How to Incorporate More Organic Fruits and Vegetables Into Your Diet

By Jessica Rogers April 7, 2023 15 mins read 96 Views

When it comes to your health, how you choose to eat is key. Eating more organic fruits and vegetables can improve your overall health, reduce your risk of illness and help keep you feeling well.

Incorporating more organic produce into your diet can be easy, especially if you're on a budget. Follow these five simple tips to include more organic produce in your meals!

1. Make it a habit

Incorporating more organic fruits and vegetables into your meals is an easy way to improve your health. It's also a great way to reduce your exposure to pesticides and other chemicals that are often found in conventionally grown produce.

The best thing you can do to make this a habit is to be consistent and take small steps in the direction of your goal.

For example, instead of buying doughnuts for breakfast every morning, try a smoothie that includes multiple servings of fruit. Or, instead of doing your pushups in front of the television, set a timer and walk for five minutes before heading to work.

To help you stay focused, find a friend or partner who can be your accountability buddy and report back to you on how many days you've stuck with your new habit. This will help you build a chain of successes, which adds motivation and keeps you on track to achieve your goal.

2. Add them to your meals

Getting the right balance of fruits and veggies in your diet is crucial for good health. The US Department of Agriculture recommends five servings of produce each day, which translates to approximately 2 cups of fruit and 2 to 3 cups of vegetables.

Aim to incorporate more organic fruits and vegetables into your meals, as these foods provide a variety of vitamins and minerals to help you stay healthy and maintain a healthy weight.

You can incorporate these healthy ingredients into a variety of dishes, ranging from the simple to the complicated. Some ways to do this include sneaking in a veggie into your favorite dish, adding a green splotch to your morning omelet or topping off your bowl of cereal with a scoop of yogurt topped off with a little organic fruit.

3. Eat them raw

The raw food diet is a popular choice for people looking to incorporate more organic fruits and vegetables into their daily routine. The diet is high in fiber, low in added sugar, and low in sodium, which can reduce the risk of heart disease, diabetes, obesity, and certain cancers.

While a raw diet isn’t for everyone, it can be a great way to get the nutrients you need. The best foods for a raw diet include fruits, veggies, whole grains, nuts, and seeds.

A great way to save on the cost of organic fruits and vegetables is to buy them frozen. Frozen produce can be as cheap as half the price of fresh produce.

4. Cook with them

Organic cooking is a great way to incorporate more organic fruits and vegetables into your diet. Not only are they more nutritious, but you'll also be limiting your exposure to pesticides and other chemicals that may be found in nonorganic foods.

Cooking organic fruits and vegetables helps them retain their flavor, nutrient levels, and freshness. You'll also be able to prepare meals quickly and efficiently.

If you're unsure which fruits and vegetables to buy organic, check the Environmental Working Group's (EWG) "Clean Fifteen" and "Dirty Dozen" lists to help guide your shopping. Regardless of which list you look at, make sure you wash your fruit and vegetables before eating them.

5. Make them a dessert

Organic fruits and vegetables are often tastier than conventional ones because they have more nutrients. They also contain less sugar and are free from artificial chemicals. Moreover, the flavors are usually much more intense.

Many bakeries and restaurants offer a wide variety of organic desserts, including cakes, cookies, and ice cream. Alternatively, you can also prepare your own at home.

Whether you choose to buy organic or not, you should always wash your fruit and veggies before eating them to remove any pesticide residues that could cause harm to your health. You can refer to the Environmental Working Group’s Clean Fifteen list and Dirty Dozen list to help prioritize your produce shopping. This can give you peace of mind that you’re not exposing yourself to harmful pesticides.

Frequently Asked Questions

Why should I buy organic?

There have been many health problems linked to conventional farming, including allergies, asthma, diabetes, obesity, cancer, birth defects and hormone imbalances. It is important to make informed choices about food purchases.

The Environmental Working Group has the following tips for choosing "cleaner" food.

Always buy organic fruits & vegetables.

USDA organic labels should be used on meat, poultry and eggs as well as milk, cheese, yogurt, butter, honey, and other dairy products.

Avoid processed foods that claim to be "natural" and "no additives."

Always read the ingredient lists. If an ingredient is not listed, it can be added during processing.

It is better to eat fresh meats than canned or frozen. Cans and frozen foods are often less nutritious than fresh meats, such as high fructose corn syrup.

Is organic food healthier?

There are two types of foods; those we grow ourselves and those we buy from someone else. There are exceptions to these categories, but most people will answer your question yes. Organic food is healthier than conventional food because it doesn’t contain harmful chemicals, pesticides or herbicides. It also doesn’t contain preservatives or genetically modified organisms.

There are many supermarkets that sell organic food across North America and Europe. Organic food can now be found in many grocery stores making it easier for shoppers to choose organic products.

Organic food is better tasting and healthier because it contains more vitamins and minerals. Organics are also grown without the use of pesticides or synthetic fertilizers, so they don't pollute our soils and water supplies.

The USDA regulates organic farming practices and requires farmers to follow strict guidelines to ensure that organic produce is safe to eat. There are currently over 30 million acres of US farmland certified as organic.

