In recent years, organic food has expanded from health food stores to claim a larger share of supermarket and big box shelves. Find out why people you know may be embracing organics.

As more people buy organic food, you may be wondering what the fuss is about. Is it really healthier and more nutritious? What does the organic label mean? Is it better for the environment? The answers can help you decide if going organic is right for you.

Q. How is organic food different from nonorganic food?

A: Farmers grow and process organic food in specific ways. If they raise produce and livestock organically, for instance, they don't use chemicals for feeding, fertilizing, weed control, or disease prevention.

The U.S. Department of Agriculture (USDA) has strict standards for foods labeled organic. For example, the standards bar organic farmers' use of sewage sludge, ionizing radiation, and genetic engineering. Animals can't have antibiotics or growth hormones if they're sources of organic poultry, eggs, dairy products, or meat.

The USDA has approved three organic labels:

• 100% Organic--every ingredient in the food is certified organic
• Organic--at least 95 percent of the ingredients are certified organic
• Made with Organic Ingredients--at least 70 percent of the ingredients are certified organic

The terms "natural" or "all natural" on food labels have no legal meaning and aren't the same as "organic."

Q. Is organic food more nutritious and healthier?

A: The evidence is unclear. Some studies have found no nutritional differences between organic and nonorganic food. Others suggest organically grown produce may contain slightly more vitamin C, trace minerals, and antioxidants than conventionally grown fruits and vegetables.

Q. Can organic food benefit the environment?

A: Organic farmers protect the air, water, and soil by avoiding the harmful pesticides and synthetic fertilizers conventional farmers rely on. Chemical fertilizer contributes to the loss of topsoil and micronutrients in healthy soil. Organic farming is also healthier for birds and animals, as well as the workers who pick the crops.

Q. What produce should I buy to get the most bang for my buck?

A: Focus on foods that are worth a bit extra. For instance: All conventionally grown produce has traces of pesticides, but some has more than others. The Environmental Working Group says you can substantially lower your pesticide exposure by going organic when you buy the so-called "dirty dozen." That includes apples, celery, strawberries, peaches, spinach, imported nectarines, imported grapes, sweet bell peppers, potatoes, domestic blueberries, lettuce, and kale/collard greens.

You'll find the least pesticide in certain conventionally grown fruits and vegetables: onions, sweet corn, pineapples, avocado, asparagus, sweet peas, mangoes, eggplant, domestic cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, and mushrooms.

You can also limit costs by:

• Shopping at a farmers market or food co-op
• Joining a local community supported agriculture (CSA) farm, where you can purchase "shares" of produce
• Buying produce in season
• Comparing organic food prices at different stores (even big box stores)

Whether you go organic or not, your diet should include a variety of fresh produce, low-fat dairy, whole grains, and lean meat, poultry, and fish.

By Bruce E. Beans, a feature writer for Vitality. For more information, visit Organic.org at www.organic.org.

© Krames StayWell. Information is the opinion of the sourced authors and organizations. Personal decisions regarding health, diet, and exercise should be made only after consultation with the reader's own medical advisers. This material may not be reproduced for redistribution without written permission from Krames StayWell.