When I first started changing my eating habits, one of the biggest challenges I faced was understanding food labels at the grocery store.  

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Was it better to buy natural peanut butter, almond butter or sunflower seed butter?  Did it matter if Sophia's cereal was made with whole grains?  Should I buy gluten-free or sprouted grain bread?  Are the benefits of organic milk really worth the double the price of regular milk?  Was I getting healthier or was I just buying into the hype?

I was confused about free-range eggs and if local Texas beef from the butcher was better than prepackaged ground beef on the grocery store shelf.  I didn't know the difference between organic and all natural chicken breasts, except that organic was triple the price.  One day I finally stopped to think, What does Organic really mean?

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Educating yourself about food labels is necessary to make healthy food decisions, so I am starting a series called "Learning the Facts about Food Labels" in an attempt to clear up the confusion. 

Today I am focusing on labels most commonly found on meat, poultry and eggs.   

Natural - This commonly used label does not include any standards of care regarding farm practices, but only applies to how meat and egg products are processed.  It simply means that meat, poultry and egg products are minimally processed and contain no artificial ingredients.

Free-range - Regulated by the USDA, this label indicates the bird was provided shelter in a building with unlimited access to food and fresh water, with continuous access to the outdoors during their production cycle. 

Cage-free - This label indicates the bird was able to freely roam in a building or enclosed area with unlimited access to food and fresh water during their production cycle. 

Humane - This label claims that the animals were treated humanely during the production cycle, however the labeling programs are not regulated and therefore these claims cannot be verified.   

Organic - Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones.  Organic food is also produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewer sludge, bioengineering or ionizing radiation. 

Certified Organic - A food label must have the USDA organic seal to be "Certified Organic" which means by law, synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.  

Grass-fed - This label, regulated by the USDA, indicates the animals received the majority of their nutrients from grass throughout their life.  However, this label does not limit the use of antibiotics, hormones or pesticides.  Organic animals' pasture diet may also be supplemented with grain. 

*Sources for these definitions include: United States Department of Agriculture, Agricultural Marketing Service website, Organic.org and the Organic Trade Association.    After educating myself about the facts behind these food labels, I switched to organic milk, chicken and beef.  Although the cost is higher, I know that I am not feeding my family products that contain genetically engineered hormones, pesticides, fertilizers or other chemicals.  It also helps to know that I am supporting organic agriculture and farmers who care for the health of the animals they raise.    To offset the higher cost of organic meats, I often create meat free versions of our favorite meals.  My kids do not complain when I serve Vegetable Lasagna, Bean and cheese enchiladas or Mama Pea's recipe for chick-pea tacos (you HAVE to try these, I swear).       If the cost of organic meat just does not work with your grocery budget, I still recommend switching to organic dairy products.  If your kids drink as much milk as mine do each week, this small change can make a big difference.   For more information about protecting your family's health by making healthy food choices, read my review of the Inspiring Health Webinar sponsored by Stonyfield Organic.    Be honest, did you know the difference between cage-free and free-range eggs?  Is it in your budget to buy organic?  If so, when did you make the switch?