ORGANICS – WHAT’S THE DEAL?

Making healthy food choices by increasing consumption of fresh fruits and vegetables is important. It may also lend to the possibility of eating more organic foods. So what is organic and are organic foods necessarily better for you?

The label “organic” certifies that the product contains at least 95% organic ingredients. “Organic” foods are produced under the guidance of the USDA National Organic Program regulations (NOP). However this certification does not determine nutritional status or food safety for the organic products. Current reviews of nutritional quality for organics and conventional foods show that the nutrients are essentially the same. Thus, shop for the best values and be less concerned with organic or non-organic and more concerned with getting 5 fruits and vegetables daily. Here are a few insights to help you make the best decision for you and your family:

• “Locally grown” does not indicate that the food is organically grown or meets the NOP regulations. The word “natural” also does not mean it is organic. Cage-free eggs do not mean they are organic.


• Generally, both organic and conventional foods have good food safety records. Pesticide residues as well as hormones, antibiotics, fungicides, and herbicides are usually less on organic foods but contamination by E. coli is similar for both. However, it is better to eat fruits and vegetables with pesticides than to not eat any fruits or vegetables.


• Generally the cost for organic foods, particularly milk and produce, is higher than for conventional foods. Consumers must judge for themselves what the value of the cost difference is.


• Organic foods with the best benefits include:
  Peaches, nectarines, apricots
  Apples, pears
  Sweet bell peppers, celery
  Strawberries, raspberries, cherries
  Spinach, lettuce
  Potatoes

Jefferson County is offering it’s employees access to discounted organic produce available for pick up at several county office locations. Please visit http://www.doortodoororganics.com/ and/or contact Lise Melbye, MS, MPH LiveLife Wellness Coordinator livelife@healthbreakinc.com
(303)271-8416

Resources/References

1. American Dietetic Association, Hot Topics, October 2009, http://www.eatright.org/


2. United States Dept of Agriculture, The National Organic Program, www.ams.usda.gov/nop


3. University of Michigan, Health Minute Update, March, 2003, www.med.umich.edu/opm/newspage/2003/organicfood.htm


4. Nutrition Action Healthletter, Organic food: worth the price?, July-August, 2007, David Schardt

Provided by JCPH Nutrition Services. Over 50 years of helping Jefferson County residents with nutrition education and services, including the Women, Infant & Children Program assuring pregnant women and children ages five and under in the County have access to healthy foods and nutrition education. Call Nutrition Services Manager, Sara Lemley, RD 303-239-7137 for more information.

Meatless Meals Improve Health and Help Stretch Food Dollars

Jefferson County Public Health Nutrition Services encourages everyone to increase fruits and vegetables in their diets. A diet high in vegetables and fruits can help improve health by increasing nutrients and fiber. There are lots of ways to get your five a day, the recommended servings of fruits and vegetables. Meatless recipes provide an excellent way to stretch your food dollars while also improving your nutrition. Public health nutritionists advise families begin by cutting down on meals in which meat is the main course. Instead, try adding meat to whole grains, rice, beans and vegetables. Here are some resources and recipes to help you:

Links to Vegetarian/Meatless Recipes:

• Fruits and Veggies More Matters http://www.fruitsandveggiesmorematters.org/?page_id=5

• AllRecipes.com - Vegetarian Cooking
http://allrecipes.com/Recipes/Everyday-Cooking/Vegetarian/Main.aspx

• Veg Cooking - Vegetarian Recipes, Products, Restaurants, and Much More!
http://www.vegcooking.com/

• Vegetarian Times - Eat Green Live Well http://www.vegetariantimes.com/recipes

• Colorado Dept of Agriculture - Colorado Proud
http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1167928162081

Provided by JCPH Nutrition Services. Over 50 years of helping Jefferson County residents with nutrition education and services, including the Women, Infant & Children Program assuring pregnant women and children ages five and under in the County have access to healthy foods and nutrition education. Call Nutrition Services Manager, Sara Lemley, RD 303-239-7137 for more information.

Why Buy Local?

Buying local has multiple health and community benefits. Besides the fact that most people say food tastes better when it’s fresh, it also is packed with nutrition. Buying local also helps protect the environment and supports community family farms and ranches.

Four Good Reasons to purchase from local farmers and ranchers:

1. Help the environment. Environmental impact from carbon
   dioxide emissions and packaging waste is reduced because
   food purchased locally doesn’t have to travel far.


2. Strengthen our local economy. Buying local keeps your food dollars circulating in the community.


3. Support your local family farm. More than an important piece of the American tradition, local
   farmers also supply local jobs and spend their money with local merchants.


4. Make informed decisions about your family’s health. Knowing where your food comes from
   allows you to have better control over foods selected including pesticide or hormone free foods.

