Selecting nutritious foods for you family is part of every grocery shopping experience. When you are faced with the choice between organic or regular (conventional) carrots how do you choose? Arm yourself with some basic organic food knowledge before your next trip down the grocery aisle and the decision between organic and conventional food will be easier.
Organic foods are no longer only available at the local farmer’s market. Specialty organic and whole food stores are open all across the country. Even many mainstream grocery stores now have an organic foods section. Basic knowledge of the organic food processing and labeling requirements will help you make informed decisions as you fill your grocery cart.
Key differences: organic versus conventional vegetables, fruit, and grains
All food processes start at the farm. Organic farmers grow vegetable, fruit and grain crops, such as carrots, apples, and wheat naturally. Organic farmers often use compost to revitalize their soil. They rotate the placement of crops to prevent soil depletion. Organic crops are grown without the use of synthetic substances. Examples of synthetic substances are conventional pesticides, fertilizers that are petroleum-based, and fertilizers made of sewage sludge. Vegetables, fruits, and grains that are grown using synthetic substances, such as these, are called conventional produce. Conventional produce has sometimes been genetically engineered or irradiated. Irradiated food has been exposed to ionizing radiation. Irradiation preserves and sterilizes food.
Key differences: organic versus conventional animal and dairy products
For animal products, such as hamburger, eggs, and milk, to be considered organic, additional requirements apply. Organic farm animals are fed organic feeds. They have access to the outdoors. Additional, the animals are not given any growth hormones or antibiotics. Conventionally raised animals may be given growth hormones to increase production.
United States Department of Agriculture (USDA) organic status
The ways in which organic farms raise their produce must meet requirements set by the USDA in order for goods to qualify for USDA organic status. In addition, companies that process and manufacture organic foods must meet USDA regulations. For crop farms, land usage, as well as pest, weed, and disease management practices, plays a part in the organic certification process. Farms that raise livestock are judged based on what the animals are fed, if the animals have access to the outdoors, and any use of hormones and antibiotics.
USDA organic label
The USDA organic label is a circle with the text “USDA ORGANIC” inside. Produce that is certified organic by the USDA can carry this label. Vegetables, fruits, meats, eggs and other single-ingredient foods will have this label if they were produced on a farm that is certified by the USDA. This label also applies to food that is grown in other countries and shipped to the United States. Foods that are made up of more than one ingredient can also display the organic food label. For instance, bread that is made of 100 percent organic ingredients may be label with the USDA organic seal and the words “100 percent organic.” The organic label can also be used if at least 95 percent of the ingredients in the bread are organic. Products made up of at least 70 percent organic ingredients won’t have the USDA label. Instead, these products may have the words “made with organic ingredients” on their packaging.
Other specialty food labels
You will come across many other labels during your shopping adventures: natural, free-range, hormone-free, and not genetically modified, for example. Keep in mind that these labels don’t necessarily mean that the product is organic. Produce that comes from USDA organic certified farms is usually be labeled with the USDA organic label. However, this labeling is not mandatory.
Organics at the local farmer’s market
Organic food available at local farmer’s markets will not necessarily be labeled with the USDA organic label. Many of these farmers sell less than $5,000 per year of organic produce and are therefore exempt from the USDA’s labeling and certification program. The lack of labeling doesn’t mean that the local farmers don’t follow USDA organic requirements, or that their produce is not organic. Check with the vendors to see how they grow their foods. If you are wondering if the produce is really organic ask about pesticide and fertilizer use. Many of the goods sold at a local farmer’s market will be conventionally grow, as well.
Selecting and preparing organic foods
Use common sense when selecting organic foods. Because organic fruits and vegetables are produced naturally, they are best eaten in season. Look for fresh produce. Choose fruit and vegetables without blemishes. Fruits should smell good, not soured or rotten. Vegetables should be firm. Keep food refrigerated and remove any items that look slimy or moldy. Watch expiration dates on meat, poultry, and dairy products. When preparing your organic foods follow good kitchen etiquette. Before preparing or eating organic fruits and vegetables wash them thoroughly. Cook meats and poultry according to your cookbook directions. Always keep meats and garden produce separated during meal preparation.
Nutrition: Organic versus conventional
Is organic food better for you nutritionally than conventional food? The USDA does not make this distinction. Several studies by other organizations have shown differences in vitamin concentration in organic versus conventional produce. Even the same types of organic vegetables grown on different farms can have differing concentrations of vitamins. More studies are needed to see if the vitamin and mineral content of conventional and organic produce differs greatly.
Organic food taste test
Does organic food taste better than conventional food? It’s all in your taste buds. Here, you are the judge of what tastes best. Try out organic foods on your family. See if they notice a difference. See if you can taste a difference.
Cost of organic food
In many cases organic produce will cost more than its conventional counterpart. This is due in part to the nature of an organic farm. Organic farms tend to be smaller than conventional farms, therefore make less produce. Organic farms are more labor-intensive and receive fewer subsidies than conventional farms. There is less demand for organic foods. If you plan to buy organic foods, you can take advantage of seasonal produce. Buying organics when they are in season will reduce your costs. In addition, some stores offer organic foods in bulk. Overall organic prices should continue to decrease as the demand for organic food increases and more organic food suppliers enter the market.Only you can decide what food makes it onto your table whether it is organic, conventional, or a combination of the two. Many factors will influence your decision, including taste, price, and availability. When choosing between organic and conventional produce consider your options, consider the methods employed to grow each type of food, do a taste test, make an informed decision, then enjoy your food.