HCF Nutrition Food List

WLC with a Twist Dietitian Approved! Food List

  • Fruits
  • All ok
  • No dried fruit
  • No Fruit Juice
  • Veggies
  • All ok!
  • Sweet Potatoes-limit quantities but ok
  • Dairy
  • Plain Low Fat Yogurt (no added sugars!)
  • Low Fat Milk/milk products
  • Part Skim String Cheese
  • Baby Bell Cheese and 2% Cheese
  • Unsweetened Milk Alternatives 
  • Protein and Protein Alternatives 
  • Lean Beef
  • Peanuts/Nuts and Nut butters
  • Pork tenderloin
  • Turkey
  • Beef-lean cuts
  • Pork roast
  • Pork chops
  • Hamburger-97% lean
  • Eggs
  • ALL Fish
  • Chicken Breast
  • Pork loin or Roast 
  • Beef-Shoulder or Roasts 
  • LOW SODIUM Deli meats
  • Beans and legumes
  • Hummus
  • Fermented soy (tempeh, miso)
  • Soy (edamame, tofu) **Not processed TVP products

Great Resource on identifying lean meats:  http://www.beefitswhatsfordinner.com/CMDocs/BIWFD/FactSheets/Many_Of_Americas_Favorite_Cuts_Are_Lean.pdf

  • Whole Grains
  • Instant Oatmeal-not flavored
  • Old Fashion Oatmeal
  • Buckwheat
  • Amaranth
  • Wild Rice/Whole Grain Rice
  • Oats
  • Quinoa
  • Brown Rice
  • Popcorn (from scratch, not microwave bag)
  • WHOLE GRAINS (no white flour products)
  • Healthy Fats/Sweeteners
  • Below are single servings of fat.  Be mindful of fats! They add up fast!
  • Nut Butters-1 Tablespoons
  • Avocado-1/2
  • All Nuts-100 calorie pack (not trail mixes)
  • Seeds-small handful (1 oz)
  • Coconut-small handful (1 oz.)
  • Olives-14 olives
  • Olive Oil-1/2-1 Tablespoon
  • Coconut Oil-1/2-1 Tablespoon
  • Flax seeds
  • Truvia
  • Beverages
  • Kombucha
  • Seltzer
  • Water-Flat or Sparkling
  • Coconut Water
  • Condiments
  • Mustards
  • Healthy Oils (for cooking or salad dressing)
  • Salsa
  • Avocado (instead of Mayo)
  • Vinegars
  • Hot Sauce
  • all spices-ok!
  •  Foods to Limit (minus 1 point)
  • Fruits
  • Dried Fruits
  • Veggies
  • Corn/Corn Products
  • White Potatoes
  • French Fries (white and sweet potato)
  • Dairy
  • Sweetened Dairy Alternatives (unsweetened is OK)
  • Dairy with ADDED SUGAR
  • Grains
  • All Sugar Sweetened Cereals 
  • All Boxed crackers/snacks
  • All White pasta, bread, muffins and bake goods
  • Fried or highly processed grains (chips, crackers, cookies etc)
  • Protein
  • Bacon
  • Highly Processed Meats-Hot Dogs, bologna, salami 
  • Processed Soy ( soy burgers, etc)
  •  Fats/Sweeteners (limit)
  • Aspartame
  • Corn Syrup and any syrups
  • All Sugar-White, Brown, Coconut, Raw 
  • Any ADDED sugar source
  • Beverages
  • Soda
  • Juice!
  • Beer and Wine* (if your using MFP, email jessica for more info)

Link to Whole Life Challenge Nutrition Comparison Chart  

Questions?? Email: Jessica@hammonassetcrossfit.com