We all know it’s true: when it comes to maintaining a healthy, balanced diet, protein is one of the most important macronutrients. But not all proteins are created equal. Whether you’re at the grocery store or a local market, making informed choices about the protein you buy can make a huge difference. Here are some of my top tips for shopping for proteins, from chicken and red meat to fish and eggs.
1. Chicken
When shopping for chicken, always look for organic and pasture-raised options. Organic chickens are raised without antibiotics or hormones, and pasture-raised means they have more space to roam and eat a natural diet, which can lead to healthier and better-tasting meat.
However, be cautious—many "pasture-raised" chickens are only free to roam in the early stages of their lives, but are then fed corn feed in the latter stages to fatten them up. So if you can, source your chicken from local farms where you can ask about their farming practices and ensure they are fully pasture-raised.
2. Red Meat
When choosing red meat, look for options that are both grass-fed and organic. Grass-fed beef comes from cows that are raised on a natural diet of grass (rather than grain), which not only makes the meat leaner and more nutrient-dense, but also reduces the animal’s exposure to antibiotics and hormones.
Organic means that the cattle were raised without any pesticides or fertilizers, meaning the meat is as clean and natural as possible. Look for cuts that are labeled as “100% grass-fed” or "grass-finished," as some beef may be grass-fed for part of their lives but fed grain at the end.
3. Fish
When it comes to fish, wild-caught is always the best choice. Wild-caught fish have no antibiotics or artificial coloring which are usually found in farmed fish. They also tend to be more nutrient-rich, with a better balance of healthy omega-3 fatty acids.
Salmon is such a hot topic right now, so here are a few things to be aware of. Atlantic salmon is often farm-raised, with the fish being raised in crowded conditions and given artificial coloring to make them look pink. These farms also use antibiotics to prevent diseases in such close quarters. Instead, I usually go for wild-caught King Salmon or Koho Salmon, which are both naturally higher in omega-3s and caught in the wild, ensuring a more natural, sustainable source of protein.
Final tip - if you're buying whole fish look at the eyes. The clearer the eyes, the fresher the fish. Dull or cloudy eyes are a sign that the fish may not be as fresh.
4. Eggs
When it comes to eggs, there can be a lot of confusion because of all the labels. But my advice is simple: forget all the terminology and go for organic and pasture-raised eggs. Organic eggs come from hens that are raised without antibiotics or hormones, and pasture-raised means they have access to the outdoors, leading to eggs that are richer in nutrients.
Pasture-raised eggs tend to have a deeper yellow yolk and a stronger flavor compared to those from conventionally-raised hens.
Bonus Tip: Support Local Farms
Whenever possible, try to source your protein from local farms. Not only will you often get fresher, more sustainable options, but you can also ask the farmers about their practices directly, ensuring that the food you're buying matches your values. Plus, you're supporting your local community!