Nutrition Challenge Food List: Here’s What You Need to Know
If you feel like your diet could use a reset, you’ve come to the right place. For most of us, our balance gets thrown out of whack, right around the holidays. If you’re craving some structure back in your life, check out our nutrition challenge food list and lifestyle guide to help you get back on track.
It’s time to fuel up on the right stuff and ditch added sugars and ingredients you can’t pronounce.
Why 6-Weeks of Real Food?
At Foundation Nutrition, we believe that all foods can fit into a healthy diet. But, every once and awhile, we all need a little healthy-eating reset. So, for 6 weeks, we encourage you to put your focus on whole foods and cut waaaay back on processed junk. Over the next 6 weeks, we bet you’ll start eating healthier (because you want to, not because you have to), feeling better, sleeping better and managing stress better.
I believe no other change will impact your life as profoundly as changing what you eat.
Unlike super-restrictive diets or detox promises, our challenge doesn’t cut out certain healthy foods like oatmeal, potatoes and even alcohol in moderation. Our challenge means embracing whole, natural foods like vegetables, fruits, sustainable meats, plus healthy fats. It also means cutting out refined grains, added sugars, additives, unhealthy fats, preservatives, etc.
Are you ready for a reset?
Find out which foods are allowed and which foods to avoid.
We can’t wait for you to RESET with us on this journey!
What Foods Are Allowed?
In case you haven’t heard this before:
Carbs are not the enemy.
Fruits and Veggies
Some people tend to shy away from fruit because they’re higher in sugar than other foods. With the craze of Keto, it can be confusing. This is applicable in some instances, however, since the sugar from fruit is all natural and combined with fiber, vitamins and minerals, it’s a great idea to include about 2 cups of fruit in your diet daily.
When it comes to veggies, the more the merrier! Did you realize that close to 90% of Americans don’t get the recommended 2 ½-3 cups of veggies a day? Besides, they’re jam-packed with micronutrients, making them a solid carbohydrate choice!
Tip: Stick to the perimeter of the grocery store where you’ll find fresh fruits, veggies and meats and you’ll naturally skip over the processed junk anyway.
When it comes to whole grains. No need to shy away. Oats, brown rice, quinoa, amaranth and buckwheat are whole grains that have been minimally processed to get to your plate. Choose these options first. But sprouted grain bread and brown rice pasta (with simple ingredients and no sugar) are also allowed on the challenge. Hey, sometimes you just need a piece of avocado toast or a bowl of pasta mixed in with your zoodles and we think that’s OK!
DIY: By replacing the refined grains (white breads, couscous, pastas, etc) with whole grains, you’ll also boost your fiber and as a bonus get more inflammation-fighting phytonutrients, too!
Protein is essential for building muscle and helps to keep your skin and hair healthy. It also helps to keep you feeling full. Opt for grass-fed, pastured, organic and wild sources of skinless protein such as beef, pork, chicken, turkey and seafood. Vegetarian proteins like eggs, organic Greek yogurt, beans and nuts fit as well.
For the challenge, omit protein bars and powders that have added sugar (and other questionable ingredients). When possible, aim to consume whole foods for your protein needs.
In case you haven’t heard this before:
Fat doesn’t make you fat!
Fat not only helps you feel full and adds flavor to food, it helps your body to absorb fat-soluble nutrients (like A,D,E & K). Choose healthy fat options like avocado, olive oil, coconut oil, nuts, olives. Avoid partially hydrogenated oils (which are trans fats), and industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils. But that shouldn’t be too hard since you’re removing packaged foods (which is where these yuck oils live).
Yes, we want to eat as many whole, fresh foods as possible. But not all packaged foods are bad. Sometimes, it’s just opening up a bag of oatmeal or need a grab-n-go option like an RX bar (that only has three ingredients). But, other times, you turn over a package and can’t pronounce anything on the ingredients list. This is exactly why it’s so important to read labels diligently on all packages.
What About Sugar and Other Foods?
Sorry…not sorry. No more added sugars. Yes, you can last 6 weeks without it. Plus, you’ll have the chance to reset your taste buds and realize that you don’t need it anyway. Besides, too much added sugar is bad for you anyway (duh).
Realize that this list is not exhaustive. We can’t possibly fit all the foods you can eat on paper. If you look at the food list, you’ll realize that much more is allowed than is not allowed. I’m sure more foods will come into question. Don’t hesitate to ask us in person or on the facebook page for clarification.
Also, we have a list of common questions on our food list, be sure to print it out and put it on your refrigerator!
We recognize that everyone starts from a different place, which is why we implement different levels so everyone can participate and feels accomplished. Every day, you will have the opportunity to make small steps in the right direction (by making just one positive change) or push yourself a little further by sticking to the food list for at least two meals and two snacks. Or go all out and stick to the food list for all meals and snacks.
Ready to make a change and reset your habits?
Perhaps the most important thing to remember is that the Foundation Nutrition Challenge is not about “winning” by being at the top of the leaderboard. It’s about doing the hardest thing possible…taking small and achievable steps into a new healthy lifestyle. By doing this, you’ll be building on each new success, bringing yourself closer to the ultimate goal.
HELPFUL CHALLENGE LINKS
- Nutrition Challenge Details
- Challenge Rules
- Food List
- Portion Guidelines
- Hydration Guidelines
- Sleep Guidelines
Remember, we’ll be adding a new habit every week – building on your new healthy lifestyle!
Contact Coach Angela or Coach Camilla at email@example.com
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