*	Yes*	Yes*
27	Peanuts (including peanut butter)	No	Yes*	Yes*
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29	FATS & OILS	PERFORMANCE	LIFESTYLE	KICKSTART
30	Olive oil, coconut oil, avocado oil, butter, beef fat (tallow), duck fat	Yes	Yes	Yes
31	Avocados, coconuts, olives	Yes	Yes	Yes
32	Nut oils, flaxseed oil	Yes	Yes	Yes
33	Pork fat (lard), bacon fat	Yes*	Yes*	Yes*
34	Industrial vegetable & seed oils - Canola, corn, peanut, safflower, soybean, sunflower, grapeseed, peanut	No	No	No
35	Hydrogenated oils	No	No	No
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37	GRAINS	PERFORMANCE	LIFESTYLE	KICKSTART
38	Rice (white, brown, wild), quinoa, oatmeal, buckwheat, amaranth	No	Yes*	Yes*
39	Corn tortillas	No	Yes*	Yes*
40	Flour of any grain (rice flour, quinoa flour, corn flour, wheat flour)	No	No	No
41	Bread, bagels, muffins, flour tortillas, Ezekiel bread	No	No	No
42	Pasta or noodles of any kind (bean, rice, quinoa), couscous, barley, farro	No	No	No
43	Cereals (other than oatmeal)	No	No	No
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45	ALCOHOL & BEVERAGES	PERFORMANCE	LIFESTYLE	KICKSTART
46	Coffee, tea, kombucha, coconut water	Yes	Yes	Yes
47	Vegetable juice	Yes*	Yes*	Yes*
48	Wine and spirits	No	1 per week	1 per day
49	Fruit juice, milk	No	No	Yes*
50	Soda - regular & diet	No	No	No
51	Beer	No	No	No
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53	DAIRY	PERFORMANCE	LIFESTYLE	KICKSTART
54	Butter	Yes	Yes	Yes
55	Yogurt, kefir, whey protein, cottage cheese	No	Yes	Yes
56	Milk, cream, buttermilk, sour cream	No	No	Yes*
57	Cheese	No	No	No
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59	SUGAR & SWEETENERS	PERFORMANCE	LIFESTYLE	KICKSTART
60	Stevia, monkfruit	Yes	Yes	Yes
61	Coconut sugar and nectar	No	Yes*	Yes*
62	White / brown sugar, honey, maple syrup, agave, other sweeteners	No	No	Yes*
63	Dessert, candy, and sweets	No	No	No
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65	SNACKS & ARTIFICIAL INGREDIENTS	PERFORMANCE	LIFESTYLE	KICKSTART
66	Sweet potato or vegetables “fries” or chips, BAKED	Yes*	Yes*	Yes*
67	White potato “fries,” BAKED	No	Yes*	Yes*
68	Sweet potato “fries,” FRIED	No	Yes*	Yes*
69	Hummus	No	Yes	Yes
70	Guar gum, xanthan gum, arrowroot, tapioca, natural or artificial	No	Yes*	Yes*
71	Nitrates, nitrites, benzoates, MSG, hydrogenated oils	No	No	Yes*
72	Popcorn	No	No	No
73	Fried chips of any kind, White potato “fries,” FRIED (french fries)	No	No	No
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