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Are You Really Buying The Right Kind Of Eggs At The Grocery Store?

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Thursday, May 10th, 2018
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“Healthy eating” has never seemed more complicated. Cut carbs…but not too many! Eat protein…but don’t overdo it! Saturated fat is bad…or maybe not that bad? And wait…are fruits and vegetables bad now, too? (No. Please eat fruits and veggies.)

All this scary, conflicting info makes grocery shopping majorly confusing. Luckily, Keri Gans, R.D.N., nutritionist and author of The Small Change Diet, and Keri Glassman, R.D., nutritionist and founder of Nutritious Life, are here to cut through the noise and give you the scoop on the five controversial grocery staples that yes, you SHOULD be eating. Bonus: These nutrient all-stars fit any palate and budget.


GOOD: Conventional. They’re a filling, protein-packed source of muscle-building amino acids, brain-boosting choline, and vitamin D for healthy bones.

BETTER: Pasture-raised. The hens that laid these orbs got to peck around on grass and insects in an open pasture, which may double the amount of heart-healthy omega-3 fatty acids and vitamin E compared with conventional eggs.

BEST: Pasture-raised and organic. You score the nutritional perks of free-roaming chickens that have dined on organic feed that’s free of synthetic pesticides and herbicides, some of which have been linked to cancer and nervous system damage.


GOOD: “Select” or “Choice.” These cuts are leaner than “Prime” ones but still pack plenty of juiciness and flavor.

BETTER: USDA organic. This meat comes from cattle that graze on pesticide-free grass or organic grain and that haven’t been given antibiotics, which may lead to drug-resistant infections in humans.

BEST: USDA organic, grass-fed. You’ll get less fat and more omega-3s, antioxidants, and conjugated linoleic acid—a type of fat associated with a reduced risk for heart disease, cancer, and high cholesterol.


GOOD: Canned. All varieties of beans deliver a solid dose of protein, fiber, and B vitamins, making them great for digestion and heart health.

BETTER: Beans from BPA-free cans. Check labels for bisphenol A (BPA), an estrogen-mimicking chemical that may affect the reproductive system and brain.

BEST: Cooked dry beans. Avoid BPA and added sodium altogether with dried beans. Soak overnight, then in the a.m., drain and simmer until tender (up to an hour, depending on type).


GOOD: Whole grain. These loaves use all three layers of a grain: the fiber-packed outer bran layer, the vitamin- and mineral-rich inner germ, and the starchy endosperm.

BETTER: 100 percent whole wheat or 100 percent whole grain. Zero processed flour means more protein, vitamins, and minerals, as well as the fiber that helps fend off heart disease and can keep you slim.

BEST: Sprouted-grain bread. The sprouting process breaks down enzyme inhibitors (blockers in grains that make their vitamins harder to digest), so nutrients are more easily absorbed. Look for a brand with at least three grams of fiber per slice and no sugar.



GOOD: Tilapia. This catch is low in mercury and calories and contains 21 grams of satiating protein.

BETTER: Sardines. Rich in protein and omega-3s, a serving has more than a day’s dose of b12 and a third of your daily calcium goal.

BEST: Wild king or farmed Atlantic salmon. What you get: more than six times your daily recommended omega-3s and 19 grams of protein in every 3.5-ounce serving. All for just 141 calories.

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