2036 Blake St.
Berkeley, CA 94704
Grassroots Team Nutrition Challenge
The first step is to empty your kitchen/house of any foods that you want to avoid during the challenge and then make a meal plan and go shopping. A key message is to work on changing your habits. Set your intention and prepare yourself for the follow-through.
Limit eating out to 1x per week, UNLESS you take the time to ensure that every single ingredient is approved. More often than not, prepared dishes will contain harmful ingredients that you may not be aware of unless you take the time to ask (the food may be sautéed in soybean oil, for example).
Do not count calories, weigh, or measure your food.
Potatoes (any sort)
Sweet potatoes (any sort)
Taro, Yucca, etc.
Roots & stalks e.g. beets, carrots, parsnips
Fermented veggies like sauerkraut
Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
Nightshades (unless intolerant) Tomatoes, Peppers, Eggplant, etc
*Note: Generally, favor lower-sugar, nutrient-dense fruits such as berries when possible
Meat & offal
Gelatin rich broth / stock
*Note: Favor fresh, unprocessed meats as much as possible, preferably grass-fed, humanely raised, or wild when possible. Minimally processed, sugar-free, nitrate-free sausage, bacon, salami, etc. are OK.
Eating/finishing fats –Not recommended for high heat cooking
Virgin Avocado oil
Nuts & nut oils (limit)
Herbs, spices, acids & vinegars
Dark chocolate — must be plain 85% cacao or better, no soy lecithin
Nuts and nut butters
Full-fat and/or fermented dairy products (only if well-tolerated):
Yogurt (plain, full-fat only)
Half and half / heavy cream
High quality full fat cheeses
Water or Sparkling Water
Coffee (black or with full fat cream only, don’t abuse)
Herbal infusions (e.g. rooibos, chamomile, yerba mate, etc.)
Coconut water (limit due to sugar)
Cereal grains or pseudograins (except white rice)
soy (any form or product)
Anything with added sweeteners
Reduced-fat dairy and Reduced-fat dairy products
Specific, precise and carefully researched supplementation is OK, but meal-
replacement powders, anything containing artificial flavors
and “proprietary blends,” etc. are NOT. Check with your coach to determine if in doubt.
High Quality Whey Protein
Rice Protein(if on plant-based track)
Pea Protein (if on plant-based track)
Vitamins and minerals if well-researched
Other specific supplements if well-researched
Same as omnivorous, except:
No animal foods
Properly prepared legumes ARE allowed
Fermented soy IS allowed
But soy sauce prepared with wheat is not.
Quinoa IS allowed
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