You’ll find our Green, Yellow, and Red Food Tiers below. To learn more about how they work, see the introduction video or the Member Academy under “Learn 90/10” in the main website menu.
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 (all) |
| 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 |
| Nuts |
| Nut Butters |
| Olives |
| Olive Oil |
| Seeds |
| Seed Butters |
Free Foods |
| Lemon and Lime Juice |
| Vinegars |
| Mustard |
| Herbs (fresh and dry) |
| Spices |
| Garlic |
| Ginger |
| 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 |
| 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) |
| Rice (White) |
| Soy Sauce |
| Tortillas (flour, not 100% whole grain) |
| Wine |
Fats |
| Canola and Vegetable Oils |
| Cream |
| Half and Half |
RED TIER
| Artificial Sweeteners (sucralose, aspartame, saccharine, etc) |
| Fillers, Preservatives, chemicals you don’t recognize as food |
| Fried Foods (excludes lightly sauteeing in Green Tier oils) |
| High Fructose Corn Syrup |
| Processed meats (cured with chemicals and preservatives and sugar) |
| Hydrogenated Foods |
| Maltodextrin |
| Margarine |
| Sports Drinks and Sports Nutrition Products (unless using properly for training) |
| Sugar |
| Sugar Alcohols (anything ending in -tol) |