Eat a rainbow 🌈. Buy fresh, seasonal, local and ideally organic from trusted sources to minimize pesticide exposure. See Dirty Dozen & Clean Fifteen lists next. 

Get your healthy fats from real foods such as avocados, olives, extra virgin olive oil (EVOO), raw nuts & seeds, eggs, oily fish and algae oils rich in omega-3 fatty acids.

Avoid highly processed seed oil extracted from canola, corn, sunflower, soybean high in inflammatory omega 6 fatty acids. Cook with grass-fed ghee, organic unrefined coconut & avocado oil.

Humanely raised,  grass-fed or pasture-raised are the highest standards.  Organic and free range are the next best. No added hormone or antibiotics are the least requirements.

Wild and sustainably-caught are the best. Larger species of fish have higher risk of contamination. Organic farmed fish are not always the best if they are fed grains instead of algae.

An extensive list of nutrient dense, delicious and satiating snack ideas. Avocados, nuts and seeds, olives, pickles, jerky, protein powder and many more. Learn to mix and match a range of healthy snacks so you will never get bored. 

How to avoid empty calories, i.e. food that is void of nutrients such as sugar and processed foods, by adding wide range of fresh, whole and nutrient dense foods. Think in terms of nutrient density (vitamins, minerals and fibre) rather than calories. 

My favourite every-day food and drink items such as grass-fed ghee, grass-fed collagen and turmeric powder. Feel free to experiment with any of these or ignore if they don't fit with your individual lifestyle or personal ethics. I would be happy to explore what works best fo ryou.