Nutrition Levels Comparison Chart
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Last Updated:
Oct. 16, 2017
NUTRITION LEVELS COMPARISON CHART
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.
PROTEIN
PERFORMANCE
LIFESTYLE
KICKSTART
Beef, pork, chicken, turkey, duck, fowl, fish, seafood, shellfish, eggs
Yes
Yes
Yes
Bacon (with nitrates or sugar or celery salt)
No
Yes
Yes
Deli meats (with ingredients other than meat, water, salt)
No
No
Yes*
VEGETABLES & LEGUMES
PERFORMANCE
LIFESTYLE
KICKSTART
Most veggies
Yes
Yes
Yes
Winter squashes
Yes
Yes
Yes
Sweet potatoes, yams
Yes*
Yes*
Yes*
White potatoes, corn
No
Yes*
Yes*
Beans and legumes
No
Yes*
Yes*
Fermented soy (tempeh, miso)
No
Yes*
Yes*
Soy (edamame, tofu)
No
No
Yes*
FRUIT
PERFORMANCE
LIFESTYLE
KICKSTART
All fruits
Yes*
Yes*
Yes*
Lemon and lime juice
Yes
Yes
Yes
Dried fruit with added sugar
No
No
No
NUTS & SEEDS
PERFORMANCE
LIFESTYLE
KICKSTART
Most nuts and seeds (including nut butters)
Yes*
Yes*
Yes*
Peanuts (including peanut butter)
No
Yes*
Yes*
FATS & OILS
PERFORMANCE
LIFESTYLE
KICKSTART
Olive oil, coconut oil, avocado oil, butter, pork fat (lard), beef fat (tallow),
Yes
Yes
Yes
duck fat, nut oils, flaxseed oil, grapeseed oil
Yes
Yes
Yes
Avocados, coconuts, olives
Industrial vegetable & seed oils - Canola, corn, peanut, safflower, soy,
No
Yes**
Yes**
sunflower
No
No
Hydrogenated oils
Yes**
GRAINS
PERFORMANCE
LIFESTYLE
KICKSTART
No
Rice (white, brown, wild), quinoa, oatmeal, buckwheat, amaranth
Yes*
Yes*
No
Corn tortillas
Yes*
Yes*
No
No
No
Flour of any grain (rice flour, quinoa flour, corn flour, wheat flour)
No
No
No
Bread, bagels, muffins, flour tortillas, Ezekiel bread
No
No
No
Pasta or noodles of any kind (bean, rice, quinoa), couscous, barley, farro
No
No
Cereals
Yes**
ALCOHOL & BEVERAGES
PERFORMANCE
LIFESTYLE
KICKSTART
Yes
Yes
Yes
Coffee, tea, kombucha, coconut water
Vegetable juice
Yes*
Yes*
Yes*
No
1 per week
1 per day
Wine and spirits
No
No
Fruit juice, milk
Yes*
No
No
No
Soda - regular & diet
No
No
No
Beer
DAIRY
PERFORMANCE
LIFESTYLE
KICKSTART
Yes
Yes
Yes
Butter
No
Yes
Yes
Yogurt, kefir, whey protein, cottage cheese
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