Healthy Meats & Seafood

Land

  • Beef

    Buy: Grass-fed, organic, pasture-raised, antibiotic- and hormone-free.


    Avoid: Processed forms (e.g., deli meats, beef jerky with additives) and high-fat cuts like ribeye and brisket.

  • Bison

    Buy: Grass-fed, pasture-raised, organic if possible.


    Avoid: Processed forms; opt for lean cuts for best nutritional profile.

  • Chicken

    Buy: Organic, pasture-raised or free-range, antibiotic-free.


    Avoid: Processed or pre-seasoned varieties, especially breaded or fried.

  • Duck

    Buy: Organic, pasture-raised or free-range, no added hormones.


    Avoid: Skin-on or fattier parts if reducing fat intake.

  • Goat

    Buy: Grass-fed, organic, pasture-raised if possible.


    Avoid: Processed or highly marbled cuts; goat is naturally lean.

  • Lamb

    Buy: Grass-fed, organic, pasture-raised, antibiotic- and hormone-free.


    Avoid: Processed lamb (e.g., cured lamb products), if possible choose leaner cuts.

  • Pork

    Buy: Organic, pasture-raised, antibiotic-free, heritage breed if possible.


    Avoid: Processed forms like bacon, sausage, and ham; high-fat cuts like pork belly and ribs.

  • Turkey

    Buy: Organic, pasture-raised or free-range, antibiotic-free.


    Avoid: Processed options like deli meats, sausage, and ground turkey with additives.

  • Venison (Deer)

    Buy: Grass-fed, pasture-raised or wild-caught, organic if possible.


    Avoid: Processed venison products; venison is naturally lean.

Sea

  • Cod

    Buy: Wild-caught, sustainably sourced, MSC-certified.


    Avoid: Farm-raised if possible, as it may be lower in nutrients.

  • Halibut

    Buy: Wild-caught, Pacific preferred, sustainably sourced.


    Avoid: High-mercury varieties or large, farm-raised halibut.

  • Mackerel

    Buy: Wild-caught, smaller varieties, sustainably sourced.


    Avoid: Large, high-mercury varieties like King mackerel.

  • Salmon

    Buy: Wild-caught (preferably Alaskan), MSC-certified.


    Avoid: Farmed salmon due to potential pollutants and lower omega-3s.

  • Sardines

    Buy: Wild-caught, sustainably sourced, packed in water or olive oil.


    Avoid: Varieties packed in soybean or processed oils.

  • Scallops

    Buy: Wild-caught, dry-packed (no added preservatives), MSC-certified.


    Avoid: Wet-packed scallops with added phosphates.

  • Shrimp

    Buy: Wild-caught or sustainably farmed, domestic preferred.


    Avoid: Imported farmed shrimp, which may contain higher contaminants.

  • Tuna

    Buy: Wild-caught, pole-and-line caught for sustainability.


    Avoid: Large or long-lived varieties (e.g., albacore) for lower mercury risk.

  • Trout

    Buy: Wild-caught or sustainably farmed, rainbow trout preferred.


    Avoid: Imported or non-sustainably farmed trout.