There are typically two challenges when considering whether or not to purchase organic food: cost and availability. Organic foods often cost more than non-organic foods, and a wide variety of organic options may not always be available, especially in rural areas. So, with these factors in mind, when should you buy organic, and when is it okay to skip straight to conventional products?

What Does “Organic” Mean?

To be certified as organic, produce, grains, meat, dairy, eggs, and packaged foods must meet certain criteria by law. While exceptions exist, in general, the organic label can provide reassurance that the food you’re consuming is free from synthetic pesticides, hormones, antibiotics, and GMOs.

According to the U.S. Department of Agriculture (USDA)—the agency responsible for organic labeling in the U.S.— produce can only be labeled organic if it’s grown on soil that has been free of synthetic fertilizers and pesticides for at least three years. Organic meat must come from animals raised in natural conditions, fed 100% organic feed, and never given antibiotics or hormones. Processed organic foods cannot contain artificial preservatives, colors, or flavors, and their ingredients must be organic. The USDA organic regulations also prohibit the use of genetically modified organisms (GMOs).

When to Buy Organic

One of the best things you can do for a healthy diet is to avoid processed foods and focus on whole foods like meat, fruit, and vegetables. However, organic options can offer additional benefits. If you have access to organic products, here are some guidelines to help you decide what to prioritize, especially when cost is a factor:

1. Follow the EWG Shopper’s Guide to Pesticides in Produce
   The Environmental Working Group(EWG) Shopper’s Guide to Pesticides in Produce ranks fruits and vegetables based on pesticide levels. Always buy the organic version of the top 12 listed, or avoid them altogether. You may even choose to extend this rule to the top 20 or all 31 items on the list.
2. Prioritize Organic Based on Frequency of Consumption
   Focus on foods you consume daily, like meat, fruit, and vegetables, versus those you eat weekly or less often.
3. Shop Organic Seasonal Produce
   Produce is usually less expensive when in-season, whether or organic or not. For example, buy organic broccoli and apples in the fall, and organic green beans and strawberries in the summer. Not sure what’s in season? In-season produce is often featured on end caps or advertised on sale.
4. Buy Frozen Organic Produce in Bulk
   Frozen organic produce can be a more affordable option. For example, at the time of writing, a 2-lb bag of organic frozen blueberries at Whole Foods costs $6.79 (21¢/oz), while a pint of non-organic fresh blueberries at Walmart costs $3.79 (33.4¢/oz). At a 37% savings, it would be worth stocking up on frozen organic blueberries every couple of months.
5. Purchase Whole or Less Desirable Cuts of Organic Meat
   Whole chickens, whole turkeys, and cuts like thighs, chuck roast, shoulder roast, or stew meat often cost less than pre-cut, boneless, or skinless options and can be just as flavorful when cooked properly.

When Organic Isn’t an Option

When organic options aren’t available or don’t fit your budget, there are steps you can take to select better alternatives and reduce pesticide exposure. Here are some tips to keep in mind:

1. Wash Produce Thoroughly
   Soak, scrub, and rinse fruits and vegetables with water to remove pesticides, dirt, and bacteria. You may consider using additional methods like a vegetable brush or a homemade rinse containing baking soda for an even deeper clean.
2. Consider Peeling When Possible
   Peeling certain fruits and vegetables, like apples, cucumbers, or potatoes, can further reduce pesticide residue when compared to just washing. However, peeling also removes valuable nutrients in the skin, so it’s a bit of a toss-up.
3. Explore Local and Grass-Fed Alternatives
   Consider purchasing produce and meat from local farmers who may follow organic practices without the official certification. Additionally, when it comes to animal products, grass-fed and grass-finished options can provide a better alternative to conventionally raised meat in terms of both nutrition and animal welfare.

Conclusion

Choosing organic doesn’t have to be complicated or costly. Prioritize organic purchases based on the most pesticide-heavy produce, buy in-season, and purchase frozen items in bulk. When organic isn’t an option, simple steps like washing and peeling can help reduce pesticide residue on produce, and grass-fed can be a good alternative to conventional animal products. Most importantly, prioritize whole, unprocessed foods—organic or not—for a balanced and healthy diet.