Organic foods can protect you from heart diseases and cancer because they are said to contain phenolic compounds. These foods ensure their freshness and quality and are therefore tastier and more nutritious compared to conventional foods. A lot of people also prefer to grow organic foods in their homes since they can cost around 20% less than other conventional foods. Gardening organic foods will require organic fertilizers and organic pest control.

Benefits of Organic Foods:

• They are natural and are prepared without any chemicals.
• Nutritious and tastier although they are not as deeply colored compared to other produce.
• Are environment-friendly since they do not require any chemicals and can help avoid soil erosion and pollution.

Organic Food Tips

• Inspect the label and the certifying body that classified the food as organic.
• Be updated about the different organizations that are certified to sell organic food in your locality.
• Check the food prices in different stores as they may differ greatly according to the place where they were bought.

According to the latest studies, these are fruits and vegetables that have been found to have the least pesticide.

Fruits
Grapefruit, Kiwi fruit, Bananas, Mangoes, Watermelon, Papaya, Plantains, Pineapples, Blueberries, Plums

Vegetables
Cabbage, Asparagus, Radish, Avocado, Onion, Cauliflower, Brussels sprouts, Eggplant, Broccoli, Okra

The people who eat organic food claim that organic food is more flavorful and studies have actually been conducted that confirm this belief. The chemicals that are used in the production of non-organic food definitely affect flavor.

Organic Food is Better for the Body

The United States Environmental Protection Agency now lists many of the chemicals used in the production of pesticides and fungicides as potential cancer-causing components. It makes sense then, that when non-organic foods are consumed, so too are these cancer-causing ingredients. Since these types of chemicals cannot be used to grow organic foods, they simply are not present and therefore, they cannot be ingested. Eating organic foods won’t unfortunately prevent cancer because there are plenty of genetic and environmental factors that can cause it to develop. However eating organic food greatly reduces the chance that certain cancers will develop.

In addition, organically-grown produce contains up to 50% more of the vitamins, minerals and antioxidants the body needs to stay healthy and perform at optimum capacity. If you’re trying to add more fruit and vegetables to your diet, you can double the benefits by eating organic ones.

You Can Feel Good about What You Eat

When you eat organic food, you know what you’re not getting. You know you’re not eating food that’s been genetically altered or shot up with growth hormones and antibodies. You know that the skins of your fruits and vegetables aren’t a thick covering of chemicals and other harmful ingredients. The bottom line: You know that you are fueling your body with healthy fuel. Centuries ago, people did not have as many health-related issues as they do in these more modern times. Plenty of people feel it is our food that is killing us.

You Help Protect Environment

When pesticides and fertilizers are applied to plants, there is no way to keep the chemicals used in their production from covering the ground. Rain and irrigation cause these chemicals to be absorbed into the ground. As they absorb into the ground, they percolate down to the underground water tables. Ultimately, the chemicals leach into nearby water bodies. The soil as well as the water begins to be contaminated. Over time the birds, fish and other animals living in these environments become affected. Since organic foods are grown without using these dangerous chemicals, their growth will never impact the environment in this manner.

8 guidelines for a healthy diet
• Enjoy your food
• Eat a variety of different foods
• Eat the right amount to be a healthy weight
• Eat plenty of foods rich in starch and fibre
• Eat plenty of fruit and vegetables
• Don’t eat too many foods that contain a lot of fat
• Don’t have sugary foods and drinks too often
• If you drink alcohol, drink sensibly

Fruit and vegetables
Fresh, frozen, dried and canned fruit and vegetables all count. Also, 100% fruit or vegetable juice and pure fruit juice smoothies count. Beans and pulses, such as baked beans and lentils also contribute to this group.

Choose a wide variety and aim to eat at least 5 different portions a day. A portion is approximately 80g (e.g. 1 medium apple, a cereal bowl of salad or 3 heaped tablespoons of peas). Servings of fruit juice, vegetable juice or smoothies can only count as one portion per day no matter how much you drink. Beans and pulses (i.e. haricot, kidney, baked, soya and butter beans, chickpeas and lentils) only count once per day no matter how many different types you eat.

We do not and can not digest cellulose. This is a carbohydrate used by plants to make their cell walls. It is also called roughage. If you do not eat foods materials which contain fibre you might end up with problems of the colon and rectum. The muscles of you digestive system mix food with the digestive juices and push food along the intestines by peristalsis; if there is no fibre in your diet these movements cannot work properly.

Wilted Spinach Salad:
The onions take on a natural sweetness that contrasts with the tangy yogurt and the bite of the spinach. A family favorite that’s low in calories and high in important nutrients.

