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Healthy You Archives |
Eating Healthy
Organic Food - What Does It Mean?
USDA-Certified Organic GrowersGeorge and Melanie DeVault of Emmaus must meet 350 pages of requirements, keep records of their crops and materials, and undergo inspection every year. They remove bugs by hand, plant cover crops to suppress weeds, rotate crops to enrich soil, and use greenhouses to protect produce and grow year-round. Find them at the Emmaus Farmer’s Market, 2nd and Main streets, Sundays, 10 a.m.-2 p.m., June-November.
Is It Really Organic? “100 percent organic”—all ingredients are organic. “Organic”—95 percent of ingredients are organic. "Made with organic ingredients”—70 percent of ingredients are organic. “Organic” appears within the ingredients list—fewer than 70 percent of the ingredients are organic. “Natural”—doesn’t mean anything because the USDA doesn’t regulate this word. Organic strawberries, for example, must be grown without chemical herbicides, pesticides or fertilizers, and using environmentally friendly techniques like composting. “Organic meat, poultry, eggs and milk come from animals with access to pasture and forage (‘free range’),” says Carl Fisher, owner of the Fairgrounds Poultry Market in Allentown. “Their feed is not genetically modified and is free of growth hormones, antibiotics or animal byproducts.” There are many reasons people choose organic foods. “Some like the taste, or want to support the environment and humane care of animals. Others believe pesticides and herbicides are unhealthy, or that organic foods are more nutritious,” says organic farmer George DeVault of Emmaus. Are organic foods really healthier and safer? Some studies show organic produce has more vitamins, but the difference is minimal—and it doesn’t necessarily last, Bentler says. “Fruits and vegetables lose nutrients with age and exposure to light and air. Ask your grocer how far the product was shipped and how long it’s been on the shelf. Frozen and canned items keep nutrients longer because they’re preserved at their freshest.” As for safety, organic farming does help prevent groundwater pollution and damage to wildlife, DeVault says. “There are no definitive studies showing our health is affected by agricultural chemicals,” Bentler says. “Don’t avoid produce because you fear pesticides. Just wash it well. Getting your daily fruits and vegetables far outweighs any risks.” What about your child’s diet? “It’s not necessary to feed children an all-organic diet,” Bentler says. “Do avoid conven-tional juice from non-peeled fruit like grapes and apples, or limit it to 4 ounces a day. A glass of apple juice contains about six apples. The juice manufacturer doesn’t wash them thoroughly, so your child gets an overdose of pesticides.” You’re ready to go organic. Where to begin? Know your labels. (See at right). Set priorities. Certain fruits and vegetables, including strawberries and tomatoes, tend to be higher in pesticides because they’re more prone to insects. Choose organic versions of these. Non-organic is fine with low-pesticide produce like broccoli and watermelon. (For a complete list, click here.) Don’t get hung up on looks. “Organic cucumbers may not look perfect because they aren’t waxed, but you get good quality,” Bentler says. In fact, organic produce has come a long way in appearance since the early days. Buy from local farmers. “The prices are comparable to those in the store,” Bentler says, “but the food is extra-fresh, so it’s richest in nutrients, and you can ask the farmer questions and support our farming community.” Wash produce well (see below) to remove any trace dirt. Organic farms are strictly regulated on use of manure, so you shouldn’t find any on your produce.
How to wash Organic or not, be sure to clean fruits and vegetables. “A special wash isn’t necessary,” dietitian Mildred Bentler says. “All you need is a drop of dish soap in water.” Clean before cutting to avoid getting residue into the food. If it’s delicate like lettuce, soak it for a few minutes. If it’s firm like a cucumber, use a vegetable brush. Thoroughly wash or soak textured produce like strawberries, broccoli and peaches because residue tends to stick.
Want to Know More? It’s hard to find organic produce off-season, so preserve it through canning, drying and freezing. Click here to learn the prime seasons and how to preserve your vegetables or fruit, or for a list of local organic farms. This page last updated 2/12/08 04:08 PM
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 May June 2005 Eating Healthy
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Just for Women
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Raising a Family
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Protecting Your Health
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Keeping Up to Date
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