Shopping for groceries should be easy.

Just opt for the freshest, healthiest — and, of course, preferably organic — options, right? If only it were so simple. With so many labels and levels of regulation — from natural to organic — plus the conflicting messages many of us have gotten about organics (“they aren't any healthier,” “they're so much healthier!”), it's easy to see where the confusion begins. What is organic, really? And does organic mean different things in different aisles?

To help ground you in the fundamentals of organic shopping, we answer your questions on a virtual tour of your store, hitting all of the major sections: dairy, produce, meats, and packaged foods. With these insights, it will be simple to make smart choices the next time you shop.

dairy

Q| Organic milk is pricey. Is it worth the premium?

A: Yes. In fact, it's not surprising that dairy products are often the first foods shoppers buy when converting to organic. Frequently, parents find out about growth hormones in conventional dairy products — and they certainly don't want to expose their kids. Recombinant bovine growth hormone (rBGH, also known as rBST) has been associated with an increase in certain cancers, such as prostate, breast, lung, and colon. Although there isn't clear-cut proof that rBGH causes cancer, substantial evidence links rBGH with increased IGF-1, a hormone associated with higher cancer rates, says Martin Donahoe, MD, a member of Oregon Physicians for Social Responsibility. Organic dairy is free of these hormones.

You might also buy organic dairy products to avoid antibiotics — which conventional cows are given prophylactically — and concentrated servings of chemicals originating from a dairy cow's diet. As with organic beef cattle, organic dairy cows are not allowed to eat feed that has been grown with pesticides. Many toxins — such as pesticides — are lipophilic, or “fat-loving,” so they accumulate in the animals' fatty tissues and are then released into their milk. Toxins can then pass into any products made from that milk, including butter, cheese, and yogurt.

Q| Are there any nutritional differences between conventional and organic dairy?

A: Organic dairy and meats have higher concentrations of beneficial fats called conjugated linoleic acids (CLAs), according to Alan Greene, MD, author of Raising Baby Green (Jossey-Bass, 2007). These fats may reduce the risk of eczema and help boost overall immunity, among other health perks.

produce

Q| Is avoiding pesticides on fruits and vegetables worth the extra cost?

A: Without a doubt. Pesticides are chemicals used to prevent, destroy, or repel pests, and many experts, such as biology professor David Ehrenfeld, MD, author of Becoming Good Ancestors: How We Balance Nature, Community, and Technology (Oxford University, 2008), caution that they have been linked to birth defects, neuroblastoma (an increasingly common brain cancer), leukemia in children, and non-Hodgkin's lymphoma, among other health problems.

If you have kids, you should be especially concerned. “Children eat two to four times more produce than adults, relative to their body weight, which increases their possible pesticide exposure,” says Natalie Geary, MD, a New York City pediatrician. “Unfortunately, when exposure occurs as their organs and bones are still growing, it can potentially affect normal development.”

Q| Are there nutritional benefits to eating organic produce?

A: Organic produce has higher antioxidant levels than conventional, according to a recent analysis of research conducted over the last three decades and published in March 2008 by the Organic Center. Scientists looked at 97 studies examining the nutritional profiles of organic and conventional fruits and vegetables: Organic produce had higher antioxidant levels in a majority of the studies.

Some research also suggests that organics may be higher in vitamins C and E, but for most vitamins and minerals the jury is still out — in part because the nutritional profile of any produce item depends largely on the quality of the earth in which it's grown. However, because organic farming focuses on soil health to a greater degree than conventional methods, “organic farming builds life in the soil and so will be more likely to produce foods that are nutritionally packed,” says Betsy Ross, CEO of Sustainable Growth Texas, LLC, a company that focuses on promoting soil health.

Q| Is organic produce from outside the U.S. really organic?

A: When it comes to imports, you can't be 100 percent sure that regulations match USDA standards in that crop's country of origin, says Bob Scowcroft, executive director of the Organic Farming Research Foundation. Moreover, you can't be certain that regulations — no matter how rigorous — are enforced. Additionally, if your imported apple or tomato is not organic, it will likely have more pesticides than its conventional American counterparts. According to Greene, “On average, the highest pesticide loads come from produce eaten out of season and imported produce.” In other words, you're better off buying produce when it's in season in your region — and sticking to USDA Organic.

Next page: Organic meat, packaged foods