A Guide to Choosing Healthy Fish & Seafood Choose only wild-caught fish whenever possible. In some cases, it may be more expensive, but it is better for you. Farmed fish is generally not the healthiest choice, with the exception of some shellfish. It’s best to choose sustainable seafood. Visit www.seafoodwatch.org to learn more. Oily fish,
A Guide to Choosing Healthy Dairy Products Raw or unpasteurized, unprocessed milk is something that nourished generations of our ancestors. Choose raw milk, raw cream, raw butter and raw cheese where available. Raw dairy offers many benefits over pasteurized dairy including enzymes, beneficial bacteria and vitamins/minerals not found naturally in pasteurized milk. Raw milk has
A Guide to Choosing Healthy Fat Choose organic, cold-pressed oils like pure extra virgin olive oil, coconut oil or palm oil. Other healthy fats include animal fats from pastured animals- like butter, ghee, lard (pork fat), tallow (beef fat), duck or goose fat and schmaltz (chicken fat). Saturated fat and cholesterol are essential nutrients and
A Guide to Choosing Healthy Vegetables Vegetables should be organically or sustainably grown, grown locally whenever possible. Fresh and frozen vegetables should always be chosen before canned veggies. Canned vegetables should generally be avoided. Many nutrients are more available in cooked vegetables, like the lycopene in tomatoes, and cooking reduces oxalic acid, an anti-nutrient in
A Guide to Choosing Healthy Fruits Fruits should be organically or sustainably grown, and choose locally grown whenever possible. Fresh and frozen fruits should always be chosen before canned fruit. Canned fruit should generally be avoided. Dried fruit can be purchased or made yourself in a dehydrator. When you purchase dried fruit (like raisins, cherries,
A Guide to Choosing Healthy Nuts & Seeds Nuts & seeds are a great snack- easy to keep on hand, portable and a good source of protein, fat and micronutrients. However, take it easy, you really don’t need more than a handful a day. Most seeds and nuts contain polyunsaturated fats, namely Omega 6 fats.