Organic refers to the methods in which foods and products are developed, grown and processed. Organic foods must be non-modified, grown separately from other conventional products and also grown in safe soil. In particular, there should be no added fertilizers, pesticides, chemicals or bio-engineered genes, or BMOs, to both the soil and foods. Evidence regarding the nutritional superiority of organic foods versus conventional is not clear; however, there are several health benefits to an organic diet including ingestion of fewer pesticides and increased antioxidants. Consult with a health professional prior to making any dietary changes to ensure individual needs are met.
Organic Dairy Products
Beginners transitioning into an organic diet can start with making a switch to organic dairy products, namely milk. Conventional, nonorganic milk often has added hormones, chemicals and antibiotics that are injected into the milk-producing cows. A 2007 article in "The New York Times" reports that a survey conducted by the United States Department of Agriculture, or USDA, revealed that approximately 30 percent of conventional milk products had pesticides present versus a lower percentage found in only one organic sample. Given the large quantities of milk consumed by the average person, these numbers add up to increase health risks.
Organic Fruits
Not all fruits are as high in pesticides as others. Hence, dieters switching to an organic foods diet may wish to target those fruits that contain higher than average levels. HelpGuide.org cites that such fruits include apples, cherries, grapes, strawberries, peaches, pears and nectarines. Dr. Alan Greene, pediatrician and author of "Raising Baby Green," says apples are the second most common fruit eaten after bananas and organic types are usually found in most food stores.
Organic Vegetables
Similar to fruits, there are also certain vegetables that contain higher levels of pesticides. Vegetables that are higher risk of being contaminated with artificial chemicals and substances are those that do not have a thick, peeling skin to serve as protection. This is common in broccoli, cabbage, eggplant and sweet corn. Vegetables that should be preferentially bought organically include leafy greens such as kale and spinach, bell peppers, carrots and celery.
Organic Meats
Purchasing organic meats is not typically emphasized as much as that of selecting organic produce and dairy. However, meat from chicken, cows, pigs and other animals may contain hormones, antibiotics and even medications that have been given to the animal. Organic meats are those in which livestock have been given no artificial hormones, pesticides or hormones; have been raised with access to the outdoors; and have been fed a healthy diet. Look for meats that have been labelled as 100 percent organic or organic with a USDA seal to ensure highest quality. Further terms to be aware of include grass-fed, free-range and no added hormones.
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