How to Make Cents of Organic Foods
Would you mind tasting this? It’s my second book, Starting from Scratch, and I want to get readers’ thoughts on flavor and texture before it goes in the oven. Starting From Scratch picks up where Finding Life’s Secret Sauce left off, with a focus on how to fit healthier eating and cooking into your crazy, busy schedule. We’ve all developed our own systems and solutions in the kitchen, and I would love to sprinkle readers’ real-life tips throughout my book. I will publish book excerpts on my blog weekly, encouraging you to dish out your advice in the comments section. I’ll include helpful comments in the book, crediting you and/or your blog, and send you free copies of the book. Also, I’m consulting an expert blogger(s) for each section of the book – for this excerpt, it’s Georgie Fear, a Registered Dietitian who writes at Ask Georgie.
I’m betting, if given the choice, we would all feed our families foods free of pesticides and hormones. Paying for organic, hormone-free and/or grass-fed foods, however, can require a second mortgage on your home. In fact, organic products can cost 50-100% more than their non-organic counterparts. Ouch!
For some people, eating organic is a non-negotiable regardless of cost; for others, it’s simply not realistic to make the investment at all.
Let assume that the playing field is equal and you are trying to decide which organic foods would be preferable to purchase, if given the choice, but not the budget, to purchase everything organic. Here are a few guidelines that may help.
Avoid the worst offenders – the dirty dozen
One consideration is to determine which foods which contain the most “bad stuff” – pesticides, additives and hormones. According to the Environmental Working Group (EWG), a nonprofit organization in Washington, D.C., consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the cleanest.
To help provide clarification on the matter, the EWG identified foods in the conventional, non-organic food supply that contained the highest number of pesticide residues. The worst offenders, nicknamed the “dirty dozen,” include:
- Strawberries
- Celery
- Sweet bell peppers
- Apples
- Spinach, kale and collard greens
- Peaches
- Domestic Blueberries
- Nectarines
- Cherries
- Imported grapes
- Potatoes
- Lettuce
The “Clean 15″, as labeled by the EWG, contain little to no pesticides:
- Onions
- Avocados
- Sweet corn
- Pineapples
- Mango
- Sweet peas
- Asparagus
- Kiwi fruit
- Cabbage
- Eggplant
- Cantaloupe
- Watermelon
- Grapefruit
- Sweet potatoes
- Sweet onions
Vegetables with tough peels are generally safe to eat, because the peel, usually removed before eating, absorbs most of the pesticide. These include mangoes, bananas, kiwifruit, pineapple, avocados, papayas, onions, and corn. Also, vegetables like broccoli, cabbage, and peas tend to have less pesticide residue, so an investment in the organic version may not be necessary.
Think twice about two common foods for your children
Other food products not on the dirty dozen, but noted as unhealthy elsewhere, include:
- Peanut butter. Peanut butter made from just organic peanuts and salt is healthier than conventional peanut butter with added hydrogenated oils and sugar.
- Baby food. Babies may be at greater risk when exposed to pesticides, due to their small body size and rapid development. You may garner peace of mind by feeding them organic foods, if the budget allows. Another more cost effective alternative, if you have the time, is to make your own.
Get informed about the meat and dairy you consume
Movies like Food Inc and Fast Food Nation have heightened our awareness of some of the issues associated with our meat supply. With an increasing number of factory farms producing meat, dairy and eggs, fecal matter can concentrate in a small amount of space. This can result in contaminated water supplies and E. coli breakouts. Books like The Omnivore’s Dilemma, by Michael Pollan, delve into some of the solutions. Most vegetarians would tell you to avoid the dilemma and stop eating meat, and possibly dairy, altogether.
According to Georgie, “In terms of sheer nutrient value of meat or dairy, I don’t believe that there are significant differences between organic or factory-raised meat and milk products. Therefore, choosing one or the other may not have any impact upon a person’s health.”
She continues, “However, in terms of animal treatment of both dairy cows and animals used for meat, as well as impact upon our environment, I do think there are real benefits to buying organic or grass-fed meat and organic dairy.”
- Meats. Meats usually contain pesticides, fertilizers, hormones and antibiotics. But in this case, buying organic may not be good enough. Grass fed cattle is raised in a more natural environment, making this variety even more preferable for meat-eaters.
- Milk. Cows are often given recombinant bovine growth hormone (rBGH) to produce more milk. Scientists do not agree on the level of harm, if any, this hormone inflicts on humans; and only a trace of chemicals has been found in dairy products like milk. However, you can play it safe by buying organic milk – produced from cows not given antibiotics or hormones. After all, it’s an important part of a child’s diet.
If you are still conflicted about what to buy and eat for you and your family, Georgie’s recommendation is to find out more about large scale farming and animal rights and come to their own conclusions about whether to spend extra dollars they on organic/natural meat and dairy
Regardless of whether you choose locally grown, organic, or conventional foods, the important thing is to eat plenty of whole foods, especially produce. The health benefits of such a diet outweigh potential risks from pesticide exposure.
About Georgie Fear
Georgie Fear is a Registered Dietitian and New Jersey native. She received her undergraduate degree in Nutritional Sciences from Rutgers University and completed her dietetic internship and clinical training at Cornell University. She currently works as Sports Nutritionist for Rutgers University Athletics, and teaches many fitness and nutrition classes at the university and other health and medical establishments around Central Jersey. A lifelong athlete, Georgie is a marathon runner, triathlete, and avid rock climber. Her educational style is science-based, informative, and full of practical tips that work in the real world. She specializes in nutrition for sports performance, weight management, chronic disease prevention, and healthy cooking.
We are somewhere in the middle and trying to buy as much organic as possible for our two year old, so this is exactly the type of information that we're looking for. Thanks! 
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Excellent information….thanks for sharing!!!
We are somewhere in the middle and trying to buy as much organic as possible for our two year old, so this is exactly the type of information that we’re looking for. Thanks!