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Everyday Wellness Coach
Organic food guide
Learn what USDA organic labels mean, what certification does not mean, and how to wash produce whether or not it is organic.
The labels
100% Organic. USDA uses this label when the ingredients are organic, except salt and water. The USDA organic seal may appear.
Organic. USDA uses this label when the product meets the organic-ingredient minimum on its labeling page. A limited remainder must follow the National List. The seal may appear.
Made with Organic. USDA allows the package to name up to three organic ingredients or categories. The package must not use the USDA organic seal or call the whole product organic.
USDA describes a “100 percent organic” label for a product whose ingredients are organic, except salt and water. The USDA organic seal may be used. The “organic” label is a different category: USDA sets a minimum share of organic ingredients, allows a limited remainder from its National List, and also allows the seal. The “made with organic” label may name up to three organic ingredients or categories. It must not use the USDA organic seal, and it must not call the finished product organic. The exact composition rules are on USDA’s labeling page.
Established public guidance. These are USDA labeling rules. They describe production and labeling, not a medical benefit.
USDA says synthetic substances are prohibited in organic crop production unless they are specifically allowed on the National List, and natural substances are allowed unless they are specifically prohibited. The allowed synthetic list includes some insecticides, herbicides, and other crop tools. USDA gives glyphosate herbicides as an example of a synthetic pesticide that is prohibited, and vinegar or clove-oil herbicides as examples of natural substances that are allowed. Certification is oversight of allowed methods. It is not a claim that no pest-control substance was used.
Established public guidance. This is USDA’s own description of the National List. It is the reason lifeZoi does not call organic food pesticide-free.
The Dietary Guidelines fact sheet encourages vegetables and fruits and says fresh, frozen, and canned options all count. It does not require an organic label. If organic food costs more than you can spend, choose the conventional produce you can afford and wash it. Eating vegetables and fruit is the habit. The label is optional.
Established public guidance. The fact sheet does not compare the nutrient content of organic and conventional foods. lifeZoi does not invent that comparison.
Why it may help. FDA says harmful germs can be on produce and that washing under running water reduces germs without removing all of them. Soap, detergent, and commercial produce washes are not recommended.
What to do. Wash your hands. Cut away bruised parts. Rinse all produce under running water, including items you will peel. Scrub firm produce with a clean brush. Dry with a clean cloth or paper towel.
When. Just before you cut or eat the produce.
Supplies. Running water and, for melons or cucumbers, a clean produce brush.
An easier option. Choose a package that is refrigerated and follow its directions, then rinse whole produce you will cut.
Established public guidance. These are FDA handling steps. They do not make produce sterile, and FDA says washing reduces bacteria but does not eliminate them.