1. Organic vs. Conventional
Organic food is grown without any synthetic pesticides, fertilizers or other dangerous chemicals, and for a product to be certified organic, it must be handled in a safe and sanitary manner all the way from the farm to the grocery store shelves. Organically grown fruits and vegetables are safer both for the environment and for you and your family--some studies have shown organic fruits and vegetables to be higher in vitamins and antioxidants than their conventionally grown counterparts.
Unfortunately, organic farming is much more labor intensive, and is not subsidized by the government like conventional farming is, so organic vegetables and fruits are often more expensive than conventionally grown. If your budget won't accommodate organic produce, it's much better to eat non-organic produce than to not eat any fresh fruits or vegetables at all! If you want to incorporate organic foods into your diet, remember that fruits and vegetables with high water content are mostly likely to contain pesticide residue. Buy organic berries, lettuce, spinach, grapes, bell peppers, celery and peaches whenever you can.
2. Local vs. Non-Local
Locally grown fruits and vegetables uses much less fuel for transportation than produce grown thousands of miles away, and buying local food is one great way you can reduce your carbon footprint. Local fruits and vegetables are also much fresher and far tastier than most supermarket fare--once you've had super fresh sweet corn cooked the same day it was picked, you'll never go back to those sad looking ears of corn wrapped in plastic at the grocery store! But unless you live in a tropical climate, you probably won't be able to buy fresh, local produce year-round, and your options will be limited by what can be grown in your climate. Buy local fruits and vegetables as much as you can by shopping at farmer's markets in the summer. You can also preserve some of summer's bounty by canning or freezing surplus fruits and vegetables. Berries freeze very well, and pickles and jam are easier to make than you might think.
3. Fresh, Frozen, Canned and Dried
Fruits and vegetables eaten at the peak of freshness contain highest concentrations of vitamins, minerals and antioxidants--and they usually taste the best, too! But in these busy times, most people don't have the time to go shopping for fresh produce every day. Frozen and canned goods still contain most of the food's nutrients, and are a convenient way to eat more fruits and vegetables. Frozen food usually has a better flavor and texture, especially for peas, spinach, green beans, corn and berries. Cans have the advantage of having a longer shelf life (up to 2 years or more) and do not require electricity to store them. Dried fruits like raisins, apples, cherries, cranberries and blueberries are a tasty, healthy snack--especially for kids--but keep in mind that dried fruits are higher in sugar than their fresh counterparts.
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