Confused when you go to the market? The labeling has become so complex. We want to pick socially responsible & healthy foods but we need to understand the growing number of terms! It seems we have as many words for food philosophies as for foods themselves. Although the official meaning of some food terms are still up for debate, others like "organic" have taken on precise meanings regulated by the USDA. Be wary of the semantic battle raging when evaluating companies and the claims they make about their food. Let’s get 2008 off to a good start and learn to navigate this sea of food labels so we can make informed buying decisions.

Certified Organic: Food products legally certified in the United States as adhering to organic standards set down by law (detailed explanation below).

Beyond Organic: A movement that seeks to go beyond what it considers the United States' inadequate organic standards.

Natural/All-Natural Product
Don’t confuse Natural with organic. As stated above, products labeled “organic” require auditing & have a certification seal; the term “natural” is not regulated at all. The USDA guidelines for "natural" state that: "A product containing no artificial ingredient or added color that is only minimally processed may be labeled 'natural.' The label must explain the use of the term (i.e. no added colorings or artificial ingredients; minimally processed)." Natural products should have no artificial preservatives, chemical additives artificial sweeteners or no hydrogenated oils . You must read labels. High fructose corn syrup, a highly processed ingredient and unnatural ingredient is sometimes used in products labeled “natural” because it is derived from corn!

Superfoods
Although there is no government definition, a superfood is a natural food source that offers a highly dense, complex supply of quality nutrients (antioxidants, omega oils, fiber, vitamins, etc). Examples include: blueberries, dark chocolate, goji berries, açaí berry, green tea, pomegranate and soy.

Sustainable
Farming that is concerned with the overall wellbeing of the ecosystem and its ability to sustain itself. When a company practices sustainable manufacturing or agriculture, it chooses environmentally and socially responsible production.

Local
A movement to create & use local food systems to avoid excessive shipping and reestablish local food cultures and support local farming. Currently, there is no official definition of locally grown. In general, it includes anything within 150 miles. The average food item on an American table travels 1,500 miles.

Fair-Trade
A movement and certification process that focuses on the rights, health, and working conditions of the workers who produce these products. Fair trade certification means that the farmers were paid a fair price for their product (coffee, tea, cocoa beans etc) and were not exploited by middlemen who pay them less than their crop is worth - Look for the "Fair Trade Certified" Label.

Pasture-Raised
Animals that were raised in pastures, rather than in factory farms.

Grass-Fed
A nimals that were raised eating grass in pastures rather than other feed such as corn or animal products. According to the American Grass Fed Association, Grass- Fed Products are:
"Better for the animals...eating (in the pasture, not feed lots) what nature intended, Better for the environment...harmony between the land and the animals Better for farmers/ranchers...living and working in a healthy sustainable atmosphere, Better food...grassfed foods are lower in saturated fats and higher in essential nutrients".

Organic, it is by far the biggest buzz word around food. So mainstream, Wal-Mart has joined the "organic" bandwagon, buying some of it from overseas markets like China. Major food manufacturers all offer organic lines, including Frito-Lay, which has a "natural" version of Cheetos that uses organic cornmeal! It sounds good to say, "I only buy organic", but what does it really mean? Is it really better for you and the world. Does it mean the food is healthy for you?

The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weed killers, organic farmers conduct sophisticated crop rotations and spread mulch or manure to keep weeds at bay.

The U.S. Department of Agriculture has a national seal to assure consumers that foods bearing the seal are certified organic following USDA standards. Foods certified as at least 95% organic - (produced without most pesticides, toxic fertilizers, growth hormones and antibiotics) - will carry the official "USDA organic" seal.

