I know it can be overwhelming to see all the new labels in supermarkets: "Natural", "Organic", "Grass-fed", "Non-GMO", etc. What does it all mean? And why the heck should I pay (sometimes significantly) more money for fruits and vegetables that are "Organic"?? Here's the quick lowdown on organic produce.

First of all, buying organic helps protect you and your family from dangerous chemicals like pesticides, insecticides and herbicides. It is also the only way to be sure (since the US has no labelling laws) that your food is not a GMO (genetically modified organism). Secondly, organic is good for our shared earth. Less use of harmful chemicals means fewer toxins dumped into our soil, air and water. In a closed ecosystem, chemical run-off has to go somewhere. Particles of DDT (an insecticide sprayed in the tropics) are found in the breastmilk of women living in the far Arctic north. Yes, we are all connected. So the less we depend on harsh, synthetic chemicals, the better off we all are.

We vote with our dollars, so consider what you want your money to support. However, I know that shopping exclusively organic can be pricey. So here is a quick guide to which produce contains the most pesticides as tested by the EWG (environmental working group). The EWG tests produce for pesticides and lists the ones with the most pesticides (the "Dirty Dozen") and those with the least (the "Clean Fifteen"). Whenever possible buy the Dirty Dozen produce organic as the conventional versions typically contain far more pesticides than other conventionally-grown produce. Also consider shopping at local farmers markets and asking the farmers if they use chemical pesticides on their crops. Local food is typically fresher than produce found in the grocery store and allows you to support farmers in your community.

Here are the Dirty Dozen: Strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers and potatoes.

Go to their website: http://www.ewg.org/ to sign up for their email alerts and you'll receive a free PDF of the "Dirty Dozen" and the "Clean Fifteen".