As the economy continues to go down, more families are
seeking ways to save on money at the grocery store. More
families are wanting foods that are nutritionally good for
their families without the added junk. It does not mean
buying from a box is the cheapest way to go. And what
about organic foods? Are they worth the extra cost? Yes
and no, there are certain foods that you should buy organic
and foods that it doesn't really matter. So here is a list
of foods you should buy organic and how to have money
leftover for Friday night pizza.
The Environmental Working Group puts out a list each year
on the dirty dozen fruits and vegetables. The top 12
produce starting with the most contaminated:
* Peaches (contains approximately over 10 different
pesticides)
* Apples
* Sweet Bell Peppers
* Celery
* Nectarines
* Strawberries
* Cherries
* Pears
* Grapes (Imported)
* Spinach
* Lettuce
* Potatoes
These are the produce you want to purchase organic. You
can download a wallet guide at Food News or download onto
your iphone for free.
What about dairy and meats? More consumers are purchasing
organic milks and cheeses because they do not want the
added hormones and antibiotics into their milk supply.
Organic milk is the number one purchase for organic
consumers. If organic is not an option for you, then buy
non-treated dairy products, which will often say it on the
label, but you have to read the label. You may be
wondering if it matters. Well if Starbucks offers hormone
free milk only, then these trend setters are telling you
something. Other chains that offer hormone free dairy
products is Wal-Mart brand milks, Safeway, Kroger's,
Chipolte, Ben and Jerry's (which has never used milk from
treated cows) are just to name a few.
Here is the low down on organic meats. It is way too
expensive and does not have the same health benefits as
grass-feed beef. Organic beef cost 15 to 20 percent more
than grass-fed beef. A 2008 study by the Journal of
Agriculture and Food Chemistry found grass-fed beef to have
2 to 6 times more CLA and omega 3's. Studies have shown
CLA to promote muscle growth and fat burning in the body.
Both have added value to every cell in our body for optimal
health. CLA is also known as the cancer fighting fat.
Unfortunately CLA and omega 3's are not found in
conventional or organic beef. Grass-fed beef is less fatty
(because they are able to roam freely and get exercise) and
is four times higher in vitamin E. These cows eat grass
which has far more nutritional value to the cows and is
better digested than grains of cornmeal, soy and wheat.
And if that is too costly, then purchase your meats that
says free of hormones and antibiotics, again read your
labels.
Let us not forget eggs. Anything that is certified organic
or certified humane is better than free range/cage free and
all natural. (there is no clear definition when it comes
to all natural, so don't be fooled if a product says "all
natural"). If eggs are certified organic that means they
are inspected by the USDA once per year, they are un-caged,
hens are allowed outdoors where they eat an organic,
vegetarian diet and are antibiotic free. The nutritional
value is much higher than any other. They are higher in
vitamin A, D and folic acid, (hint, the darker the yellow
in the yolk means it has more vitamin A and D). These
nutrients are lost if they are kept indoors (if they are
free range, that means they get the sun where these
important nutrients comes from).
If eggs say free range/cage free most likely live indoors
full time but have room to walk, perch and nest. They may
be fed anything as there are no regulations on how they are
fed or how they live. When the eggs say fortified with
omega 3's,they are most likely being fed flaxseeds and
other sources to help fortify their eggs, if you do not
supplement with omega 3's then this may be a good choice
for you and your family.
If your family goes through a dozen eggs about twice a
month, it may be worth the splurge, if you are going
through eggs like you wash your family's laundry and cannot
afford to splurge, then go free range/cage free.
Putting it all together: Look for organic, free-range (or
pasture-fed) eggs for the most health benefits.
Use this guide to choose how you spend your money on
organic groceries. Determine what is best for your family
and their health and well-being.
----------------------------------------------------
Jasmine Jafferali, MPH, is the Program Coordinator and an
instructor for Educational Fitness Solutions, Inc.,
Professional Certificate in Women's Personal Exercise
Training and Wellness. She has a diverse fitness
background with over ten years of industry experience in
campus recreation, corporate wellness, and the commercial
health club setting. To learn more about her program,
visit: http://www.efslibrary.net
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