Whether or not to buy organic or conventionally grown foods is a big topic that many of our members contemplate. Read on to learn more about which items you should consider buying organic and where conventional foods are sufficient.

The Clean and Dirty Details of Organic

Organic foods can be 50% more expensive than conventionally grown foods. However, the more organic foods you eat, the less pesticides you consume. It is especially important for children to consume organic foods. New studies suggest that pesticides are linked to ADHD, obesity, diabetes and learning disorders in kids who don’t yet have the immune system to be able to flush out these toxins.

Produce

Here are two lists: one for produce that we recommend you buy organic and one for produce where conventional is sufficient.

Meat and Poultry

It is very important to buy meat and poultry that has not been treated with antibiotics. Public health authorities recognize that antibiotic use in live-stock (used to fatten them up and prevent disease caused by over crowding and unsanitary living conditions) has led to people contracting antibiotic-resistant infections. The World Health Organization and the American Medical Association have urged farmers to stop using antibiotics. However, many farmers still continue to use antibiotics. So, when it comes to meat and poultry definitely buy meat that has not been treated.

What labels mean

BEST: Certified Organic. Meat that bears this label is raised without the use of antibiotics or related drugs and meets other rigorous standards set by the U.S. Department of Agriculture (USDA). When organically raised animals become sick, they are treated with antibiotics but do not receive the organic label. A third party certifies these standards.

BEST: No Antibiotics Added/Raised without Antibiotics. This label indicates that the animals have not been fed antibiotics at any point in their lives. Meat from sick animals treated with antibiotics cannot be sold under this label claim. Although the USDA approved the use of this claim, compliance is not certified by a third party.

OK: Natural/All-Natural. The USDA defines a “natural” meat product as one that “contain[s] no artificial ingredient or added color and is only minimally processed.” Meat labeled “natural” may or may not have been treated with antibiotics.

DOESN’T MEAN MUCH: Free-Range/Free-Roaming. These labels have been approved by the USDA for poultry that have been allowed access to the outdoors, though they may never actually go outdoors.  However, the claim implies nothing about the practices of the producer regarding antibiotic use.

Milk

Many dairy farmers use the bovine growth hormone (bGH) to increase cattle weight as well as milk production. Though the FDA concluded that there are no risks to drinking milk from cows treated with this hormone, the issue is still being researched. bGH has been banned in Europe and Canada. Since there are so many dairies that don’t use this hormone, we suggest buying from them if you can. Buy milk and milk products labeled organic or “rbGH free.”

Whether you buy organic or not, here are some useful tips.

• Buy local produce whenever possible.
• Reduce pesticide residues and other contaminants by:
  • washing and scrubbing all produce under streaming water but never use soap,
  • peeling fruits and vegetables,
  • removing outer leaves of leafy vegetables.
• Discard produce that has been out of refrigerator for more than 4 hours.
• Trim visible fat and skin from meat and poultry (pesticides residues collect in fat).
• Eat a variety of foods from different sources.
• Prioritize: The majority of your organic food dollars should be spent on avoiding produce which carry the most pesticides.

Resources

Brannon, Carol Ann. “Organics: Separating Science Fiction from Fact.” Today’s Dietician 10.4 (2008): 8-14
Bareuther, Carol. “Mission Organic: 2010.” Today’s Dietician 10.4 (2008): 30-34
UCS: What’s in the Meat You Eat?

Second, the meat and vegetarian meat group which includes very lean meats (VLM), lean meats (LM), medium-fat meats (MFM) and high-fat meats (HFM.)  Last but not least, is the fat group.

The serving sizes are determined according to their macronutrient composition: amounts of carbohydrates, proteins and fats. Therefore, each serving size within each food group has about the same amount of carbohydrates, proteins, fats and calories. However, within each food group you will find foods with a higher fat content. For example, all types of milk contain about 12 grams of carbohydrates and 8 grams of protein but the fat content varies according to the type of milk (1% milk, 2% milk, and whole milk).  Also items from the meat and vegetarian meat group contain the same amount of protein, 7 grams per serving, but the fat content varies according to the type of meat (VLM, LM, MFM and HFM).

For more information about the main food groups and the MV Allowances Method, sign up for a free consultation with one of our Nutrition Coaches by following this link.  We can customize a meal plan specifically for you and your weight goals.