easter-eggsChoosing Food, Part 3 

Eggs and Poultry…

Cracking the Code Words

Poultry and eggs can play an important role in a balanced, nutritious diet, but an egg is not just an egg. The way chickens are raised, fed and kept all affect the nutritional value, taste, and possible health risks of poultry and the eggs they produce.

Poultry and egg producers and farmers use a variety of code words on labels to describe how chickens are raised.  But what do these labels really mean?

  • “Free Range” simply means chickens are housed such that they may go outdoors if they choose, but they could be outside for as little as 5 minutes a day or not at all and still be labeled “free range.” 
  •  “Cage Free” poultry are kept out of cages, but that doesn’t mean they aren’t kept indoors or in over-crowded, unsanitary conditions.
  • “Organic” eggs or poultry are guaranteed to have been fed only organic feed, and they are certified to be free of antibiotics. However, they may still have very restricted access to the outdoors and their healthiest, natural diet.
  • “Vegetarian fed” poultry and eggs are fed a strictly vegetarian diet, which may reduce the potential for them to contract diseases from animal products found in poultry feed. However, chickens are omnivores that consume animal protein as part of their natural diet (mainly in the form of insects and other grass-dwelling creatures). Strictly vegetarian fed poultry is at risk for being malnourished if not supplemented with some form of healthy plant-based protein.
  • “Fertile” eggs indicate a chicken is probably free-range and potentially has access to interactions with a rooster. Some view this as a sign of poultry that may have a higher quality of life than caged chickens. Since eggs are usually collected and refrigerated within a day of laying, you’re not likely to encounter any developing embryos while eating fertile eggs.
  • “Omega-3 Eggs” are produced by hens that are specially fed a diet (usually including flax meal) that is rich in omega-3 fatty acids. These eggs have 3 to 6 times the amount of omega-3 fatty acids found in other eggs.
  • Brown vs. White – (or green or speckled!) The color of eggs does not reflect quality or nutritional value only the breed of hen laying them.
  • Pastured / Grass-Fed – These chickens have ample access to the outdoors where chickens are exposed to sunshine and have the opportunity to eat grass and insects.  The importance of chikens’ exposure to the outdoors can’t be overestimated in terms of quality and nutritional value.  Scratching in dirt and grass, basking in the sun, bathing in the rain and hunting for and eating bugs are natural chicken behaviors.  When these activities are restricted, the health of the chicken is compromised.

What’s the result of keeping chickens in cramped indoor quarters? 

Factory farmed eggs and poultry contain far fewer vitamins and nutrients and higher risk of exposure to antibiotics and diseases that may run rampant in unsanitary, overcrowded conditions.  By purchasing factory farmed poultry and eggs produced by “battery hens” kept in cramped cages, you also support the inhumane treatment of chickens.

Eggs and poultry that come from pastured chickens are healthier, more nutritious and much tastier than factory farm products.  Egg whites are thicker, yolks are bigger, darker and appear orange rather than pale yellow.  Healthy poultry meat is pink-colored, sweet smelling and more elastic than that produced from factory chickens. When cooked, the meat is more tender, juicier and fresher. 

What about Cost?

Though more expensive, quality  is certainly worth the price when it comes to eggs and poultry.  If cost is prohibitive, try eating less meat but only high quality and then supplementing with farm fresh fruit and veggies. 

So what should you look for when purchasing eggs and poultry?

  • Pastured or grass-fed - as opposed to just “free range” or “cage free.”  These are harder to find, but nutritionally worth it.
  • Local - Buy from local farmers who pasture-raise poultry and eggs.  Farmers markets and CSA farm boxes will usually have happy, healthy chicken and eggs if you don’t have a chicken farm down the street.  By buying local you support the local economy and avoid the environmental impact of eating eggs shipped from Wisconsin to California.
  • Organic - the best choice for avoiding exposure to antibiotics and toxins passed through feed.  Organic, locally produced poultry products are the optimal choice, but it’s difficult for farmers to control what their chickens eat if they’re pasture-raised. In many cases, local farmers feed pastured poultry antibiotic-free, organic feed, but they’re unable to be certified as organic.  Don’t insist on the organic label if the chickens and eggs look happy and healthy.