Whole Life Challenge - Nutrition Levels Comparison Chart

The Whole Life Challenge - Nutrition Levels Comparison Chart compares various food items across four nutrition levels: Performance, Lifestyle, and Kickstart.

In the protein category, beef, pork, chicken, turkey, duck, fowl, fish, seafood, and eggs are universally accepted across all three levels, marked as "Yes." However, bacon that contains nitrates, sugar, or celery salt is permitted only in the Lifestyle and Kickstart levels, while deli meats with additional ingredients beyond meat, water, and salt are not allowed in the Performance or Lifestyle categories but are acceptable in Kickstart.

When looking at vegetables and legumes, most vegetables are compliant across all levels, as are winter squashes. Sweet potatoes and yams are allowed with a cautionary note to consume them in moderation, indicated by an asterisk, while white potatoes and corn are not permitted in Performance but are allowed in the other two levels with the same moderation warning. Beans and legumes, along with fermented soy products like tempeh and miso, are permitted in both Lifestyle and Kickstart but not in Performance.

Fruits have a broad acceptance, with all fruits, including unsweetened dried fruit, allowed in all three levels, although they also carry a moderation warning. Lemon and lime juice are fully compliant, while dried fruits with added sugar are not permitted in any category.

Nuts and seeds are generally accepted, with most nuts and seeds, including most nut butters, allowed with a cautionary note in all levels. However, almond flour and peanuts are only allowed in the Lifestyle and Kickstart levels.

In the fats and oils section, olive oil, coconut oil, avocado oil, butter, and animal fats are fully compliant across all levels. Avocados, coconuts, and olives also enjoy universal acceptance. Nut oils and flaxseed oil are similarly allowed, while pork fat and bacon fat are noted as acceptable in moderation across all levels. Vegetable and seed oils, such as canola and corn oil, are not permitted in Performance or Lifestyle but may be consumed in moderation in Kickstart. Hydrogenated oils are entirely restricted.

The grains category shows a stricter approach, with rice (of various types), quinoa, and oatmeal not allowed in Performance but permitted in Lifestyle and Kickstart with moderation warnings. Corn tortillas and oatmeal also follow this pattern, while couscous, barley, and farro are only allowed in Kickstart. All forms of pasta and noodles made from grains, as well as cereals other than oatmeal, are not permitted in any level.

In the alcohol and beverages section, coffee, tea, kombucha, and coconut water are fully compliant across all levels, as is vegetable juice. Wine and spirits are restricted to one serving per week in Lifestyle and one per day in Kickstart, while fruit juice and milk are not allowed in Performance or Lifestyle but may be consumed in moderation in Kickstart. Regular and diet sodas, as well as beer, are entirely prohibited.

Lastly, in the dairy category, butter is accepted across all levels, but yogurt, kefir, whey protein, cottage cheese, and sour cream are only allowed in Lifestyle and Kickstart. This comprehensive overview of food compliance across various nutrition levels highlights the distinctions and recommendations for participants in the Whole Life Challenge.