Even the most casual food shoppers have probably noticed the increased quantity and variety of organic foods available in regular grocery stores. Once the specialty of health food stores, organic foods are spreading from specialty aisles to shelves throughout the big food stores.
Maybe you're wondering what all the fuss is about. Are organic foods healthier? Are they safer? Are they worth the extra money if they cost more than conventional foods? How do they taste?
And what about those labels touting foods as "sustainable," "natural," "free-range," "grass-fed," or "fair trade"? What do they mean, and are those foods organic, too?
Read on for a crash course in organic and other environmentally friendly foods.
If a food is labeled "organic," what does that mean? To meet the organic standards set by the U.S. Department of Agriculture (USDA), an organic food is one that is grown without:
Organic animal products — meat, poultry, eggs, and dairy foods — come from animals that are fed 100% organic feed products, receive no antibiotics or growth hormones, and have access to the outdoors.
If a product is labeled "organic," it means that a government-approved certifier has inspected the farm where it was produced to ensure that the farmer followed all the rules necessary to meet the USDA's organic standards. Farmers who produce organic foods use renewable resources that conserve the soil and water for future generations. And any company that handled or processed that food on its way to the grocery store must be certified organic, too.
Foods labeled "organic" can be either:
If you see "made with organic ingredients" on a label, it means the food contains at least 70% organic ingredients, but can't have the "organic" seal on its packaging.
Another term you might hear in conjunction with organic and natural foods is "sustainable." This movement encourages eating foods grown locally by sustainable agricultural methods — that is, using food-growing techniques that don't harm the environment, are seasonal, and preserve agricultural land. Sustainable practices also are humane to animals, pay growers fairly, and support local farming communities by distributing their food through farmer's markets and other venues.
Again, "sustainable" and "organic" don't always mean the same thing. An organic tomato you buy, for example, might not adhere to sustainable principles if it was grown organically but shipped across the country to your market. And some produce you find at your local stand might not have been grown organically.
There's a growing trend among health-conscious consumers to buy food that is both sustainable and organic whenever possible.
Natural foods are foods that are minimally processed and remain as close as possible to their whole, original state. Natural foods don't have to adhere to the same rigorous standards organic foods do. However, the term "natural" generally means a product has no artificial ingredients or preservatives and that meat or poultry is minimally processed and free of artificial ingredients.
Natural foods can be organic, but not all are — some natural foods, for instance, may have been produced on a farm that has not been certified organic. If you want to be sure that what you're eating is organic, look for the "organic" labeling, which means they've been certified as meeting the USDA's standards.
Keeping track of all these terms and their meanings can be confusing. To make labels more consistent and understandable, the USDA is now developing standards for labels like grass-fed, pasture-raised, and others that will be subject to USDA inspection.
Also, many individual food producers, dairies, farms, and orchards have websites you can visit to find out more about their standards. You also can find ratings and other label information from reputable consumer groups online.
The USDA does not claim that organic foods are safer or more nutritious than those produced conventionally, but organic foods can be part of a healthy diet. Whether they are much better for you than conventional food is still up for debate. One benefit of organic food is that it is pesticide free, which is definitely better for the environment. It's probably better for you as well, though many people argue that the pesticide residue on foods is too small to cause health problems.
Even with organic products, though, be sure to follow the safe handling recommendations for all foods:
It wasn't so long ago that people who wanted to buy primarily organic foods had to turn to their local food co-ops or settle for a few items in their grocery store. Co-ops and local farmstands are great sources for natural and organic foods. But anyone looking for conventionally grown foods and other items will have to make another stop.
These days, though, it's easy to find a well-rounded selection of organic products. Most groceries offer organic produce, juices, cereals, baby food, dairy products, and more. And many stores are 100% organic or natural — if you don't have one in your neighborhood, there's likely to be one a short drive away.
If you can't find a decent selection of organic foods where you shop, talk to the store manager. The more requests a store gets for natural selections, the more likely it is to stock them.
So the next time you see a tempting treat that's labeled "organic," you may want to give it a try — it might be your first step toward a style of shopping and eating that's good for you and the planet.
Reviewed by: Mary L. Gavin, MD
Date reviewed: October 2013
|U.S. Food and Drug Administration (FDA) The FDA is responsible for protecting the public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, medical devices, our nation's food supply, cosmetics, and products that emit radiation.|
|Academy of Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.|
|Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.|
|Soy Connection The United Soybean Board offers tips and recipes for preparing soy foods.|
|ChooseMyPlate.gov ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.|
|The Green Guide The Green Guide and www.thegreenguide.com are the "green living source for today's conscious consumer," with green homes tips, eco-product reviews, a section for kids, environmental health information, and more.|
|U.S. Department of Agriculture (USDA) The USDA works to enhance the quality of life for people by supporting the production of agriculture.|
|Food Labels Look at any packaged food and you'll see the food label. This nutrition facts label gives the lowdown on everything from calories to cholesterol. Read more about food labels.|
|Soy Foods and Health You may have heard about soy foods in the news, including claims that soy prevents diseases such as cancer and heart disease. So what is the story on soy?|
|Smart Supermarket Shopping You don't need to be a dietitian to figure out how to make healthy food choices. Before grabbing a shopping cart and heading for the aisles, read this article to make grocery shopping a snap.|
|Becoming a Vegetarian People choose vegetarianism for a variety of reasons. This article describes different types of vegetarianism and provides advice on ways for vegetarians to get all the nutrients they need.|
|Vegan Food Guide A vegan doesn't consume any animal-derived foods or use animal products or byproducts, and eats only plant-based foods.|
|Food Safety Learn why food safety is important and how you can avoid the spread of bacteria when you are buying, preparing, and storing food.|
|Fiber Some of the best and most delicious foods have loads of fiber. Find out how to get your fill of fiber without sacrificing good taste!|
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