Anita Marlay
LocalOzarks Nutritionist

More than ever before, people want to know what is in their food. As we hear news stories about things like “pink slime” and carcinogenic caramel food coloring, we start to pay more attention to the food we eat and where it comes from. For a lot of people, this may mean turning to organic foods.  The problem is that organic foods cost more and in these days of tightening our belts it’s important to make sure we are getting the most benefit for our health for every dollar we spend.

What qualifies a food as organic? The United States Department of Agriculture (USDA) requires that products labeled as organic must contain at least 95% organically produced ingredients. The remaining 5% of ingredients are permitted to be non-organic only if there is not an organic alternative and is on an approved list.

Producers of organically raised livestock are required to keep detailed records of production, such as feed mixtures and medicines given. The animals must be raised on land that has been free from prohibited substances (such as chemicals sprayed on pastures) for at least three years prior to harvest. Certain types of feed for the animals are also prohibited. These animals are not given antibiotics or hormones and are allowed access to the outdoors.

Organically grown produce must be grown without man-made pesticides or fertilizers. While organically grown produce is free from pesticides, they may actually be more prone to carry harmful bacteria due to improper use of manure as fertilizer.  Additionally, pesticides typically found on non organic foods are minimal.  Even on the most contaminated foods the amounts are far from a harmful level. There is a much greater risk of pesticide exposure from the home pesticides and lawn care products we use than from any food we eat.

Organic grains must be grown without the use of commercial pesticides or fertilizers and cannot be from genetically modified seeds.

When purchasing processed and packaged foods claiming to be organic, the green and white organic label signifies that the product contains agricultural products (meat, poultry, eggs, grains, dairy, or produce) that have been organically produced following USDA standards. Products such as these are severely restricted in the use of food additives and preservatives, so you shouldn’t see things like MSG, artificial sweeteners, or artificial food colorings or flavorings.

The least expensive way to purchase organic foods is to look in your own community.  Maybe you can plant a few vegetables in your yard this summer, or check out the weekly farmer’s market for some wonderful fruits and vegetables. Consider joining or starting a Community Supported Agriculture (CSA) program.  Buy meat from the local butcher shops or get to know a farmer that will sell you meat, poultry, or eggs straight from his farm.  These foods may or may not be organic, but you can ask the producer directly about production methods and at least learn about where your food is coming from.

So whether you choose to spend a little extra money and buy organic or not depends on your priorities. If your goal is avoiding pesticides, then maybe organic produce is something you will choose. If you are concerned about hormones in milk, then check out some organic dairy products.  Just keep in mind that non-organic foods are just as nutritious as the organic counterparts. The real benefit to organic foods is what might be missing (pesticides, hormones, and artificial ingredients) and not any superior nutritional benefit.

Regardless of the product purchased, follow some basic food preparation techniques to minimize you risk of bacterial contamination.

• Clean produce thoroughly with cold tap water.
• Remove and discard outer leaves of lettuce and cabbage heads
• Wash pre-packaged items, even those that claim to have been pre-washed
• Scrub firm produce like melons and potatoes with a clean scrub brush
• Wash the outside of fruits and vegetables even if it won’t be consumed (bananas, kiwi, avocados, etc)