Eat your best, score big benefits
Dislike kale? Don’t want to spend loads on all-organic? These nutrient all-stars fit any palate and budget
Eggs GOOD // Conventional
They’re a filling, protein-packed source of musclebuilding 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 hearthealthy 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 nervoussystem damage.
Beef GOOD // “Select” or “Choice”
These cuts are leaner than “prime” ones, but still pack plenty of juiciness and flavour.
BETTER // Organic
This meat comes from cattle that grazed on pesticidefree grass or organic grain and haven’t been given antibiotics, which may lead to drugresistant infections in humans.
BEST // 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.
Bread GOOD // Whole grain
These loaves use all three layers of a grain: the fibrepacked outer bran layer, the vitaminand mineral-rich inner germ and the starchy endosperm.
BETTER // 100 percent wholewheat or 100 percent whole grain
Zero processed flour means more protein, vitamins and minerals, as well as the fibre that helps fend off heart disease and keep you slim.
BEST // Sproutedgrain 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 fibre per slice and no sugar.
Rice GOOD // White
All white rice starts out as brown, which means the milling process strips the husk, bran and germ. So, you’ll get a lot less fibre out of the dish, but it’s still got iron and protein.
BETTER // Brown
You’ll get a hefty dose of fibre – about 3g per 100g – with energygiving magnesium and immuneboosting zinc.
BEST // Wild
Wild rice is actually a different species from ordinary rice. Naturally, it’s a whole different nutrient profile: high in folate, zinc, manganese, iron and protein – making it more nutrient dense and lower in carbs than brown rice.