Get started on living healthier, learn more from these web sites:
Colorado Market Maker will start you on your search for local ranches and farms that provide meats, poultry, produce and dairy.
http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1178305864422
Colorado Dept of Agriculture - Colorado Proud
http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1167928162081
Home Food Service Plans will provide information on how to know that meats sold door to door are safe for you and your family
http://www.colorado.gov/cs/Satellite/Agriculture-Main/CDAG/1178305690332
Seafood Watch will help you choose seafood that is abundant in supply, and caught or farmed in
environmentally friendly ways
http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx
Are all fish and seafood safe for all people? Check out guidelines for pregnant and breastfeeding women, and infants and children
http://www.fda.gov/Food/FoodSafety/Product-pecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115662.htm
Wanting to choose a fish that is healthy for your family and the environment, but your recipe calls for one on the “avoid” list? Check out this link for recipe substitutions!
http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_alternatives.aspx
Recipes to use our wonderful Colorado meats and poultry, as well as healthy seafood ideas.
http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_health.aspx
http://www.colorado.gov/cs/Satellite?c=Page&cid=1178305877653&pagename=Agriculture-Main%2FCDAGLayout

Provided by JCPH Nutrition Services. Over 50 years of helping Jefferson County residents with nutrition education and services, including the Women, Infant & Children Program assuring pregnant women and children ages five and under in the County have access to healthy foods and nutrition education. Call Nutrition Services Manager, Sara Lemley, RD 303-239-7137 for more information.

Healthy and Affordable Grocery Shopping

Healthy and Affordable Grocery Shopping
WIC educator and retail food coordinator, Shellie O’Brien Laws shopping for fresh produce.

Jefferson County Public Health Nutrition Services offers the following helpful tips for making grocery shopping healthy and affordable.

Plan Ahead, Make a Grocery List: Having a grocery list helps with menu planning and decreases impulse buying. A list also helps you to remember needed items and can cut down on gas-guzzling trips to the grocery store.

Tips for planning ahead:
· Keep a running list of the groceries that your family needs
· Before going to the grocery store, check what foods you already have
· Consider what meals and recipes can be made with the foods on hand
· Find healthy recipes, plan a menu for the upcoming week, and add needed ingredients to your shopping list
· Stick to the list
· Plan one night every week for leftovers

Resources for healthy recipes and planning ahead:
www.ext.colostate.edu/pubs/columnnn/nn080703.html
http://snap.nal.usda.gov/
http://recipefinder.nal.usda.gov/
http://www.kraftrecipes.com/
http://www.epicurious.com/

Shop the Perimeter - Fresh and whole foods are stored around the perimeter of the grocery store. Look for fresh produce, lean meats, low-fat dairy and whole grain breads. These foods contain fewer additives and more nutrients than the more processed foods found in the aisles.

Tips for shopping the perimeter
· Buy seasonal fruits and vegetables, and buy only what you’ll use. Produce has a short shelf-life and may spoil if bought in bulk.
· Buy lean meats. Lean cuts of beef include chuck, round, sirloin, and tenderloin. Lean cuts of pork include tenderloin or loin chops. The leanest poultry is white meat from the breast with no skin. When choosing ground meats, look for at least 90% lean meats.
· Check sell-by dates on fresh foods and buy the freshest food possible to reduce waste.

Resources for shopping the perimeter:
http://www.mypyramid.gov/
www.dartmouth.edu/~mascoma/grocery.htm

Choose Whole Foods –Whole foods are foods that are unprocessed and unrefined as much as possible before being consumed. Whole foods do not contain added ingredients, such as sugar, salt, or fat and give you more nutrition for your dollar. Whole foods include fruits and vegetables, unprocessed meat, and non-homogenized milk.
Tips for using whole foods
· Cooking from scratch is better for your health and your budget. When compared to its whole food counterpart, the processed food is often higher in price, sodium, fat, and calories.

For more information on whole foods:
http://www.mypyramid.gov/
http://www.medicinenet.com/script/main/art.asp?articlekey=62664

Check the Entire Shelf for Best Prices– Grocery stores often place higher priced items at eye-level. Be sure to look at the shelf from top to bottom to find the best deals.

Tips for shopping the shelves:
· Consider store brands. They are often cheaper while still providing comparable quality.
· Buy in bulk. Buying bulk items that you know you will use before they spoil can help save money.
· Don’t buy an item just because it’s on sale. Buy foods that are on your list and that are needed.

Don’t Shop on an Empty Stomach – If your stomach is growling, you’re more likely to buy more food and choose less healthy options.

To learn more about strategic shopping:
www.moneyinstructor.com/art/savegrocery.asp

Budget for your Food – It is important to determine how much money will be available for food each week or month in order to shop wisely.

Tips for budgeting
· Calculate the resources you have to spend on food
· Make a shopping list that fits into your budget for the week
· Buy only the amounts of fresh foods that you can use before they spoil
· Consider frozen fruits and vegetables, look for deals on day-old whole-grain breads, and check the meat counter for manager’s specials and the meat mark-down bin.

For more information on budgeting for food:
http://www.fns.usda.gov/FSP/outreach/pdfs/making-ends-meet.pdf

Use Coupons – Check newspaper ads and grocery store websites for weekly specials and coupons. Also, sign up for a discount card if you don’t already have one.

Tips for using coupons:
· Cut coupons for items that you typically buy.
· Keep coupons in an envelope that is easy to retrieve when you’re ready to check out.

For free coupons:
http://www.couponmom.com/
http://www.kingsoopers.com/in_store/Pages/coupon_landing.aspx
http://www.safeway.com/IFL/Grocery/Coupons