Weekly planning strategies from The Perfect Health Diet:
Goal #1: Eat the omega-3 equivalent of 1 to 2 meals, or up to 1 pound per week of omega-3-rich oily fish and shellfish--for Omega-3 fats, each week. And/or 5 pasture-raised egg yolks daily. Or use daily omega-3 algae oil.
If you're not allergic, then Shellfish & crustaceans like oysters, clams, mussels, shrimp, crab or lobster are also rich in omega-3's & an important source of B12 & zinc!
Dr. Chris Masterjohn summarizes: "Most adults should be fine with 150 mg/d DHA, which can be obtained from five pasture-raised egg yolks per day or from one serving of fatty fish per week."
Goal #2: Then the other big goal is to enjoy occasionally omega-6 nuts/seeds and not count-on them as a main protein source...and vigorously reduce/eliminate omega-6-rich seed oils (like canola oil, soybean oil, vegetable oil)...
Remember, when you eat above 4% of your daily calories as omega-6 fats, your body stores them as fat! 🙁
Essentially, you only want to eat nuts & seeds as occasional snacks, and not rely on them as protein sources...as they're often very high in omega-6 fats. The best nut & seed choices for occasional snacks are macadamia nuts & butter, almond butter, cashew butter (which are all lower in PUFA fats).
Plus, ditch that canola & vegetable oil!!
Goal #3: Get in your pasture-raised egg yolks on the Daily for CHOLINE (your fat-burning, methylation & brain health friend) and Arachidonic Acid…
Or use strategic supplements or alternate foods--but don't skip the Choline & Arachidonic Acid which you can most easily obtain from daily egg yolks/whole eggs!
Goal #4: Get in your *Retinol* Vitamin A in a way that works for YOU! Liver & other organ meats should be eaten every week (4 ounces of beef liver per person per week) for Retinol Vitamin A & other key micronutrients.
(Also, I have a great pate recipe in the Recipe Book that makes this do-able if you’re a newbie to liver like me...trust me, you won't believe how creamy, good-tasting & not chewy & frankly, not very “liver”-tasting it is :))
OR, see fabulous daily Retinol Vitamin A supplement recommendations & alt ideas.
And you would want organic, pasture-raised beef liver (as the liver is the storage location for vitamins & minerals...so it makes sense to get the most nutrient dense liver you can, from being pasture-raised...plus it tastes way better! ;)).
Is *pasture-raised* important?
Getting pasture-raised is not essential for meat (although pasture-raised eggs are an exception, they're worth the extra cost) if you’re on a budget--although pasture-raised meat does taste great, have more nutrients to it & helps to support sustainable agriculture/climate/clean water if you can expand your budget a bit for it.
Pasture-raised eggs are really worth the money....as they have that mighty Choline, more Arachidonic acid & a lot more micronutrient content in general--including significantly more omega-3's, from being pasture-raised...
Besides being a good daily source of omega-3 fats, pasture-raised eggs also have a higher Arachidonic acid content, which helps your body deal with inflammation (your friend in being able to burn fat & feel good) and which helps your body tolerate a larger variety of foods.
*If you only have a little extra money to budget for pasture-raised meats...I recommend pasture-raised eggs (and liver) to give you the biggest bang for your buck.