Health & Safety Committee News
Buying Organic Foods for our Families
By Erin Gogolin, Health and Safety Committee
What would I spend my money on if cost made no difference? Perhaps I would travel the world, donate money to my charities of choice, and feed my family an all-organic diet. It seems we need loads of extra money (who has that?) to feed our family organic all the time. But studies show that not all foods need to be organic. According to healthcastle.com and the Environmental Working Group, we should try to integrate the following top-15 organic foods into our families’ diets. Also included is a selection of foods that experts say need not be organic.
Organic
Organic milk/dairy, eggs, and meat are free of antibiotics, added growth hormones, and pesticides. According to the Environmental Working Group, several fruits and vegetables contain a higher concentration of pesticides than others, even after being washed. When you have to choose, experts say go organic with these foods:
- Meat (including beef, pork, chicken and turkey)
- Dairy
- Egg
- Peaches. Since they require a large amount of pesticides to grow conventionally and have delicate skin, they are the top organic fruit pick.
- Apples. Apples are the second priority when choosing organic produce, as their pesticide loads consistently test high.
- Nectarines
- Strawberries. When purchased out-of-season, they probably come from a country with inadequate pesticide regulations.
- Cherries
- Imported Grapes: Because grapes have a permeable skin, even peeling will not eliminate the residues.
- Pears
- Bell Peppers. These are experts’ top vegetable to buy organic. They have thin skins and are heavily sprayed with insecticides.
- Celery. Celery lacks a protective outer layer and needs many chemicals for conventional growth, making it number two on the list of vegetables to buy organic.
- Lettuce
- Spinach
- Potatoes
Non-Organic
The good news about organic foods and our budgets is that not all foods need to be or should be purchased organic. Packaged or highly processed foods, such as chips, pasta, bread, cereal, oil, and canned or dried fruits and vegetables don’t differ in safety and nutrient values between organic and non-organic versions. There are several fruit and vegetable options generally considered just as safe, whether organic or not. They are:
- Fruits ─ pineapple, mango, kiwi, banana, papaya, blueberries, watermelon
- Vegetables ─ onions, avocado, sweet corn, sweet peas, asparagus, cabbage, broccoli, eggplant
We all want what is best for our families. Find the path the works for your family’s likes, needs, and budget. Do what you can...that is why your family loves you!
Source: Healthcastle.com
Healthy Helpings
Ricotta-Raspberry Pancakes*
In a bowl, mix 3 tablespoons whole wheat flour, 2 teaspoons sugar, and 1 teaspoon baking powder. Stir in one large beaten egg and 1/2 cup part-skim ricotta cheese. Fold in 1/4 cup frozen raspberries (or another frozen fruit of your choice). Pour about 1/4 cup of batter onto hot griddle and cook for 2-3 minutes. Flip and cook for another minute or until set. Makes 4 pancakes.
Nutrition per two pancakes: 174 calories, 8 g fat
*taken from Parents magazine, October 2009
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