Here’s what you need:
2 cups spinach leaves
1 medium onion peeled, sliced
2 tbs. olive oil
1/2 cup plain yogurt

Sauté onions in olive oil till transparent. Add spinach and toss in pan to coat with oil until leaves are barely wilted. Stir in yogurt while the spinach is still warm. Eat hot or cold. Only 50 calories per serving!

With this recipe, you’ll get: protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta carotene, vitamin K, ALA

Grilled Radicchio:
Dijon mustard and Worcestershire sauce add spice to heart-healthy radicchio without adding much in the way of calories.

1 head radicchio
1 tbs. olive oil
1/4 cup balsamic vinegar
1 tbs. Dijon mustard
A splash of Worcestershire sauce

Combine all ingredients except radicchio in small bowl. Cut head of radicchio in 1/4 inch slices. Brush cut side with marinade mixture. Grill over hot coals till browned. Only 25 calories per serving!

With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene,

Spinach, Mushroom & Anchovy Salad:
Anchovies are one of the best sources of omega 3 fatty acids AND they’re low in calories. Simple to fix and delicious for dinner, on its own, or with a bowl of chunky pasta.

6 cups spinach leaves, loosely packed
1 2 oz can anchovies in oil
10-12 small mushrooms
Juice of 1 lemon

Wash and dry spinach. Drain anchovy oil into sauté pan and warm. Add anchovies and gently stir over heat till anchovies are dissolved in oil. Slice mushrooms thickly and add to anchovy oil, sautéing till browned. Add spinach, tossing with oil and anchovies till just wilted. Spritz with squeezed lemon. Only 50 calories per serving!

With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium

Walnut & Raisin Greens:
Get even more essential fatty acids and antioxidants in this great tasting warm salad.

6 cups greens, loosely packed (spinach, collard, turnip will all work well)
2 tbs. walnut oil
3 cloves garlic
1/2 cup raisins
1/4 cup chopped walnuts

Chop greens and place in shallow bowl. Heat walnut oil slowly over low heat. Mash garlic cloves and sauté in walnut oil till soft and browned. Add raisins and toss, and then add walnuts and heat through. Pour over greens and toss to coat well. Only 150 calories per serving!

With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.

Yes, you can lose weight naturally and gain fitness for life with 10 fat-fighting foods. Eat more apples, oatmeal, eggs, yogurt, and vegetables to prevent obesity. Watch this how-to video to learn more about fat fighting foods than can help you loose weight naturally.

How to Tell If Packaged Food is Organic
Sometimes it’s hard to tell whether a food is organic or not. Fresh produce is easier…it either is, or isn’t organically grown. But packaged foods are trickier. Here’s what you need to know.

1. Look for the USDA certified organic seal. This means at least 95% of the ingredients are organic.
2. If you see a label that says 70% organic, that means that 70% of the ingredients are organic.
3. If the product has less than 70% organic ingredients, it can’t carry an organic label, so you have to read the ingredients on the package. Don’t be fooled by products that you think are organic because their names or packaging look like they are. You have to really read through the ingredients.

How to Use Bagged Salad Greens Safely
* Check the “best if used by” date, and of course, choose the one that is furthest from the date you buy it.
* Look through the bag and check for wilted, spoiled or old greens, and don’t buy that bag. When you get them home, don’t wash them. They’re pre-washed and safe to eat. Washing them can actually make them break down faster and become more susceptible to bacterial growth.|
* If you have leftover greens, leave them in the bag they came in.
* These bags are more high tech than they look; they’re specially designed to allow the perfect amount of oxygen and moisture into the bag to preserve the greens still in there.
* Add some protein, some vegetables and a light dressing and you have a ready-to-eat meal in minutes, and you get the vegetables you need.

Looking for organic fruits and vegetables, but not sure you’ve got the real thing? Anna Lappe, organic food expert, tells you the simple ways to tell whether produce is organic or not.

Sweet potatoes are healthier than the white kind, and this casserole recipe has even fewer calories than most. Amy Topel, the food columnist for National Geographic’s The Green Guide, shows you this easy recipe for how to make a healthier sweet potato casserole.

If you are a beginner start slowly, add just a little at a time adjusting as you go along until you have it just right. You will see in most instances that an individual herb is associated with a particular food item. Basil is paired with tomatoes, Oregano with sauces, Rosemary with lamb and Chives with butter or cream cheese. Of course, none of them are limited to these items, but you will see them paired most often with that particular food. Use your imagination and experiment, experiment, experiment!

You can make herb vinegars for salad dressings, marinades, or soups. Herb oils are very useful in cooking whenever a recipe calls for it.

Fresh herbs as garnishes dress up any dish making it look truly spectacular. Lay individual sprigs of rosemary over broiled lamb chops. Chop fresh parsley and sprinkle it over the top of your potato salad. The combinations are endless and the outcome delicious.