How to choose your eggs

  The old adage, ‘You are what you eat’ certainly holds true when considering the nutritional value of eggs. For chicken to be classified as ‘free range’, it must have been granted access to the outdoors during the raising process. Hens that have access to better pasture have better eggs than birds kept in cages.
  Free-range hens eat a healthy, natural diet that then manifests into healthier and more nutritious eggs. Alongside having more vitamin A and vitamin E, the main benefit of free-range eggs is their omega 3 fatty acid value.
  As mentioned in the fat section of the book, omega 3s are an essential fatty acid because the body can’t manufacture it on its own, and you must consume it from food. According to Barb Gorski from Sustainable Agriculture Research and Education, free-range hens normally produce four times the omega 3s as their caged sisters. The egg yolk, which has most of the nutritional value, is the best indicator of egg quality. A darker yolk, normally dark orange, is an indication of a chicken fed with nutritious and balanced diet rich in omega 3, while a bright yellow yolk is normally the result of caged, poorly fed chickens.
  Free-range organic chicken farmers must feed their chickens lots of fresh greens including kale, collard and broccoli to produce the dark orange yolk, which has been proven to not only taste richer but also being richer in nutrients and vitamins.
  The take-home message is to always buy free-range organic eggs, which are slightly more expensive, but pack a much higher nutritional punch and can actually help you get leaner, faster, due to their higher omega 3 levels.
  What are the best sources of protein?

  Personally, I prefer meat and fish sources, as they already have all the essential amino acids that your body requires, but even if you don’t eat meat, you can get all your essential amino acids by combining the right foods. It just means you have to get a bit more experimental with your recipes.
  I’ll list my favourites below. Personally, I try and source all my meat and fish from local butchers and fishmongers, as they can tell me if they have used any antibiotics, hormones or additives. However, most supermarkets also have organic, free-range or grass-fed sections. Again, they may cost a little bit more (but not in all cases – my local butcher is actually cheaper than most supermarkets) so shop around and find what works the best for you.
  Some foods such as beef and salmon also have a high-fat content, but are primarily protein foods, which is why I have included them in this list.
  Chicken (free range if possible)
  Turkey (free range if possible)
  Free-range eggs
  Beef or lamb (grass fed if possible)
  Rice protein powder
  Whey protein powder
  Wild fish (salmon, cod, mackerel, etc.)