Food labels can be a good source of information. Understanding the terms you find on those labels can help you make informed choices.

In a quest for better health, many Americans seek out “natural” and “organic” foods. While they both sound healthy, most so-called natural foods aren’t the same as those that have earned the “organic” designation. Knowing the difference can help you choose foods that meet your expectations.

The Name Game
Food manufacturers can use the word “natural” on a label without following specific requirements. (Meat and poultry are an exception.)

The term “natural” implies the food is minimally processed and free of hydrogenated oils; stabilizers; emulsifiers; synthetic preservatives; and artificial flavorings, sweeteners, and colors. But no government regulations ensure foods with a “natural” label conform to specific rules.

In contrast, “organic” means:

• Food produced by farmers who emphasize use of renewable resources. These farmers work to conserve soil and water to enhance the quality of the environment for future generations.
• Meat, poultry, eggs, and dairy products from animals not given antibiotics or growth hormones.
• Food produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering, or ionizing radiation.

Before a food can be labeled “organic,” a government-approved certifier must inspect the farm or ranch where the food is produced. The inspector verifies the farmer is in accord with the rules required by the National Organic Program of the U.S. Department of Agriculture (USDA).

Label Logic
In 2002, the USDA created a set of standards that covers the use of “organic” on labels for foods grown in the U.S. or imported from other countries.

The standards apply to raw, fresh, and processed foods that contain organic agricultural products. They are based on the percentage of organic ingredients in the product:

• Agricultural products labeled “100 percent organic” must contain only organically produced ingredients and processing aids.
• Products labeled “organic” must contain at least 95 percent organically produced ingredients.

  Products that meet either of these standards can display the word “organic” and the USDA Organic seal.

• Products labeled “made with organic ingredients” must contain at least 70 percent organic ingredients and can list up to three of them on the label. The USDA Organic seal cannot be used on these products.

Foods that contain less than 70 percent organic ingredients can’t use the term “organic” anywhere on their main display panel. However, they can identify organic components as part of their ingredients list.

Manufacturers can include the following terms or statements on food labels if they’re true: “no drugs or growth hormones used,” “free range,” and “sustainably harvested.”

Meat and Poultry Labels
The USDA has also defined the legal use of certain labels on meat and poultry products:

• Free range or free roaming—the poultry has been allowed access to the outside.
• Natural—the product contains no artificial ingredients or added color and has been minimally processed.
• No hormones administered—this label may be used on beef products if the producer can document that no hormones have been used in raising the animals. Hormones are not allowed in pork or poultry.
• No antibiotics—this term may be used on red meat and poultry if the animals were raised without antibiotics.

By Barbara Floria, senior writer for Vitality. For more information, visit the U.S. Department of Agriculture at www.usda.gov.

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