Organic sounds like a good idea; how to tell if it isn't
Whether you are a new parent and starting solids with your baby or have older school-aged kids, organic food is a hot topic.
Luckily, since the organic industry has grown by leaps and bounds over the last decade, you can walk into almost any grocery chain, large or small, and find an abundance of organic produce to choose from.
In today's economy, the question becomes: Is organic really worth the cost? Organic milk, for example, is often $2 to $3 dollars more expensive than its nonorganic counterpart. Is this cost difference worth it? Am I doing my children and family an injustice by not serving organic foods or am I really just wasting my money?
I wish the answer could be simple, but it's not.
There are a lot of different factors, such as family economics, that make organic nutrition a very personal choice for each individual family. Before I take you through a few deciding factors, check out a few of the different labels you might see on your next stroll down the organic aisle:
100 percent organic: If the product is labeled “100 percent organic,” it means that, by law, there are no synthetic ingredients. Production processes must meet federal organic standards and must have been independently verified by accredited inspectors.Organic: If the label says, simply, #8220;organic,#8221; no less than 95 percent of the ingredients must have been organically produced. Made with organic ingredients: If a product is labeled #8220;Made with Organic Ingredients,#8221; you can be sure that at least 70 percent of its makeup is organic. The remaining ingredients must come from the U.S. Department of Agriculture's approved list.All natural, natural: Labels that specify #8220;natural#8221; or #8220;all natural#8221; do not mean organic. There is no standard definition for these terms, except when the terms are applied to meat and poultry products, which the USDA defines as not containing any artificial flavoring, colors or synthetic ingredients.Free range: The terms #8220;free-range#8221; or #8220;free-roaming#8221; are similarly meaningless. U.S. government standards are weak. The rule for the label's use on poultry products, for example, is merely that outdoor access be available for #8220;an undetermined period each day.#8221;SafetyThe effect that pesticides, herbicides, antibiotics, and hormones may have on our body is still fairly inconclusive, but the unknown can be reason enough for a family to choose the organic route. When eating conventional foods, simply washing your produce and peeling away edible skins (since pesticides are usually concentrated there) can help reduce your family's pesticide exposure. If this is the deciding factor for you, there are two lists that you may follow to significantly decrease your family's ingestion: the Dirty Dozen and the Clean Fifteen. Heck, just the name #8220;dirty dozen#8221; may steer you quickly to the organic aisle! The Dirty Dozen (foods with the highest chemical residues) include: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes (imported), carrots and pearsThe Clean Fifteen (foods with the lowest chemical exposures) include: onions, avocados, sweet corn, pineapple, mangos, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.Nutrition contentWhether or not organically grown food products are more nutritious than their conventional counterparts is an ongoing debate. However, here are a couple strong possibilities to consider in nutrient differences:#376;Some organic fruits, vegetables and juices, such as strawberries, may contain more phytochemicals, which may benefit health.#376;Organic meats may reduce the development of human antibiotic resistance.#376;Pasture-raised, grass-fed beef contains less total fat than meat from grain-fed animals.#376;Consumption of organic dairy has been connected with a lower incidence of eczema during the first two years of life (however, more research is still needed).#376;Meat and milk from pasture-raised, grass-fed animals may contain greater levels of heart beneficial fatty acids such as omega-3, alpha-linolenic acid and conjugated linoleic acid.Community issuesCommunity and environmental issues really top the list of reasons to switch to an organic lifestyle. Organic agriculture: helps reduce greenhouse gas emissions and counteract global warming, can reduce soil erosion and rehabilitate poor soils and enhances biodiversity which makes these farms more resilient to unpredictable weather patterns and pest outbreaks. These environmental benefit examples are only a spattering of how organic agriculture can benefit the planet!Bottom lineWhat is the bottom line? From a nutrition perspective, the balance and variety of your family's diet is the most important factor in how healthy it is. After that, organic is always a great option if not for anything else than to support your local farms and the integrity of our soil. Shop local: One of the best places to find local organic produce through the fall is at the farmers market. Be on the lookout for these great options to be falling into the markets around you: greens (arugula, kale, Swiss chard), eggplant, leeks, pumpkins, tomatoes, apples and so much more deliciousness! Think: steamy homemade cinnamon apple oatmeal. Yum. Contact me: If you have any feedback, comments or questions on this topic or any others, I would love to hear from you! You can send me an email at christina@nourishedliving.com with your thoughts. #376;Christina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, nourishedliving.com. She lives with her husband and two young sons in the Northwest suburbs. 38672578Free range conjures images of healthy chickens clucking happily through the barnyard all day. In reality, the term is meaningless; the label can be put on poultry that merely have outdoor access for an undetermined period each day. 25783867100 percent organic means the product has no synthetic ingredients.