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A+ carbohydrates
Spinach
Kale
Broccoli
Brussel sprouts
Asparagus
Collard greens
Red peppers
Tomatoes
Yams & Sweet potatoes
Barley
Oatmeal (Old fashioned unsweetened)
Beans
Black eye peas
Slow cooked, brown rice (long grain/basmati)
Lentils
A+ proteins
Salmon, Rainbow trout, herring
A+ fats
Flaxseed oil
Udo’s Choice essential oil blend
Fish Fat (salmon, trout, herring, sardines)

A Foods
An A is the second highest grade a food can receive. To receive an A grade, a food must be 100% natural (not refined or processed in any way), and it must be fairly high in nutrient density, while low in calorie density. Like the A+ foods, A foods are also high in nutrients such as vitamins, minerals, antioxidants, carotenoids, phytochemicals, essential fatty acids and fiber. The A grade starchy carbohydrates like yams are staples for energy in hard training athletes, bodybuilders and fitness buffs. A-grade proteins are the LEAN, complete proteins (those containing all the essential amino acids). A-grade fats are those high in omega-3’s and other healthy essential fatty acids. An A is a great grade. Eat mostly A-grade foods and you’ll get great results.

A grade carbohydrates
White potatoes red potatoes Carrots
Quick brown rice
Quick oatmeal (unsweetened)
All fresh fruits (not including canned, sweetened, or juice)

A grade proteins
Chicken breast
Turkey breast
Fish
Shellfish
Egg whites
Non fat cottage cheese
Top round steak, eye or round
Whey protein

B Foods
A “B” is a good grade. Not the best grade, but a “good” grade nonetheless. Physique athletes (bodybuilders and fitness competitors) often drop out B grade foods prior to competitions, opting for 100% A-grade choices. This makes the diet much more restrictive.
There are many good B grade foods that you can and should eat regularly. Whole wheat bread is one example. The only reason whole wheat bread doesn’t get an A is because it is processed. Although it may be whole grain, a loaf of bread doesn’t grow on a tree does it? It’s unsweetened (except for a tiny amount of corn syrup) but it is slightly processed. An all natural food is one which you eat in the same form that it came from the ground or off the tree/plant.

Carbohydrates
100% whole grain, unsweetened boxed cereals 100% whole grain pastas (amaranth, spelt, quinoa, wheat, etc) 100% whole grain breads (100% whole wheat, rye, spelt, etc) 100% whole grain cooked cereals Whole wheat pitas
whole grain, unsweetened muffins
Grits
cream of rice
white rice

B grade Proteins & dairy products
Flank steak
Extra lean top sirloin
Low fat sliced turkey breast
Low fat sliced chicken breast
Non fat sour cream
Non fat cheese
Non fat cream cheese
1% low fat cottage cheese

B-grade Fats
Olive oil
Canola oil
Natural peanut butter
Nuts & seeds

C Foods
A “C” is an average grade; not poor, not failing, but not good either. If most of your diet consists of “C” grade foods, your results will be average…not poor…not absent….but not good either. Breakfasts cereals like Cheerios are C list foods. Cheerios only get a C because even though they’re made from whole grain oats, they’re sweetened with white sugar. If you go to a health food store you can often find generic brand Cheerios (usually called “oat o’s or “Oat circles” or something like that). This would bump the grade up to a B. Any cereal that’s sweetened with refined sugar automatically gets bumped down to a C. If the cereal is mostly sugar it gets a D or an F. C-grade carbohydrates are those which are processed or sweetened slightly, but still made from a whole grain. C-grade carbohydrates also include those that are very calorie dense, like fruit juice. Fruit juice is a fairly healthy food, but it’s also very calorie dense, which is not good when your goal is calorie control for a fat reducing diet. C food proteins are those which are moderate in fat and or processed or cured with flavor enhancers, sodium additives and/or preservatives.

C-grade carbohydrates
Pasta made from enriched flour (durum semolina)
bagels
Cheerios
Sweetened and /or flavored oatmeal
Kellogs raisin Bran
Total cereal
Enriched wheat bread
Unsweetened fruit juice
Sweetened low fat yogurt

C-grade proteins
Sliced low fat ham
Low fat sausage
Regular ground beef
Chicken thighs
Turkey, dark meat
Turkey, ostrich, emu -jerky
Low fat (2%) cream cheese
Low fat (2%) cottage cheese
Low fat (2%) sour cream

D Foods

A “D” is a poor grade, no doubt about it. If you’re eating a lot of D-grade foods, your results will be poor for sure. D grade foods are also bad for your health. D foods are those that are high in refined sugars or made primarily from bleached white flour. D-grade foods also include proteins that are high in total fat and or saturated fat and proteins that are highly processed and refined.

D-grade carbohydrates
Sweetened boxed breakfast cereals with no whole grains
Bleached, enriched white bread (i.e., “wonder bread”) or white bread products
Crackers, muffins and baked goods made with white flour and hydrogenated oils

D-grade proteins
Regular ground beef
Moderate fat cuts of red meat
Roast Beef
Ham

D-grade fats
Sour cream
Cream cheese
Cottage cheese (regular, whole-fat)

F Foods

F foods are the foods you should almost never eat. And if you do ever eat them, it should be a rare occasion indeed. These are the foods that not only spell disaster for your physique; they’re also horrible for your health. F-grade foods include the following categories: 1) foods containing trans fats, 2) foods high in saturated fats, 3) Highly processed or refined foods, 4) highly sweetened foods or foods that are pure sugar, 5) foods that are high in refined sugars and fats, 6) processed, high fat meats.

Foods high in saturated fats & trans fats
Palm oil
Palm kernel oil
Coconut oil
Hydrogenated oils
Anything deep-fried
Dairy products made from whole milk
High fat cuts of red meat such as porterhouse and prime rib
Foods made mostly of white sugar or other refined carbohydrates (corn syrup, etc)
Candy
Sweets
Chocolate
Cookies
Soda (coke, pepsi, etc)
Sugar Sweetened beverages
Baked goods high in fats and sugars
Pies
Doughnuts
Croissants
Éclairs
Cinnabons
Cakes
Pastries
Foods high in refined carbohydrates and saturated fat
Doughnuts
Fettuccine Alfredo
Potato chips
Hot Dogs on white bun
Fast food hamburgers on white buns (even worse with cheese, bacon)
Sweetened peanut butter (“skippy, etc)
Processed, high fat meats
Hot dogs
Beef jerky
Salami
Ham
Sausage
Bacon

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