Many of us would love to buy all organic foods, but we simply can’t afford it. However, some organic foods offer more benefits than others. Here are the top 10 foods that you should consider buying organic.
- Meat – Organic meat comes from cows, chickens, and other animals that were fed grain free of pesticides and antibiotics. They also had access to the outdoors for some period each day. Organic meat will also be free of growth hormones that may have negative effects in humans.
- Milk – Conventional milk is made from cows injected with lots of antibiotics and hormones. Studies on one of these hormones, recombinant bovine growth hormone (rBGH), have shown possible links to early puberty and other hormonal abnormalities. On the other hand, studies on organic milk have shown that it contains more vitamin E, omega-3 fatty acids and antioxidants than milk made from high-yield cows.
- Eggs – Similar to conventional milk, the typical eggs you find in the grocery store have been made by chickens who were injected with lots of antibiotics and hormones and had to sit in a metal box for their whole lives. Eating organic eggs will mean fewer abnormal hormones and chemicals in your body,
- Coffee – Coffee comes from many exotic parts of the world, many of which don’t have regulations about fertilizers and pesticides. Buying organic coffee keeps you from drinking these chemicals, but it will also likely support fair trade practices which ensure that workers earn a fair wage.
- Potatoes – A pesticide commonly used on potatoes call chlorothalonil can be particularly harmful to children. It has been linked to asthma and other health problems.
- Fruit – Certain fruits may contain lots of pesticides, both on their skin and absorbed into the inner parts. Peaches, apples, strawberries, cherries, and grapes tend to have the highest levels. While washing and peeling fruit may help, it certainly won’t get rid of all those chemicals. Fruits with tougher skins, like bananas, kiwis, mangoes, and pineapples are safe to buy without going organic.
- Soft-skinned Veggies – Similar to fruit, soft-skinned vegetables are particularly susceptible to absorb pesticides. Peppers, green beans, and tomatoes are the worst. Tougher vegetables like onions, broccoli, and asparagus are fine to buy normally.
- Leafy Greens – The tender leaves of leafy greens like spinach and lettuce are a favorite for pests like worms and slugs, and so they are sprayed with lots of pesticides. In fact, spinach was the vegetable with the highest number of pesticides when tested by the Environmental Working Group.
- Baby Food – Since it’s processed, many of us don’t think about the harmful effects of non-organic baby food. However, it’s made with concentrated fruits and veggies, which only intensifies the pesticides they might contain. Babies are especially susceptible to the harmful effects of such chemicals because they can interfere with natural development.
- Foods You Eat Frequently – While most of us can put up with some chemicals in our bodies, but too much can have serious effects. Lots of other foods, from corn chips to peanut butter, may contain pesticides or other harmful chemicals. If you or your children eat a lot of a certain food, you may want to research whether it has a risk of containing chemicals and consider buying an organic alternative.
Brenda Lawrence is a physical therapist whose interests include sports rehabilitation and nutrition. She owns the site Physical Therapy Aide for students interested in a career as a physical therapy aide.
This blog post is written by a guest blogger and does not necessarily represent the views of NuVal LLC or Topco.
Students who attend colleges in large cities often succumb to the temptation to eat out often since there are so many great restaurants to choose from. However, there are drawbacks to doing this on a regular basis. It’s often better for students’ budgets and their health to eat in rather than going out all the time.
When students eat out often they can end up spending a large portion of their limited budgets on food. Even eating at fast food restaurants can get expensive. Eating out also takes away a lot of control over which ingredients are used in the foods students eat. Restaurant food is notorious for being full of fat and salt. On the other hand, if students cook for themselves they can save money and keep more control over what’s in their food, allowing them to make healthier versions of the foods they love while controlling the calories. Students may have a hard time finding time to cook for themselves all the time between cramming the library, doing work for college classes online, and of course enjoying the city, but the extra effort isn’t as demanding as many think, and can help lower the risk of unhealthy weight gain and a number of health conditions later in life.
Colleges’ campus health services usually recommend college students keep a supply of healthy foods in their dorm rooms to use for snacks, and breakfast foods to make sure they always have something healthy to eat in the morning.
Other tips to help college students eat cheaply and easily include:
1) Take advantage of the dining hall if a meal plan is included in tuition. Many schools require students, or sometimes only first-year students, to purchase at least some meals each term. Stay away from the fried options and focus on the salad bar, lean protein sources, whole grains, fruits, and vegetables. Try to avoid sampling the desserts too liberally, too.
2) Healthy breakfast foods are relatively inexpensive and easy to prepare. Many require no cooking or just heating up in the microwave, which is perfect for busy college students. Stock up on easy options like dry cereal, milk, oatmeal, fresh fruit, peanut butter, and whole grain bread, bagels, or English muffins. In a pinch you can always have breakfast for dinner as well. Many of these foods also make great snacks for anytime.
3) If you have access to a full kitchen and know how to cook, you can learn how to make a few simple dishes you enjoy and make them go-to recipes when you have time to cook. You can even cook extra and freeze meals in single-serving portions for extra-busy days.
4) Salads and sandwiches are also easy to prepare and potentially healthy options, as long as they’re made with lean meat and salads aren’t doused with dressing. The options are endless, and students can save money by purchasing vegetables in season or save time by purchasing prepared salad greens that are already washed and chopped.
