Organic Foods Picture Slideshow: To Buy or Not to Buy Organic

To Buy or Not to Buy Organic

Organic food was once only available at health food stores, marketed to consumers willing to pay extra for natural, environmentally friendly foods. Today, it's available at most grocers. People who buy organic are seeking assurance that food production is gentle to the earth, and/or they're looking for safer, purer, more natural foods. But with today's shrinking dollar, is buying organic worth the extra cost?

Buy Organic: Peaches

Since not all of us can afford to go totally organic – which can cost 50%-100% more than buying conventionally-grown foods – experts recommend spending most of your organic food dollars on produce, since it is most likely to contain pesticides. The Environmental Working Group, a nonprofit organization in Washington, D.C., recommends going organic on the "dirty dozen" -- produce that is most susceptible to pesticide residue -- like peaches.

Buy Organic: Apples

Buying organic apples is a good use of your organic food dollars, but don't skip apples if you can't buy them organic – just scrub their skins under running water before eating to reduce pesticide residues. Apples are a good source of fiber – like all fruits and vegetables -- and they're also a great source of immune-boosting vitamin C. A medium-sized apple contains around 95 calories, making them a healthy alternative to other sweet snacks.

Buy Organic: Sweet Bell Peppers

While bell peppers are among the "dirty dozen" in terms of pesticide residue, the USDA makes no claims that organic foods are safer, healthier, or more nutritious than conventional foods. Government limits set safe levels of pesticide use in growing and processing foods, and residue allowed on foods. Yet, because kids' immune systems may not be fully developed, they may be at greater risk from some pesticides than adults.

Buy Organic: Nectarines

This juicy fruit is rich in vitamins A and C, niacin, and potassium. An average-sized nectarine contains about 65 calories. Scrub or remove the peel to help reduce pesticide residues.

Buy Organic: Strawberries

Strawberries are a great source of vitamin C. And while buying organic strawberries may give you a lot of bang for your organic buck, food doesn't have to be organic to be safe and environmentally-friendly. Focus on eating locally grown foods that are usually fresher -- and kinder to the environment -- than produce that's been trucked across the country in energy-consuming vehicles.

Buy Organic: Cherries

These delicious red gems can be either sweet or sour, but both contain lots of vitamin C–and pack precious few calories. Organic or not, wash the skins of your cherries thoroughly before enjoying them.

Buy Organic: Pears

Pears rank second to the apple as the most popular U.S. fruit. A medium-sized pear contains about 103 calories and is a good source of health-promoting vitamin C. They have no cholesterol, sodium, or saturated fat and fresh pears also offer dietary fiber. It's a good idea to scrub a pear's skin to reduce pesticide residue and bacteria, even in organic pears.

Buy Organic: Grapes (Imported)

Grapes are about 80% water, making them 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," this fruit should not be eliminated from your diet if you are unable to buy organic. Instead, eat a variety of grapes from various sources, and wash them well before consuming.

Buy Organic: Spinach

This leafy, green powerhouse is a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese -- and has about 7 calories a cup. Because spinach binds with iron and calcium, reducing their absorption, enjoy vitamin-C-rich foods such as orange juice, tomatoes, or citrus fruit with spinach to aid absorption.

Buy Organic: Lettuce

Whether organic or not, produce from a local farmers market is fresh and has less of an environmental impact. Look for lettuce and other produce at a co-op supporting local agriculture. Most dark greens are good sources of vitamin C and other nutrients. The rule of thumb: the darker the greens, the more nutritious the leaf. One cup of lettuce contains about 5 calories. To reduce pesticide residues, remove the outer leaves before serving.

Buy Organic: Potatoes

Potatoes are a good source of vitamin C, vitamin B6, potassium, manganese, and fiber. They're also a low-calorie food and are free of fat, cholesterol, and sodium. A medium-sized baked potato contains around 161 calories – without the fixings. Scrub the skins before preparing.

Look for the USDA Organic Seal

Don't confuse "free-range," "hormone free" or "natural" with organic. Look for the organic seal which means the food is grown, harvested, and processed according to USDA standards that include restrictions on amounts and residues of pesticides, hormones, and antibiotics. Natural pesticides are allowed. Organic foods cannot be treated with any sewage sludge, bioengineering, or ionizing radiation.

Buy Conventional or Locally Grown: Papayas

The Environmental Working Group lists several not-so dirty-dozen items as having the least pesticide residues and not worth spending the extra money to buy organic varieties. Papayas are among them. Papayas are a great source of vitamins A and C, and folate. One cup of the fruit contains about 55 calories.

