With food costs rising over the last several months, you might wonder if adding organic milk to your grocery cart is really worth the extra money. It is. Yes, organic food is more expensive, but when it comes to the staples of your diet, and your family's- organics are indeed a worthwhile investment, and the payoffs might surprise you: benefits that influence your health today, and long-term. Prevention magazine clues us in about which foods are worth the splurge, which we can skip, and how to save money while keeping your diet nutritionally and ecologically sound:
Organics 101
First- 3 ways organics benefit your health:
They Have More Nutrients: Reports of organic food not being better for you are way outdated. A brand new analysis of about 100 studies, including more than 40 published in the past 7 years, found that the average levels of nearly a dozen nutrients are 25% higher in organic produce.
There May Be Weight Benefits: Research in rats found that those fed an all-organic diet (versus conventional food) had lower weights, less body fat, and stronger immune systems. Plus, the "clean diet" animals were calmer and slept better. (How'd you like to be the researcher into that particular study??)
You Consume Fewer Toxins: Eating the 12 most contaminated fruits and vegetables exposes you to about 14 pesticides a day. A study supported by the EPA measured pesticide levels in children's urine before and after a switch to an organic diet. After just 5 days, the chemicals decreased to undetectable levels.
Top Produce Picks
Government lab tests show that even after washing, certain
fruits and vegetables carry much higher levels of pesticides than do
others. Between 2000 and 2005, the not-for-profit Environmental Working
Group (EWG) analyzed the results of nearly 51,000 tests for residues on
produce. Based on the data, they created a "dirty dozen" list of the
most contaminated fruits and veggies. Top offenders include: peaches,
apples, bell peppers, celery, nectarines, strawberries, cherries,
pears, grapes (imported), spinach, lettuce, and potatoes. Always buying
these foods organic is ideal, but if you can't, focus on those you eat
all the time. The saving tip? Buy organic produce in season (preferably local), when it's most
affordable--usually at half the cost. Not only does your wallet
benefit, but so do the local farmers supplying the grub. You're
guaranteed that the produce is fresh and little energy was wasted in
its journey from the farm to your kitchen.
Milk: Is it Worth the Splurge? The experts say YES. Per half gallon, organic milk is more expensive--about $4 versus
$2.50--but it's worth the splurge. Recent studies revealed impressive
findings on organic milk. Some highlights include: It contains 75% more
beta-carotene, as much as a serving of brussels sprouts. It has 50%
more vitamin E, a powerful antioxidant that aids the immune system and
fights cancer and heart disease. It provides 2 to 3 times the
antioxidants lutein and zeaxanthin, and about 70% more omega-3 fatty
acids. Organic milk also contains more conjugated linoleic acid (CLA).
This good fat has been linked to numerous health benefits, including
stronger immunity, less belly fat, a lower risk of type 2 diabetes, and
healthier arteries. The saving tip? Many organic dairy companies such as Stonyfield Farm and Organic Valley offer printable coupons on their sites for as much as $1 off a half gallon of milk or 16-ounce container of yogurt.
Is There More to Your Meat?
Again- research goes with organic here. A study in the journal Meat Science compared the nutritional
content of organic and nonorganic chicken meat. The researchers found
that the organic samples contained 28% more omega-3s, essential fatty
acids that are linked to reduced rates of heart disease, depression,
type 2 diabetes, high blood pressure, inflammation, and Alzheimer's
disease. Animals raised organically can't be given antibiotics, growth
hormones, or feed made from animal by-products (which can transmit mad
cow disease.) The saving tip? Get picky about portion size. The recommended portion size for meat and poultry is 3 ounces, the
size of a deck of cards. Stick to this amount and round out your meal
with less expensive whole grains and veggies to dramatically cut meal
costs and improve nutritional balance. A pound of organic whole chicken
for $4 can feed a family of four with brown rice and in-season veggies
on the side.
Are There Organics You Can Skip? You bet. Step into any health food store and you're likely to find an
organic version of just about everything, including cotton candy. While
it's true that organic "junk foods" are better for the planet, they
generally aren't better for you. A six-pack of organic soda costs $5;
yes, it's made without high fructose corn syrup, but each can contains
160 calories (20 more than a 12-ounce can of Coca-Cola Classic) and
zero nutrients. Cutting back on sweets and nutritionally void extras
altogether is the best way to get the most nutrition bang for your buck.
Another Tip To Save? Buy generic vs. brand name, since nearly every mainstream supermarket now carries organic store-brand options. Additionally, buy in bulk when possible. Organic options can be found at the big name shopping clubs, or go local with a community health food store. Does you live near a neighborhood co-op? Try there- great support of local efforts, and a great money saver, too! You can purchase many organic grains (including brown and
wild rice and whole oats), pastas, flours, dried fruits, and nuts in
the bulk sections of stores for far less. Organic brown rice in bulk is
about 99 cents per pound.
It may seem like a lot all at once- try one food staple at a time, perhaps. Soon you may find shopping with a different, organic, mindset becomes a new habit that's easy to stick with!
John
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