5) Following the US Department of Agriculture guidelines for healthy eating can help students eat foods in the right proportions for good health. This means half of each plate should consist of vegetables and fruits.
While urban college students may enjoy eating out, it’s usually both less expensive and healthier to eat in. It does take more time and effort, but also gives students more control over what they eat. This can help keep students from gaining the so-called freshman fifteen, and save a few bucks to enjoy other aspects of city life.
This blog post is written by a guest blogger and does not necessarily represent the views of NuVal LLC or Topco.
The holidays are coming, and there is one thing I never can resist about a family get-together. The food. Lots of it. Preferably heavy in carbs, fat, and sugar. Yum.
The sugar coma that typically follows my holiday binges is doubtless a common affair, as I flatter myself that few people are successful at combatting the cravings that regularly occur when surrounded by pies, cookies, candies, and rich main dishes. It should come as no surprise to these folks, then, that food affects our mood.
Just as a meal full of delicious but empty calories can make us feel morose in the aftermath, so too can a meal full of healthy, targeted brain foods improve our mood after eating. What’s that you say? You don’t believe you can feel happier simply by changing your diet? Well, let’s just see what the science says about it.
Foods Linked to Better Moods
Knowing what to eat to lift your spirits through the long winter months (or maybe just through the long visit with the in-laws) can be a useful tool for combatting the winter blues or even Seasonal Affective Disorder (SAD). Try filling your diet with these nutritious and delicious mood-boosters, and don’t be surprised when you are happy to do the dishes afterward!
Salmon. The healthy fatty acids, known as Omega-3 fatty acids, found in salmon and tuna as well as nuts, spinach, and certain vegetable oils, can help your brain function at its optimal capacity. Preliminary studies indicate that these Omega-3s may boost cognitive function, memory, and focus as well as boost mood when consumed on a regular basis.
Spinach. This leafy green is about as close to a super-food as a plant can get. Not only is it full of folic acid, which can help relieve symptoms of fatigue and depression, but its magnesium can help improve sleep and manage stress. In addition, its antioxidants help protect your brain from damage that can drain energy and negatively affect your mood. So start chowing down on a spinach and salmon salad while you read the rest of this article.
Bananas. These fruits aren’t just fun to spell in catchy pop songs, they are also powerhouses of nutrition and make great snacks. Not only do the natural carbs give your brain a steady supply of energy, but the potassium, magnesium, vitamins and minerals, and amino acids (such as tryptophan, which is also found in turkey) help deliver oxygen to the brain, promote restful sleep, improve the communication among brain cells, and trigger the release of calming, stress-reducing hormones. Who knew? Maybe Gwen Stefani?
Eggs. Don’t cheat yourself of the mood-boosting power of the yolk when you eat an egg. The vitamins D and B12 and choline help enhance memory and increase the amount of serotonin released, helping you feel contented and relaxed. Even better, the high levels of protein in an egg keep you well-nourished for several hours, boosting alertness and productivity. I prefer mine sunny-side up.
Walnuts. The wonder-snack. Not only do these yummy nuts contain magnesium, Omega-3 fatty acids, and antioxidants, but they help give your mood a boost by preventing mineral depletions that lead to anxiety, irritability, depression, and insomnia. They also help keep your blood sugar levels stable, keeping your mood and energy in check.
Milk. They whey protein found in milk has been demonstrated to reduce frustration and anxiety. The vitamins, minerals, and other proteins in milk also help your body use the brain-boosters found in other healthy foods, so try sipping on some milk with that salmon and spinach salad (with walnuts and a hard-boiled egg. Maybe skip the banana in this dish…).
Dark chocolate. As if you needed an excuse for snacking on the delicious, sweet and earthy food of the gods! The antioxidants in dark chocolate (think 70% cacao or more) help keep your blood vessels open, and your brain benefits from a quick energy boost. Even better, the amino acid phenylalanine found in dark chocolate is said to boost your brain’s production of dopamine, helping you stay focused and motivated. No wonder it is the essential mid-afternoon snack for all office employees!
Making the Eat Well, Feel Well Commitment
Although it may be tempting to reach for the snicker doodles instead of a small handful of walnuts and a glass of milk this holiday season, I am determined to remind myself of the easy and effective way to assure a genuine smile and an even-keeled mood: eat the right foods.
The saying, “You are what you eat” may be a little counter-intuitive here, but I think it still applies. Although at first I might think, “Gingerbread men are happy and I want to be happy, too, so I will eat the whole gingerbread clan,” this method of thinking about food is unlikely to actually lead to happiness (especially when stepping on the scale). In reality, however, I am determined that the saying, “Salmon can make me feel happy, so salmon is a ‘happy food,’ and I am going to eat it,” will sooner or later ingrain itself in my mind. Once it does, I can be sure that I am what I eat – happy!
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Author Bio: Katie Brind’Amour is a freelance writer and food aficionado eating her way through Columbus, Ohio one delicious dish at a time. When she’s not busy trying to identify the perfect combination of chocolate and wine, she writes on health, nutrition, pregnancy, and friendship for a variety of clients and her personal blog.
This blog post is written by a guest blogger and does not necessarily represent the views of NuVal LLC or Topco.
Developed by an independent panel of nutrition and medical experts, the 