Buy Conventional or Locally Grown: Broccoli

The health benefits of conventionally-grown produce far outweigh potential risks from pesticide exposure, so enjoy broccoli raw or cooked after washing well. Florets that are dark green, purplish, or bluish contain more beta-carotene and vitamin C than paler or yellowing ones.This vitamin C-packed veggie is also a great source of vitamins A, K, and B6, folate, potassium, and manganese. One cup of raw broccoli has about 31 calories.

Buy Conventional or Locally Grown: Cabbage

Cabbage is a great source of vitamins C, K, and B6, as well as folate and manganese. One cup of raw cabbage contains only about 22 calories. Remove and discard the outer layers to cut down on dirt, bacteria, and pesticide residues. (Avoid buying precut cabbage, as the leaves may have already lost their vitamin C.)

Buy Conventional or Locally Grown: Bananas

It is a good idea to scrub even produce with inedible skins such as bananas before eating them; that way you keep any contaminates on the skin from spreading to the edible part of the fruit. Bananas are a good source of vitamin C, potassium, and manganese, and a great source of vitamin B6. A medium banana contains about 105 calories.

Buy Conventional or Locally Grown: Kiwifruit

An excellent source of vitamins C and K, a medium kiwifruit contains around 46 calories. Scrub or peel the skin before enjoying this sweet-tart fruit.

Buy Conventional or Locally Grown: Sweet Peas (Frozen)

One half cup of frozen peas contains about 55 calories and is rich in vitamins A, C, and K, thiamin, and manganese. Peas are also a good low-calorie source of protein. A 100-calorie serving of peas (about 3/4 cup) contains more protein than a whole egg or a tablespoon of peanut butter, and has less than 1 gram of fat and no cholesterol. Rinse them before preparing.

Buy Conventional or Locally Grown: Asparagus

Asparagus can be found in green and white varieties. Four cooked spears of asparagus contain about 13 calories and are a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, niacin, folate, iron, phosphorus, potassium, copper, manganese, and selenium. Wash thoroughly before preparing.

Buy Conventional or Locally Grown: Mangoes

One mango contains around 135 calories and is a very good source of vitamins A and C. Wash and remove the skin before serving.

Buy Conventional or Locally Grown: Pineapple

Pineapple is a great source of vitamin C and manganese. One cup of the fruit contains around 74 calories. Scrub the skin with a brush under running water, then remove it before enjoying the pineapple's sweet flesh.

Buy Conventional or Locally Grown: Sweet Corn

A good source of thiamin and folate, one cooked ear of yellow corn contains about 111 calories. Make sure the corn husks are green, tight, and fresh looking. Pull them open a little to make sure that the ear contains tightly packed rows of plump kernels. The kernels should be smaller at the tip of each ear. Large kernels at the tip are signs of overmaturity.

Buy Conventional or Locally Grown: Avocados

Avocados are loaded with dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. They're also cholesterol- and sodium-free. Avocados contain 60% more potassium per ounce than bananas. This fruit is an excellent source of healthy monounsaturated fat. While it's a good source of vitamin K and folate, an average-sized avocado packs about 227 calories. Wash and remove the skin before enjoying.

Buy Conventional or Locally Grown: Onions

A great source of vitamin C, one medium onion contains only around 44 calories. Remove the outer layers of skin before cooking or serving raw.

Understand Organic Terminology

When buying organic, look for the following USDA regulated terms on food labels:

• "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 have never received antibiotics or growth hormones.
• Standards for organic seafood and cosmetics have not been set.

Reduce Pesticide Residues

Whether or not you buy organic, you can do your part to reduce pesticide residues on foods with the following tips:

• Wash and scrub produce under streaming water to remove dirt, bacteria, and surface pesticide residues -- even produce with inedible skins such as cantaloupe. Don't use soap.
• Remove the outer leaves of leafy vegetables.
• Eat a variety of foods from different sources.

Eat Plenty of Fruits and Vegetables

One thing the experts agree on: Regardless of whether you choose locally grown, organic, or conventional foods, the important thing is to eat plenty of produce. The health benefits of such a diet far outweigh any potential risks from pesticide exposure. Government guidelines recommend eating a variety of fruits and vegetables. Adults should aim for 4-5 cups of produce every day for their health-promoting, disease-preventing substances.

More Reading on Food and Nutrition

• Printable List: Produce to Buy Organic
• 7 Simple Salad Recipes
• Green Choices: Meat & Poultry Buyer's Guide
• Evaluate the Latest Diets
• Functional Foods: 6 Top Nutrients
• How Green Is Your Beauty Routine?
• Video: Organic Labeling
• Free Healthy Eating Newsletter