In an ideal world, we’d all buy organic foods all the time. But let’s get real. Our household budget doesn’t allow for that … and yours probably doesn’t either. That’s why you’ve got to be a smart shopper! Let’s learn the “why” behind buying organic and which foods are most important to get with the USDA Organic seal. 

USDA ORGANIC: WHAT DOES IT MEAN ANYWAY?

In order to have the USDA Organic seal on a product, the producer must comply with standards enforced by the US Department of Agriculture (USDA). Those standards are different for each type of product. Here’s a high-level summary of each. 

• Farmers growing organic produce must maintain a superior level of soil fertility, use a specific quality of seed, practice crop rotation, as well as abide by standards for managing pests and weeds. 

• Farmers raising organic animals have just as many standards but focus on animal health (no antibiotics or growth hormones), living conditions that encourage natural behavior, space for grazing and organic feed. 

• Food manufacturers producing organic food products must ensure at least 95% of the product is made with organic ingredients, not use genetic engineering, prevent cross-contamination with non-organic foods, as well as manage pests in their facilitates without using harmful chemicals. 

All that’s to say, if it carries the USDA Organic seal, you know the food was grown, raised or produced in accordance with standards enforced by the USDA. And you can be confident you’re reducing the amount of chemicals you’re consuming through food.

HOW TO DECIDE WHAT TO BUY ORGANIC

Produce: Follow the Dirty Dozen™ and Clean Fifteen™.

Source: Environmental Working Group (EWG)

The Dirty Dozen™ is a list of 12 produce items most important to buy organic. Why? These fruits and vegetables have (1) surfaces that have crevices or seeds that readily absorb chemicals (2) skins you consume and/or (3) farming practices that use higher amounts of chemicals. 

Foods included on the 2024 Dirty Dozen™ list: 

1. Strawberries
2. Spinach
3. Kale, Collard and Mustard Greens
4. Grapes
5. Peaches 
6. Pears
7. Nectarines
8. Apples
9. Bell and Hot Peppers
10. Cherries
11. Blueberries
12. Green Beans

The Clean Fifteen™ is a list of 15 produce items least important to buy organic. These fruits and vegetables have (1) a natural defense to pests, eliminating the need for chemical use and/or (2) inedible skins you peel away and discard. 

Foods included on the 2024 Clean Fifteen™ list: 

1. Avocados
2. Sweet Corn
3. Pineapples
4. Onions
5. Papayas
6. Sweet Peas
7. Asparagus
8. Honeydew Melons
9. Kiwi
10. Cabbage
11. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet Potatoes
15. Carrots

Bottom Line: Follow the Dirty Dozen™ and Clean Fifteen™ as you shop for produce! It’s an easy way to know what’s most—and least—important to buy organic. Find the complete guide here.

Animal products (beef, chicken, pork): Invest in organic.

You may have heard the saying “You are what you eat eats.” (Michael Pollan, The Omnivore’s Dilemma) That’s why buying organic animal products is the way to go! Animal products without the USDA Organic seal were fed conventional grains, which likely contain GMOs (genetically modified organisms) and glyphosate. And those same animals may have also been given antibiotics to prevent disease or growth hormones to encourage faster growth. Put simply, avoid it all by buying organic.  

Bottom Line: Whatever the animal you’re eating ate, you’re—in turn—eating too! Invest in buying organic animal products such as grass-fed ground beef, pasture-raised chicken and dairy (milk, cheese, yogurt, butter) made from grass-fed cows. Curious about eggs? Learn how to choose the best option here.

Manufactured foods: It depends. 

Lastly, and most confusing, are the shelf-stable food aisles. These are made up of primarily processed and ultra-processed (“fake”) foods. Rather than overcomplicating this category, let’s first recalibrate. Before choosing between organic or non-organic ask yourself, “Am I eating this to nourish my body or enjoy it as a treat?” 

• If you’re eating it to nourish your body, first double check to make sure you can recognize, pronounce and find all of the ingredients in your kitchen cupboard. Why? This will confirm you’re holding a real food. (Real foods nourish your body.) After you’ve confirmed it’s a real food, you can proceed to buying the organic option. Examples could include organic canned beans, organic whole grain dry pasta or organic tomato sauce. Oftentimes, you can find organic versions of these real foods for only a slight markup from their conventional counterparts.

• If you’re eating it as a treat, it’s likely a “fake” food and you’re not eating it to nourish your body. Examples could include ice cream, most crackers, packaged cookies or chips. In this case, call it a treat, consume it as a treat and savor it! A phrase I often use is “A treat’s not a treat if you eat it every day.” Give your budget a break with these once-and-a-while foods by choosing the non-organic option instead. 

Bottom line: Just because a food is organic does not mean it’s healthy. (Organic candy is still candy; it’s ultra-processed and fake.) Invest in organic real foods you’re eating regularly and forego the organic option when buying fake foods.

WHEN IN DOUBT, SHOP LOCAL

It would be a disservice not to conclude with the safest and simplest route, shopping local. Whether a farmer’s market, co-op or local farmer, you can’t go wrong by seeking out local products. Oftentimes, these smaller-scale producers do not carry the USDA Organic seal; however, many practice the same standards enforced by the USDA. Chat with the people producing the food and you’ll find that local is the likeliest way to get high-quality foods without the chemicals or price markup found in retail stores. Supporting local, smaller producers is always a great option!