Good Guys, Bad Guys


Vitamins, minerals, fish oil, goji berries, spirulina… It’s really easy to add a supplement or “superfood” to your daily routine, which is why those companies are so successful, right?

Of course, there are healthy foods to focus on, but often (well, almost always, but I’m being nice), it’s better to stop eating foods that are effecting you negatively before you think about adding in another item to “fix” something. A vitamin pill cannot counteract 150 calories of soda, for instance.

On MealSurvivor and in our forthcoming book, Man on Top, we present the concept of Good Guy foods and Bad Guy foods. Sure, it’s not always that simple, but if it’s complicated, most people won’t do it.

Here are the Good Guys and Bad Guys…

Good guys

There is food that nature intended for us, food that helps us maintain optimal weight and health and feel happy, productive and energized. Make sure that at least 90% of your food comes from these sources.

  • Water
  • Butter or ghee
  • Olive oil
  • Avocado
  • Nuts in shell
  • Coconut oil
  • Meat
  • Poultry
  • Fish and shellfish
  • Whole eggs
  • Milk
  • Yogurt
  • Cheese
  • Cottage cheese
  • Vegetables and root vegetables
  • Fruits
  • Potatoes
  • Legumes
  • Unprocessed grains (limit)
  • Fermented vegetables (kim chee, sauerkraut)
  • Fermented/cultured drinks

What about condiments?

Feel free to use sea salt, Himalayan salt, Morton’s salt, etc. Read all dressing and condiment labels carefully, as they often contain sugar and nasty oils. Moderation is key.


Bad guys

You know that there are ingredients in our foods that prevent us from being at our optimal health, weight or performance levels. You may see these as ingredients on boxes and labels, items on restaurant menus, or you may encounter them as single items at the grocery store, either way, stay away.

You want to completely avoid:

  • Corn oil
  • Soybean oil
  • Vegetable oil
  • Seed oils (sunflower, safflower, etc.)
  • Margarine
  • Shortening
  • Hydrogenated fats
  • Trans fats
  • Non dairy creamer

You want to minimize:

  • Sugar and sweets
  • High fructose corn syrup
  • Artificial sweeteners
  • Soda and juice
  • Fancy coffee drinks
  • Alcohol
  • Heavily processed packaged foods
  • Deep fried/breaded foods
  • Most bottled salad dressings
  • Soy products
  • Sesame seed oil (when sprinkled as a seasoning, it’s ok)
  • Processed grains
  • High sodium foods


What do you think? Did we leave anything off the list?



3 thoughts on “Good Guys, Bad Guys

  1. Colin

    I have heard that macadamia nut oil is good. I’m not sure how readily available it is in the US. It has a lovely smell/taste..yum!

  2. Pingback: Q&A – Grass fed bone broth, 10000 freakin steps, & Skippy peanut butter

Leave a Reply

Your email address will not be published. Required fields are marked *