PREFERRED
These items focus on optimal nutrient density (especially vitamins and minerals scarce elsewhere) and animals raised in their natural environments eating their natural diets.
Organ Meats (Offal): Beef Liver, Chicken Liver, Heart. (Often called "nature's multivitamin," these are exceptionally dense in preformed Vitamin A, B12, iron, and CoQ10).
Wild-Caught Cold Water Fish: Sockeye Salmon, Sardines, Mackerel, Anchovies. (The best sources of long-chain omega-3 fatty acids EPA and DHA, generally lower in mercury than larger predatory fish like tuna).
Grass-Fed and Finished Ruminants: Beef, Lamb, Bison, Venison. (Animals that ate only grass/forage have better omega-3 to omega-6 ratios and higher levels of conjugated linoleic acid (CLA) and antioxidants than grain-fed counterparts).
Pasture-Raised Eggs: (While not meat, eggs from chickens allowed to forage for bugs and greens have significantly higher Vitamin D and omega-3 levels than caged hens).
MODERATE
These are acceptable protein sources but may lack the superior micronutrient or fatty acid profiles of the preferred list due to conventional feed practices.
Pasture-Raised Poultry: Chicken, Turkey, Duck. (Better than conventional, but poultry naturally has higher omega-6 levels than ruminants, regardless of feed).
Conventionally Raised Lean Cuts: Lean Beef, Pork Loin. (Good sources of complete protein, zinc, and iron, but likely fed grains/soy, leading to a less favorable inflammatory profile).
Select Farmed Fish: Farmed Salmon or Trout with responsible certifications. (Still provides omega-3s, though often lower than wild-caught, and may have higher contaminant concerns depending on the farm).
AVOID
These items are characterized by high processing, additives, and poor animal sourcing standards.
Highly Processed Deli Meats: Bologna, standard salami, pre-packaged sliced ham/turkey containing fillers, high sodium, and preservatives.
Cured Meats with Nitrates/Sugar: Conventional bacon or sausages cured with sodium nitrate and added sugars (look for uncured or celery-powder cured alternatives).
Mechanically Separated Meats: Hot dogs, chicken nuggets, and SPAM-type products utilizing lowest-quality scraps and connective tissues.
Charred or Deep-Fried Meats: Regardless of meat quality, cooking at extremely high heat or deep frying creates inflammatory compounds (HCAs and AGEs).