All Tiers

You’ll find our Green, Yellow, and Red Food Tiers below.  To learn more about how they work, visit the Academy by clicking here.

GREEN TIER

Primary Veggies

Artichokes
Asparagus
Beets
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplant
Greens, Leafy (all types)
Green Beans
Jicama
Lettuce
Mushrooms
Okra
Onions
Peppers (bell and sweet)
Radishes
Sprouts
Squash
Tomatoes
Zucchini

Secondary Veggies and Grains

Beans (low sodium if canned)
Bread (100% whole grain, no HFCS)
Corn
Cous Cous (100% whole grain)
Edamame
Grains, Whole, Various (amaranth, millet, etc)
Lentils
Oats (rolled or steel cut)
Pasta (100% whole grain)
Peas
Purple Potatoes
Quinoa
Rice (Brown and Wild)
Rice Milk (unsweetened)
Spelt
Sweet Potato/Yams

Lean Proteins

Beef, Lean (less than 10% fat)
Buffalo or Wild Game, Lean (less than 10% fat)
Chicken, Turkey and other fowl (white only)
Cottage Cheese (Any Fat %)
Eggs
Dairy Milk
Fish (preferrably wild caught)
Greek or Regular Yogurt, Plain
Pork Tenderloin and Chops
Shellfish
Soy Milk, unsweetened
Tempeh
Tofu, Firm
Protein Powder (pure, unsweetened)
Veal

Fruit

Apples
Apricots
Banana
Berries
Cherries
Citrus Fruits
Dates
Figs
Grapes
Kiwi
Mango
Melons
Peaches/Nectarines
Papaya
Pear
Pineapple
Plantains
Plums/prunes
Raisins

Healthy Fats

Almond Milk (unsweetened)
Avocado
Butter, unsalted
Cheeses, Various
Coconut, unsweetened
Coconut Milk (unsweetened)
Coconut Oil
Flaxseed
Hummus
Nuts
Nut Butters
Olives
Olive Oil
Seeds
Seed Butters

Free Foods

Lemon and Lime Juice
Vinegars
Mustard
Herbs (fresh and dry)
Spices
Garlic
Ginger
Hot Sauce (Mexican)
Flavor Extracts
Black Coffee, Unsweetened
Tea, Unsweetened
Broths (low sodium, no sugar)
Stevia
Water

YELLOW TIER

Proteins

Bacon (uncured is best)
Beef, Lean (Greater than 10% fat)
Buffalo or Wild Game, Lean (Greater than 10% fat)
Canadian Bacon
Chicken, Turkey and other fowl (dark meat, skin)
Ham
Lamb
Pork (fatty cuts)

Carbohydrates

Agave Nectar
Alcohol (hard liquor)
Beer
Bread/Bagel products (if not 100% whole grain )
Tortilla Chips or Fried Tortillas
Crackers (not 100% whole grain)
Honey
Juice (from concentrate)
Maple Syrup (pure)
Molasses
Pasta (not 100% whole grain)
Popcorn (microwave)
Potatoes (not fried)
Refried Beans
Rice (White)
Soy Sauce
Tortillas (flour, not 100% whole grain)
Wine

Fats

Alternative Milks (flavored, unsweetened)
Butter, salted
Canola and Vegetable Oils
Cream
Half and Half
Mayonnaise

RED TIER

Artificial Sweeteners (sucralose, aspartame, saccharine, etc)
Cake
Candy
Cereal (sugared)
Chips (potato)
Cinnamon Rolls
Cookies
Creamer (non-dairy)
Doughnuts
Energy Drinks
Fast Food (unless you can verify all ingredients are from Green or Yellow Tiers)
Fillers, Preservatives, chemicals you don’t recognize as food
Fried Foods (excludes lightly sauteeing in Green Tier oils)
Gravy
High Fructose Corn Syrup
Hot Dogs and other highly processed meats (cured with chemicals and preservatives and sugar)
Hydrogenated Foods
Ice Cream
Juice (sugar added)
Maltodextrin
Margarine
Milk Chocolate
Pastries
Pies
Pizza (delivery/restaurant)
Salad Dressing (creamy and/or sugared)
Soft Drinks, Diet
Soft Drinks, Regular
Sports Drinks and Sports Nutrition Products (unless using properly for training)
Sugar
Sugar Alcohols (anything ending in -tol)

 

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