The first step to eating healthy is taking the time to understand food labels. Learn how to read the labels and look past the tricky marketing.
Natural vs. Organic Products
The term “natural” has become very popular on food packaging and personal care products. Don’t be fooled! Natural is just marketing term used to make you think their product is healthy for you. In some cases, they charge more for it. In the US, neither the FDA nor USDA have rules or regulations for products labeled as “natural”. As a result, they can slap the word “natural” on heavily processed foods with unhealthy additives.
Organic on the other hand is regulated by the USDA. In order for a product to have “Organic” on the label, it must be free of toxic pesticides, synthetic herbicides, chemical NPK fertilizers, artificial colors, preservatives, waxes, GMOs, and no antibiotics or growth hormones are given to the animals. Organic producers and processors are subject to rigorous inspection to ensure they are producing products you can trust.
Conventional vs. Organic Produce
There is no doubt that organic produce is healthier for you but it’s also healthier for the environment. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. The downside to buying organic is the cost. Higher prices are due, in part; to more expensive farming practices and they may spoil faster because they aren’t treated with waxes and preservatives.
Switching from conventional to organic produce can be difficult for someone with a limited food budget. If you can’t afford to switch to all organic, use the Environmental Working Group shoppers guide to help you choose your produce. The EWG guide lists 45 different fruits and vegetables and ranks them from highest to lowest based on their pesticide load. At the top of the list – the produce found to contain the highest amount of pesticides is called “The Dirty Dozen” and the bottom of the list is the “Clean Fifteen”
2019 Dirty Dozen
1. Strawberries
2. Spinach
3. Kale
4. Nectarines
5. Apples
6. Grapes
7. Peaches
8. Cherries
9. Pears
10. Tomatoes
11. Celery
12. Potatoes
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2019 Clean Fifteen
1. Avocados
2. Sweet Corn
3. Pineapples
4. Sweet Peas (Frozen)
5. Onions
6. Papaya
7. Eggplant
8. Asparagus
9. Kiwi
10. Cabbage
11. Cauliflower
12. Cantaloupes
13. Broccoli
14. Mushrooms
15. Honeydew
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Eating smarter and healthier may cost you more money now, but it may save you money on medical bills in the future.
To read more about the deception behind the "natural" food label, read Skip the Diet Whole Foods Nutrition:
“Natural” vs “Organic” labeling: Are you getting the Bait and Switch? See how products that use to be organic have changed to natural - but you are still paying the same price.
Next: Understanding Food Labels - Lowfat vs.Full Fat