Organic food is often cheaper than traditional food. For the same amount, consumers pay less. Organic farms are able to charge lower prices for their crops because they don't have to purchase expensive chemical inputs like insecticides and fungicides.

According to Environmental Working Group, organic food can be 10 percent cheaper per pound when compared to conventionally produced food. Switching to organic food is a smart move if you care about your health and that of your family.

Organic food is a popular choice to traditional American cuisines. Organic food is not only available in gourmet restaurants and specialty markets, as many people may believe. Organic food can easily be found in any regular grocery store across the United States.

Recent years have seen a significant increase in organic food sales. The market value of organic food in the US was $43 billion in 2012, up from $21 billion in 2007.

What is an Organic Food Producer?

Organic food producers produce organic foods that are free from pesticides and other chemical fertilizers. These foods include fruits, veggies, grains, and dairy goods.

When crops are naturally nurtured, organic food production can be achieved. This includes soil preparation, pest controls, and crop rotation.

The USDA (United States Department of Agriculture), must set strict criteria for organic agricultural products.

These guidelines will ensure that consumers have safe, healthy, and nutritious food.

Organic food has many benefits, including lower pesticide residues and higher levels of heavy metal contamination as well as better nutrition and flavor.

USDA organic products must carry the USDA Certified Organic seal.

This certification means that the product meets the standards laid down by the National Organic Program.

Organic food helps us eat healthier and also protects the environment.

Organic farming techniques conserve water and land. Organic methods also reduce greenhouse gas emissions that can cause climate change.

Organic agriculture uses fewer chemical inputs and pollutes less.

This improves the air quality by reducing the likelihood of harmful gases like ammonia, nitrates and other pollutants building up in your atmosphere.

There are many kinds of organic farming: permaculture, regenerative and conventional.

Conventional farming uses synthetic inputs such pesticides and fertilizers.

Regenerative farming includes compost, cover crops, as well as green manures that improve soil health. It also encourages biodiversity.

Agroecology concentrates on the sustainable relationship between people, plants and animals.

Permaculture promotes self sufficiency through the creation of systems that imitate nature.

What are organic products good for skin?

Organic skincare products are free from synthetic chemicals, such as parabens and phthalates, petroleum jelly, mineral oil, petroleum jelly, propylene glycol, sodium laurylsulphate. Talc, triclosan. titanium dioxide. triethanolamine. Vitamin A palmitate.

Organic skincare products are also free of artificial colours, fragrances, preservatives, emulsifiers, GMOs, petrochemicals, animal testing (except cosmetics tested on animals), pesticides, hormones, antibiotics, heavy metals, and other contaminants.

They also help to preserve healthy skin and prevent premature aging.

These are some of the terms that you will see when you shop for organic products

Paraben Free - these are a group of chemicals used to keep certain cosmetic products stable, but they can be toxic if consumed in large quantities.
Fragrance Free - The product is not scented with essential oils.
Cruelty-Free - No animals were harmed during the manufacturing process.
Natural Ingredients – The ingredient is naturally derived either from a plant or an animal.
Vegetarian/Vegetarian - All ingredients are vegan or vegetarian.
Gluten-Free is a label that indicates that no gluten was added to the product.
Non-Toxic -- The product doesn’t contain toxic substances, carcinogens, harmful compounds, or any other dangerous chemicals that could pose a threat to your health.
Biodegradable product - when thrown out, the product will disintegrate into harmless components.
Pesticide-Free – No pesticides were used in the growing or harvesting of crops.
GMO-Free is a declaration that the product does not contain genetically modified organisms.
Certified Organic refers to ingredients that were grown using methods that protect soil, water, air, wildlife and farmers.

Statistics

When packaged products indicate they are “made with organic [specific ingredient or food group],” they contain at least 70% organically produced ingredients. (usda.gov)
Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)
Cosmetic brands such as Laurel and Rose Mira are 100 percent organic and have a wide array of skincare products. (en.wikipedia.org)
Once certified by the USDA, it can fall into one of four categories: "100 percent organic", "organic," "made with organic ingredients," or "made with less than 70 percent organic ingredients. (en.wikipedia.org)

External Links

How To

What happens to your body when you switch to organic products?

Organic products do not contain synthetic fertilizers or hormones. They are derived from clean water and animals that have been free to roam. Organic products are those that do not contain chemicals or other additives. This product is natural and does not contain any harmful substances.

The term "natural" refers to how food is grown. It's used to describe foods that have not been altered into their final form (e.g. fruits). Natural foods are usually fresher than processed foods, as they haven’t been exposed to heat, radiation, chemical preservatives, or other treatments. Natural doesn't necessarily have to be healthy, however. Experts aren't sure if there is much to be different between organic and traditional foods. Both types of food are tested for safety, quality, and purity. Organic produce is safer than conventionally produced produce.

Most grocery shops now carry organic options. You can find organic meat, poultry, eggs, and seafood at your local market. Some companies offer only organic products while others have separate sections. Look for USDA Certified Organic, Non-GMO Project Verified, Biodynamic Association Certified, Rainforest Alliance Certified, etc.

These products should not be consumed if you are pregnant. Pesticides have been shown to harm infants and unborn babies.