Well, let's start with organic. Seems easy enough when you think about whole fruits and vegetables. But what about snack bars or assembled foods like hummus or pizza? Well, these can be labeled organic also if at least 70% of the ingredients are organic. A product like this is labeled 100% organic if over 95% of the ingredients are organic. If an item has less than 70% organic content, it can still label the organic ingredients as such in the ingredients section of the label.
Beware the all-natural label as this means absolutely nothing. Per the FDA itself:
"From a food science perspective, it is difficult to define a food product that is 'natural' because the food has probably been processed and is no longer the product of the earth. That said, FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances."
I would say the same for farm-fresh...
[perfect example of misleading all-natural]
That basically covers the produce and processed foods. Either they are 100% organic, mostly organic or not at all organic.
Now, meats and animal products get a little tricky. Basically, I group these into three categories. The first is the run-of-the-mill chicken, beef, pork, eggs, etc etc. These are on my list of avoid at all costs. These animals most likely were fed an unnatural diet (including hormones and antibiotics), confined in packed, dirty quarters, injected with hormones and antibiotics, slaughtered in filthy conditions, and then the meat is stuffed with "flavor solution" and/or ammonia, the eggs often dipped in chlorine). (http://www.reuters.com/article/2012/04/04/us-food-ammonia-idUSBRE8331B420120404)
The second tier is what I recommend to those on a budget. It is a compromise between high-quality and lowest quality. Organic eggs, chicken, beef. Free-range/cage-free. Organic animals (and their eggs/milk) must be fed certified organic feed (no animal products or engineered grains) and cannot be administered hormones or antibiotics. Organic eggs sometimes are also washed in chlorine but at least lack the hormones/antibiotics. Beware "fed a vegetarian diet" as this in no way means organic and very well could include GMO grains. Raw, organic cheese (sold at the grocery store). Organic milk... well, this is a choice everyone must make for themselves. As for me and my household... raw is the only option. However, on occasion, we have also grabbed some low-temperature pasteurized / non-homogenized whole milk since we can get that at the store when we are in a bind. But, I believe that you lose the benefits of the milk once it has been heated.
The final tier is the best of the best. Pastured, organic-grass-fed animals and eggs from your local farm. Raw milk from these pampered cows, goats, sheep. Same for cheese. If your farmer can process on-site, even better! Now, something to remember here for the beef is 100% grass-fed or grass-fed and finished. Some groups label their beef as grass-fed but still grain-finish the animals to fatten them up before slaughter, a process that greatly reduces the nutrients, especially CLA and Omega 3.
Finally, I want to clear up some poultry confusion.
Worst-
Labels like "United Egg Producers Certified", "Vegetarian-fed", "Omega-3 enhanced" means NOTHING, except perhaps in the two latter cases the birds may have had a slightly better diet.
Cage-free: not stuffed in cages, but most likely confined to an overpopulated, indoor (stinky, filthy) structure. And probably fed a terrible diet. Otherwise, would say "free-range".
Free-range: again, a rather meaningless term. These chickens are required "to have access to the outdoors" for an undefined period of time. I have heard that these birds are confined indoors for the first 5 weeks of their lives and then allowed a door outside the 2 weeks before they go to slaughter, which they may or may not utilize.
Better-
Pastured birds are allowed to roam outdoors (says nothing about supplemented feed) and as mentioned above, organic means good feed and "access to the outdoors". Certified humane means cage-free but requires a lower density of birds. Again, nothing here about feed.
Best-
Organic, pastured happy happy chickens from your friendly, neighborhood farmer (or your own backyard!).
Note I have not said much about pork. Pork isn't a very healthy food as pigs are extremely fatty (I'm ok with a little fat, but not to this level - my husband and I eat pork maybe one or two meals a month, tops). Pigs also will eat anything. Now, our farmers raise the happiest, piggiest (roll around in mud and forage freely) pigs fed only the best. They definitely get my stamp of recommendation. After you've had their pork chops, there is no substitute!
Oh, and I also have remained mum on GMOs (genetically-modified food)... because no one has to label them yet, unfortunately. Your best bet is to get organic and hope there has been no cross-contamination or less-than-scrupulous organic brand out there.
So, I hope I have helped demystify some of the confusion regarding labels at the store. I cannot say enough that the best way to know what you are eating is to do it yourself or visit the farms where you get your food and ask lots of questions. All-natural, farm-fresh, cage-free, free-range, vegetarian-fed, "HEALTHY", grass-fed - DON'T BE FOOLED! KNOW WHAT YOU ARE PAYING FOR. The last thing you want to do is pay a premium for food because of a deceiving label.
Happy shopping!
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