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Frequently Asked Questions (continued)

Q: Is Organic Food Better for Your Health?

A: Eating plenty of fruits and vegetables is one of the most important aspects of a healthy diet. Some people limit fresh produce because organic varieties are not readily available or are too expensive. The most important thing is to be sure to get enough fruits and vegetables, not whether or not everything is organic.

Organic fruits and vegetables help reduce exposure to pesticides. New studies also show that several types of organically grown fruits and vegetables have higher nutrient contents than those grown conventionally. Clearly, there are some definite advantages to eating organic.

Organic produce often can be found at local farmers' markets or food co-operatives, which often offer organic fruits and vegetables at lower prices. Another option for less expensive organic produce is to join a community-supported organic farm (sometimes called a CSA farm) or to find a CSA farm that delivers produce in your area. A garden, even a small garden, can supply a surprising amount of fresh vegetables or herbs.

Q: Are Vegetarian or Vegan Diets Healthier?

A: A healthy diet depends more on what is eaten than what is not eaten. Simply eliminating meat (or all animal products) from the diet does not necessarily make it healthier. For example, a diet consisting of plenty of whole grains, fruits, vegetables, and a good source of calcium can be healthy—whether the protein sources are from lean meats, eggs, and (non- & low-fat) dairy products, or from non-animal protein sources such as beans, seeds, or soy-based meat substitutes.

There are several different types of vegetarian diets, depending on whether dairy and/or eggs are used as protein sources. An ovo-vegetarian diet includes eggs, but no dairy products, while a lacto-vegetarian diet contains dairy products, but no eggs. A lacto-ovo vegetarian diet includes dairy products and eggs. In contrast, a vegan diet consists only of foods derived from plant sources and excludes all dairy products and eggs. People who only eat fish or poultry may refer to themselves as vegetarian; however, they actually are following a semi-vegetarian diet.

In terms of good nutrition, the key is to be sure to get all the nutrients required for optimal health. Talk

with a qualified health care provider, licensed dietician, or nutritionist before beginning a vegetarian diet.

Q: Is Multi-Grain the Same as Whole Grain?

A Many grain-based foods now have labels that include terms like "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," and "multi-bran." Unfortunately, none of these terms ensures that the product is made with whole grain flour. A darker color does not indicate whether bread is made with whole grain flour.

The term "whole grain" means that the food contains at least some unrefined flour. When whole grain flour is used, the fiber and the naturally-occurring nutrients in the bran and the germ of the grain seed are all contained in the product. The term "100% whole grain" means that the product contains only whole-grain flour. Generally, foods made with whole grains are healthier than those made with refined flour.

The only way to ensure that a food is made from whole grain is to read the ingredients list and look for the term "whole grain," which should be the first or second ingredient. Also, check the Nutrition Facts label for the amount (in grams) and percent daily value (%DV) of dietary fiber. Products made with whole grains have 2.5 grams or more of fiber per serving and 10% or more of the daily value for fiber.

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