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Eat Well


Eat real food: meat, fish, eggs, vegetables, fruit, healthy oils, nuts, and seeds. Choose foods that were raised, fed, and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals.


Animal foods are healthy and nutritious and will help you reduce excess body fat, build lean muscle, and should be the bulk of your daily calories.

  • Meat and Fowl: The is the most important place to go organic. If you cannot afford to go organic here, buy the leanest cuts of meat and trim off the fat.
  • Fish: Buy wild-caught fish to avoid toxin-contaminated farm-raised fish. Healthiest choices are: salmon, sardines, herring, anchovies, mackerel, mahimahi, halibut, white sea bass, and shellfish. Limit swordfish, ahi tuna, and Chilean sea bass.
  • Eggs: Buy organic, which contain up to 20 times the amount of omega-3’s than factory-produced chicken eggs. There is ZERO correlation between eggs and heart disease according to a Harvard Medical School study of 115,000 subjects.

VEGETABLES AND FRUITshutterstock_123763099 copy

While vegetables and fruits don’t provide a ton of calories, they should represent your main source of healthy carbohydrates and micronutrients. Brightly colored fruits and vegetables supply high levels of antioxidants that are critical to good health.

  • Red: Reduces the risk of prostate cancer and tumors.
  • Green: Powerful anti-aging effect and are especially helpful for vision.
  • Yellow and Orange: Immune support and aids in digestion, joint health, and reduce inflammation.
  • Cruciferous: Anti-cancer, anti-aging, and anti-microbial properties.

Buy locally grown, in-season, organic fruits and vegetables whenever possible. Here’s Dr. Dave’s “Top 10″:

  1. All berries
  2. Cherries
  3. Prunes
  4. Apples
  5. Peaches
  6. Pears
  7. Figs
  8. Grapefruit
  9. Kiwis
  10. Apricots


Nuts, seeds, and their butters are filling, nutritious, and are a great alternative to high-carbohydrate snacks. They are packed full of protein, fatty acids, enzymes, antioxidants, and are abundant in vitamins and minerals.


Certain dairy products can offer a decent source of nutrition for those who don’t suffer from lactose intolerance or casein sensitivities. Here are your best options ranked:

  1. No dairy at all
  2. Raw, fermented dairy (yogurt, kefir)
  3. Raw, high-fat dairy (butter, cream)
  4. Raw milk and cheese
  5. Organic, hormone, and antibiotic-free dairy


Oils are a great way to boost your omega-3’s intake and other healthy fats. Best choices are butter, coconut oil, and olive oil.


Most convenient foods are considerably unhealthy. Here are Dr. Dave’s favorite healthy snacks:

  • Beef Jerky
  • Cottage Cheese
  • Dark Chocolate
  • Dried Fruit
  • Fresh Berries
  • Hard-Boiled Eggs
  • Nuts & Seeds
  • Olives
  • Trail Mix


  • Probiotic to support a healthy gut – quality counts here!
  • Vitamin D: 50 IU’s for every pound of body weight.
  • Omega 3’s (fish oil): 2,000-3,000mg daily