Organic food: To buy or not to buy ?

Going organic is good for you and the Earth, but if you can't always afford it -- since organic can cost 50%-100% more -- experts recommend spending most of your organic food dollars on produce and the foods you eat most often.

1. Peaches

It is recommended going organic on the "dirty dozen" -- produce that has the highest pesticide residues -- like peaches.

2. Apples
Apples are a good source of fiber -- especially if you eat the peel. The peel also has healthful phytochemicals that may reduce your risk of cancer and heart disease. But the peel is also where pesticides accumulate. So buying organic apples is a good use of your organic food dollars. If you can't afford to buy organic apples, scrubbing their skins under running water can help reduce pesticide residues, too.

3. Bell Peppers & Celery

Bell peppers and celery are among the "dirty dozen" with higher pesticide residues. In fact, in 2004 the USDA Pesticide Data Program found 49 pesticide residues on sweet bell peppers. Government limits set levels of pesticide use in growing and processing foods, and residue allowed on foods. Although some pesticide levels are assumed to be safe, the chemicals used are toxic.

4. Strawberries & Cherries

Strawberries and cherries are a great source of vitamin C. And while buying organic berries may give you a lot of bang for your organic buck, you may also want to consider buying local. Locally grown foods are usually fresher -- and kinder to the environment -- than produce that’s been trucked across the country in energy-consuming vehicles.

5. Pears & Nectarines

Pears and nectarines are both rich in vitamin C and are great low-cal snacks. In fact, pears rank second to the apple as the most popular U.S. fruit. But they also land on the "dirty dozen" list and the USDA Pesticide Data Program found almost 30 pesticide residues on pears and nectarines. To get the health benefits without the risks, eat organic pears and nectarines.

6. Grapes (Imported)
Grapes are a delectable low-calorie snack or dessert. One cup contains about 104 calories, and is packed with vitamins C and K. Raisins (dried grapes) are also a good source of iron. While imported grapes are among the “dirty dozen,” don't eliminate them from your diet if you can't always buy organic. Consider buying organic grapes for children and if you're pregnant. If buying conventionally grown, wash them well before consuming.

7. Spinach & Lettuce
 

Spinach -- a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese -- has about 7 calories a cup. Lettuce has about 5 calories per cup. But they also have high levels of pesticide residue -- the USDA Pesticide Data Program found 57 pesticide residues in spinach and 51 in lettuce. Buy organic or grow your own (greens do well even in large patio containers).

8. Potatoes & Carrots
Potatoes are a good organic purchase -- especially since most conventional potatoes are pesticide intensive crops. They are a good source of vitamin C, vitamin B6, potassium, manganese, and fiber. A medium-sized baked potato contains around 161 calories -- without the fixings. Sweet, crunchy carrots are loaded with vitamins A and K and are a good source of fiber. Many kids love carrots, so opt for organic for their vulnerable, growing bodies.

9. Milk
Cows raised on conventional farms are often given recombinant bovine growth hormone (rBGH) to increase the amount of milk they produce. Does rBGH pose a health hazard to humans? Scientists don’t agree. But if you have an infant or child who drinks milk, consider taking precaution and choosing rBGH-free or organic. Organic milk comes from cows that have not been given antibiotics or hormones. Many conventional brands are rBGH-free but aren’t labeled as such. Look it up online or call the manufacturer.

10. Beef
Livestock on an organic farm cannot be given antibiotics or growth hormones unnecessarily -- a common practice in conventional agriculture. Some experts think using antibiotics this way may contribute to the rise of superbugs. And although the risk to humans isn't clear, added hormones do show up in supermarket beef.

11. Peanut Butter
 

Kids tend to eat a lot of peanut butter, so you may want to make sure they're not ingesting chemicals along with a PB&J sandwich. And peanut butter made from just organic peanuts and salt is healthier than conventional peanut butter with added hydrogenated oils and sugar. The natural oils in organic peanut butter may separate and form a layer on top of the jar -- if so, just stir it all up so it's creamy again.

12. Broccoli
Veggies like broccoli, cabbage, and peas also have less pesticide residue, so you may consider buying conventional or locally grown versions. Give them a good wash before eating, and cut off the outer leaves of cabbage to further reduce pesticide residue.

Understand Organic Terminology

• "100% organic" -- This means the food has no synthetic ingredients and can use the organic seal.
• "Organic" -- This means the food has a minimum of 95% organic ingredients. It can also use the organic seal.
• “Made with organic ingredients" -- This means the food must contain at least 70% organic ingredients. These foods cannot use the seal.
• Meat, eggs, poultry, and dairy labeled "organic" must come from animals that, among other things, have never received antibiotics or growth hormones.
• Standards for organic seafood have not been set.

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