Healthy Meats & Seafood
Land
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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
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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.