Foods are labeled in 1 of 4 categories:

1. 100 Percent Organic - may carry USDA Organic Seal
2. Organic - at least 95% of content is organic by weight (excluding water and salt) and may carry the USDA Organic Seal.
3. Made With Organic - at least 70% of content is organic and the front product panel may display the phrase "Made with Organic" followed by up to three specific ingredients. (May not display new USDA Organic seal)
4. Less than 70 % of content is organic and may list only those ingredients that are organic on the ingredient panel with no mention of organic on the front panel. (May not display new USDA Organic seal)

The National organic program rules prohibit the use of conventional pesticides, petroleum- or sewage-sludge-based fertilizers, bioengineering or ionizing radiation and synthetic substances. Foods certified as organic must be produced using growing methods that minimize soil erosion and that maintain or enhance the fertility of the soil. Organic farms need to prove that these materials have not been used for at least 3 years. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones, must be fed organic feed and have access to the outdoors. Before a product can be labeled "organic", an inspector visits the farm where the food is produced to make sure the farm meets USDA standards.

Organic, is a good first step, but is it local? Since organics have gone mainstream, that has brought a backlash from those who say that a corporate approach (which is necessary to meet the the growing demand for organic products) goes against the very spirit of the organic movement. Eco-friendly chefs and many consumers are already favoring local food that's easily traceable, produced by small farmers, typically fresher and does not consume so much energy (think, gas) to get to the consumer. While it is not always feasible, local organic products are far more desirable than just looking for the “organic” label. We believe that whenever possible it makes good sense to purchase foods that are produced locally. Food produced a long way away has a far higher environmental impact (BTUIQ) than local, ecologically grown food.

Organic products may not be a priority to some people, but there is one thing that cannot be disagreed upon. Fertilizers are not used with these products which is always a benefit when it comes to pollutants that enter our rivers, lakes and streams. Unlike conventionally raised livestock, organic livestock must be kept in living conditions that accommodate the natural behavior of the animals. For instance, cows, sheep and goats must have access to pasture. Although they may be vaccinated against disease, organic livestock and poultry may not be given antibiotics, hormones or medications in the absence of illness. Instead, livestock diseases and parasites are controlled largely through preventive measures such as rotational grazing, balanced diet, sanitary housing.

Weigh these factors when making the decision to buy, or not to buy organic foods:

• Nutrition. No conclusive evidence shows that organic food is more nutritious than conventionally grown food. And the USDA, even though it certifies organic food, doesn't claim that these products are safer or more nutritious.
• Quality & appearance. Organic foods meet the same quality and safety standards as conventional foods. The difference lies in how the food is produced, processed and handled. You may find that organic fruits and vegetables spoil faster because they aren't treated with waxes or preservatives. Also, expect less-than-perfect appearances in some organic produce — odd shapes, varying colors and perhaps smaller sizes.
• Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. Most experts agree, however, that the amount of pesticides found on fruits and vegetables poses a very small health risk.
• Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil.
• Cost. Most organic food costs more than conventional food products. Higher prices are due to more expensive farming practices, tighter government regulations and lower crop yields. Because organic farmers don't use herbicides or pesticides, many management tools that control weeds and pests are labor intensive. For example, organic growers may hand weed vegetables to control weeds, and you may end up paying more for these vegetables.
• Taste. Some people say they can taste the difference between organic and nonorganic food. Others say they find no difference. Taste is a subjective and personal consideration, so decide for yourself. But whether you buy organic or not, finding the freshest foods available may have the biggest impact on taste.
  

Shop wisely and consider these tips:

• Buy fruits and vegetables in season to ensure the highest quality. Ask your grocer what day new produce arrives. Try to buy your produce the day it's delivered to ensure that you're buying the freshest foods
• Read food labels carefully. Just because a product says it's organic or contains organic ingredients doesn't necessarily mean healthy. Some organic products may still be high in sugar, salt, fat or calories. Remember a processed food that is organic is not a healthy food. Live by Michael Pollen’s advice (author of In Defense of Food: An Eater’s Manifesto) Eat Real food, not too much, lots of plants. It is so simple, yet in the US we have become so dependent on processed foods that we let labels trick us into thinking these manufactured foods are good for us.
• Don't confuse natural foods with organic foods. Only those products with the "USDA Organic" label have met USDA standards.
• Wash all fresh fruits and vegetables thoroughly with running water to reduce the amount of dirt and bacteria.