Non-Processed Meats. As a rule of thumb, it is best to buy foods with the fewest ingredients as these tend to be less processed and closer to their original form. Most meats do not have an ingredient list at all, because the food itself is the only ingredient (the same applies to fresh and frozen vegetables). Make these types of food the nucleus of your meal planning and preparation.
Grass-fed Beef. You are what you eat, but you are also what your food eats. Put another way, when we consume healthier animals, we become healthier ourselves. Arguably, one of the most important factors to overall health is the ratio of omega-6s to omega-3s in your diet. Grass-fed cattle have greater amounts of omega-3 fats than grain-fed cattle, as well as lower bacterial infections and parasites (meaning they require fewer antibiotics). The type of feed also matters more than the quality of feed; that is, organic-fed animals can still be fed food (corn, soy) they were never intended to eat.
Eggs. People often classify eggs as dairy, but eggs are the “fruit” of chickens, whereas dairy comes from cows (and a few other animals). Eggs are completely void of dairy products such as whey, casein and lactose, and offer the highest biological value of protein. Eggs are also high in vitamin A, various B vitamins, minerals and phytonutrients and, as discussed, are safe to eat again, despite their high amounts of cholesterol.
Small Fish. Many types of fish offer high levels of omega-3 fats. But small fish (bottom feeders), offer an additional benefit—sustainability. The environmental impact of our food sources is often overlooked and predators are the least sustainable because they eat fish that eat other fish—by the time your anchovy becomes a tuna, you have eaten 100 pounds of seafood.
While it is O.K. to eat tuna, mahi mahi, farmed salmon, shark, red snapper and swordfish occasionally, try to consume more mussels, oysters, clams, sardines, scallops Pacific halibut, rainbow trout, lobster and crayfish. These smaller fish also have lower mercury levels compared to predator fish.
Overall, a plant-based diet with meat appears to offer the most health benefits. Think of the ideal plate with a 2:1:1 ratio of vegetables, meats and fruit/starches. For most Americans, this means cutting total meat consumption in half, but it is even more important to consume quality meats such as grass-fed beef, eggs and small fish. Additionally, look for the words local and free-range when purchasing meat and poultry. Eating a little less meat overall, while also emphasizing, unprocessed, higher quality meats, will have no net change in your budget, but will make meals more enjoyable and have lasting health benefits.
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