How to Be a Budget Organic- written by Cynthia Sass M.P.H., R.D.

Here is a great article excerpt taken from MSN's website, written by Cynthia Sass- just wanted to share:

"...Organic food is more expensive, but when it comes to the staples of your diet, organics are a worthwhile investment, with payoffs that might surprise you. The benefits influence your health today—and long-term. Here, why certain foods are worth the splurge, plus tips to save you money while keeping your diet nutritionally and ecologically sound.

1. They have more nutrients

2. There may be weight benefits

Research in rats found that those fed an all-organic diet (versus conventional food) had lower weight, less body fat, and a stronger immune system. Plus, the "clean diet" animals were calmer and slept better.

3. You consume fewer toxins

Produce

The most important fruits and vegetables you should buy organic are those with the greatest pesticide residues, and the ones you eat most often. Government lab tests show that even after washing, certain fruits and vegetables carry much higher levels of pesticides than do others. Between 2000 and 2005, the not-for-profit Environmental Working Group (EWG) analyzed the results of nearly 51,000 tests for residues on produce. Based on the data, they created a "dirty dozen" list of the most contaminated fruits and veggies. Top offenders include peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, grapes (imported), spinach, lettuce, and potatoes. Always buying these foods organic is ideal, but if you can't, focus on those you eat all the time.

Milk, yogurt and cheese

Per half gallon, organic milk is more expensive—about $4 versus $2.50—but it's worth the splurge. Recent studies revealed impressive findings on organic milk. Here are some highlights:

It contains 75 percent more beta-carotene, as much as a serving of brussels sprouts.

It has 50 percent more vitamin E, a powerful antioxidant that aids the immune system and fights cancer and heart disease.

It provides 2 to 3 times the antioxidants lutein and zeaxanthin, and about 70 percent more omega-3 fatty acids.

Organic milk also contains more conjugated linoleic acid. This good fat has been linked to numerous health benefits, including stronger immunity, less belly fat, a lower risk of type 2 diabetes, and healthier arteries.

Like meat, organic dairy contains no hormones or antibiotics, and there are no pesticides in the cows' feed. (In 2005, diphenylamine, a pesticide residue, was found in up to 92 percent of more than 700 conventional milk samples.)

Meat and poultry

A study in the journal Meat Science compared the nutritional content of organic and nonorganic chicken meat. The researchers found that the organic samples contained 28 percent more omega-3s, essential fatty acids that are linked to reduced rates of heart disease, depression, type 2 diabetes, high blood pressure, inflammation and Alzheimer's disease. Animals raised organically can't be given antibiotics or growth hormones.

Here is the article link to read direct from msn's website:
http://health.msn.com/nutrition/greenarticlepage.aspx?cp-documentid=100211596&page=1