When we first started switching over to a healthier, less toxic diet I was so overwhelmed by all the labels. I had no clue what the differences between organic and natural and non-GMO were. I would stand in the chip aisle for five whole minutes looking from one bag to the next, staring at these little labels at the bottom, hoping that if I stared long enough, I'd realize what they meant. Claims like "fresh" and "natural" confused me. There were a few times I thought I was buying something healthy only to realize that the brand was using tricky advertising and greenwashing to make it seem like the product was healthier and cleaner than it actually was.
"If you thought that the food and products you purchase are independently safety-tested before they hit the shelves, you are wrong. your family is not protected the way you thought, and it has to do with... chemicals that, in many cases, are banned or restricted overseas, but here [in the U.S.]...end up on our dinner plates and in products inside our homes." - Green Enough by Leah Segedie
The food we consume is one of our major sources of toxic exposure. The pesticides, genetic modifications, synthetic fertilizers, antibiotics, and hormones in our food all play a role in our health and wellbeing. Understanding the various labels, descriptions, and claims can help us make more informed decisions as consumers and empower us to eat better. Here’s a helpful guide with details on some of the more common food labels.
USDA Certified Organic Label
100% USDA Certified Organic
Verified by a USDA-accredited certifying agent
100% certified organic ingredients and processing aids
No GMOs
All ingredients comply with National List of Allowed and Prohibited Substances
USDA Certified Organic
Verified by a USDA-accredited certifying agent
95% certified organic ingredients and processing aids
No GMOs
Non-organic ingredients comply with the National List
Organic means protection from...
Synthetic fertilizers
Synthetic pesticides
Sewage sludge
Irradiation
Genetic engineering
As for animals, they...
Must eat only organically grown feed (no synthetic hormones or antibiotics)
Must have access to the outdoors
Must have access to pasture if hoofed
Can't be cloned
There is no USDA standard for organic seafood.
The National List of Allowed and Prohibited Substances includes a list of:
Synthetic substances that may be used in organic crop and livestock production.
Non-synthetic (natural) substances that may not be used in organic crop and livestock production.
A limited number of non-organic substances that may be used in or on processed organic products.
The Non-GMO Product Verification Program
GMOs are genetically modified organisms, meaning the DNA has been modified or altered in some way. The Non-GMO Project is a third-party verification program for products made according to best practices for GMO avoidance. Products with this seal are not necessarily "GMO free."
Other Common Labels and Claims
No Hormones/Hormone Free
Hormone use on hogs & poultry is prohibited by the USDA. A hormone-free label on these products may be used to mislead you into paying more for a product that seems superior, but isn't.
Hormone use is permitted in beef & dairy cattle.
Grass-Fed
Used to indicate that an animal was primarily fed on grass or foraging rather than corn or other grains.
Antibiotics and/or hormones could still be used.
Pasture Raised
Used to indicate that the animal spent some time outdoors feeding/foraging.
There is no government standard or verification for this label.
Cage Free
Indicates that birds are not raised in cages.
Does not indicate other living conditions. The animals could be raised indoors or in overcrowded spaces.
There is no government standard for this label.
Natural
Indicates that the meat/poultry does not contain artificial colors or flavors, preservatives or other artificial additives, and that it is minimally processed.
Antibiotics and/or hormones could still be used.
Naturally Raised
Indicates that the animal was not given growth promotors, antibiotics, or food containing animal byproducts.
Does not indicate animal welfare.
Free Range
Used only for poultry and meat (not eggs).
Indicates that the animal had some access to outdoors every day for an unspecified amount of time.
Does not indicate overall animal welfare.
This label is not regulated for pigs, cattle, or egg-producing chickens.
Fresh
Indicates that poultry was not cooled less than 26 degrees Fahrenheit.
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