Organic Food Shopping List

Retailers are increasingly stocking organic products that are grown or processed without artificial chemicals. According to the US Department of Agriculture, foods must contain at least 95 percent organic ingredients to be labeled "organic." Any health food store and some major grocery chains now carry a selection of organic products from all the USDA-recommended food groups. While the specific health benefits of organic foods versus conventional haven't been fully researched yet, some consumers feel that foods without artificial chemicals are safer and healthier for their families.

Grains

Organic grains are grown without pesticides or herbicides, and the USDA suggests you eat at least half of your carb intake from whole grains. Organic flours, rice, breads, pasta, cereal, crackers and other grain products are widely available in supermarkets. Some specialty food shops also carry organic products made with exotic grains and plants such as spelt, quinoa and kamut.

Vegetables

Fresh organic produce is widely available in supermarkets, though the variety may be limited. The USDA recommends a diet high in dark green leafy veggies, such as spinach, broccoli and collard greens; and orange vegetables such as carrots, squash and sweet potatoes that are high in beta-carotene. Farmers markets also carry common organic vegetables if they're not available at your local store.

Fruits

Organic fruits such as apples, pears, melon, berries, citrus fruits, cherries, grapes, stone fruits and bananas should be on any organic shopper's grocery list. The USDA recommends eating a variety of fruits, and choosing locally-grown, in-season fruits will ensure you're getting them at the peak of flavor. Organic, no-sugar-added dried fruits such as raisins, apricots and mango have the same nutrient content as fresh fruit.

Oils

As with conventional oils, you should use organic oils and fats sparingly. Organic olive, safflower, canola and soybean oils are higher in beneficial mono- and polyunsaturated fats and lower in saturated and trans fats than butter, lard and margarine. Look for organic cold-pressed oils, which are processed without heat; connoisseurs believe they taste better and retain more nutrients.

Dairy

Organic dairy products such as yogurt, milk and cheese come from animals that have been fed an organic plant-based diet. Many organic dairy labels specify that the cows, sheep or goats are free of artificial growth hormones. Choose low-fat or fat-free organic products when possible.

Meat and Beans

Like dairy, organic meats come from animals that are not fed artificial hormones or feeds. Look for organic eggs from free-range chickens that have been fed vegetarian, grain-based diets. The USDA recommends consuming most of your daily intake of this food group from legumes such as organic lentils, beans and peas; fish, lean poultry, nuts and other high-protein, low-saturated fat sources.