Fall Food Favorites: Know the Sources for Your Choices
Do You Know What You’re Putting in Your Grocery Basket? Decoding Food Labels and How They Impact Your Health
You always hear that you should eat foods that are in season...but why does it matter? First, it aligns your evolutionary biology to natural available foods. It's only been a little over 100 years that we have been able to store and consume foods that are out of season. Additionally, from a socially responsible perspective, it supports a healthier environment by reducing transportation emissions and energy needs and it supports local farmers and communities. Lastly, for our health, food grown in season contains more nutrients, better, bolder flavors and less artificial ripening and long storage - all processes which can affect the nutritional values.
So where do you start? If you’re an apple lover, your season has arrived. Fresh, delicious apples mean pies, ciders, cakes, dumplings, caramel apples, apple chips - the possibilities are endless. And that’s not the only vegetable coming into season - pumpkins, squash, root vegetables and Brussel sprouts are fresh this time of year, along with pears, cranberries and cinnamon.
Here is one of my favorite recipes for Roasted Spaghetti Squash, an excellent healthy substitute for pasta.
But when you’re standing in the produce section of the grocery store, it is easy to become overwhelmed. Why are there 4 different labels on the carrots? What does “organic” really mean, besides an extra $3 on the price tag? Does a non-GMO label really matter? What about buying local? Don’t give up and just buy whatever is in front of you or worse yet, some canned veggies or frozen spinach and carrots. Often spending a little extra can pay longtime dividends for your health and wellness. The key is in the understanding. Let’s make good choices.
Yes, the wide variety of labels on foods can be confusing and even frustrating when you are trying to eat healthy and stay on a budget. That’s why we are going to explain to you what each of those labels on your grocery store foods mean, and how you can use that information to make the best choices for you.
Let’s dig into the benefits of eating local, organic, and responsibly sourced foods this fall, how to decode all those phrases on our food—and why it all matters for your long-term wellness.
The Benefits of Eating Local
We’re going to start simple with the benefits of eating local. Fall is one of the best times to embrace local, seasonal eating. Apples, pears, sweet potatoes, kale, winter squash, Brussels sprouts, and beets are just a few examples of seasonal produce that thrive in cooler weather. Here’s why choosing local matters:
Freshness and Nutrient Density: Local foods are often harvested at peak ripeness and delivered quickly. That means they retain more vitamins, minerals, and antioxidants compared to produce shipped across the country or world.
Better Flavor: If you’ve ever bitten into a crisp apple picked that week versus one stored for months in a warehouse, you know the difference. Local food is fresher and often tastes better. So know what is in season and start there with your purchases.
Environmental Impact: Buying locally reduces the carbon footprint associated with long-distance shipping. It also supports sustainable farming practices and preserves farmland.
Community Support: Shopping at farmers markets or joining a CSA (community-supported agriculture program) supports local farmers and strengthens the regional food system. Our local farmers can always use more support. We posted a list of farmers markets local to NYC on Instagram recently. If you’re not local, you can use this website to find farmers markets near you.
Why Organic Matters
The organic label indicates that food is grown without synthetic pesticides, herbicides, or fertilizers, and that it avoids genetically modified organisms (GMOs). For animal products, organic certification ensures that animals are raised without antibiotics or growth hormones, typically also with access to the outdoors.
By opting to eat organic, you are lowering your exposure to harmful pesticides and chemicals and reducing your intake of artificial additives and preservatives. You are also ingesting less antibiotic-resistant bacteria in meat.
When it comes to fall favorites, organic options like apples, grapes, and leafy greens can be especially important. These are part of the Environmental Working Group’s “Dirty Dozen,” a list of foods with the highest pesticide residues when conventionally grown.
Food Labels Explained: What They Really Mean
Supermarket shelves are crowded with labels: free-range, cage-free, pasture-raised, grass-fed, hormone-free, antibiotic-free, non-GMO, natural. Let’s break them down so you can make informed choices.
1. Free-Range
This term usually applies to poultry. Free-range means the birds had access to the outdoors, but the quality and amount of time spent outside can vary. It’s better than conventional, confined poultry farming where the chickens never move. They just eat whatever is given including the antibiotics that keep them disease-free. But then you are ingesting that as well. Is that what you want? Think about it.
Why it matters: Chickens that move freely can have healthier body composition, and their eggs often contain higher levels of omega-3 fatty acids. And healthy fats are important for brain and body health.
2. Cage-Free
This label indicates that hens are not kept in small cages but instead live in open barns. However, cage-free doesn’t guarantee outdoor access.
Why it matters: Cage-free hens may experience better welfare and produce eggs with slightly better nutrient profiles compared to caged hens.
3. Pasture-Raised
Pasture-raised means animals spend significant time outdoors on pasture, eating grasses and forage. Additionally, their lifespan is dramatically different. For example, cows that graze can live 15 to 20 years and commercially raised tend to live 4-6 years eating grains and corn.
Why it matters: Pasture-raised meats and eggs often have higher omega-3 fatty acids, vitamin D, and antioxidant levels. They’re also lower in unhealthy fats compared to conventionally raised products.
4. Grass-Fed
Grass-fed applies primarily to beef and dairy. These animals are fed a diet of grass rather than grain.
Why it matters: Grass-fed beef typically has more omega-3s, conjugated linoleic acid (CLA), and antioxidants than grain-fed beef. It also tends to be leaner. And if the cattle are leading healthier lives and eating grass vs feed and grains, what we consume is better as well.
5. Hormone-Free
For poultry and pork, this term is misleading because the USDA already prohibits the use of added hormones. However, for beef and dairy, “hormone-free” or “no added hormones” indicates the animals weren’t treated with synthetic hormones to boost growth or milk production.
Why it matters: Avoiding added hormones may reduce potential disruptions to your own hormone balance.
6. Antibiotic-Free
This means animals weren’t given antibiotics, which are commonly used in conventional farming to promote growth and prevent disease in crowded conditions.
Why it matters: Reducing antibiotic use in farming helps prevent the rise of antibiotic-resistant bacteria, a growing global health threat.
7. Non-GMO
Foods labeled non-GMO are made without genetically modified organisms.
Why it matters: While research on GMO safety is ongoing, many people choose non-GMO for environmental reasons (to avoid pesticide-heavy crops) and for peace of mind about long-term health impacts.
8. Natural
This term is unregulated and often meaningless. It typically means the product contains no artificial flavors or colors, but it doesn’t guarantee organic, humane, or healthy practices.
Why it matters: Don’t be fooled by the “natural” label. Look for organic, non-GMO, or third-party certifications instead.
9. Certified Humane / Animal Welfare Approved
These labels mean farms meet higher animal welfare standards, ensuring animals live in more natural conditions.
Why it matters: Better treatment of animals often translates to higher-quality, less-stressed food sources.
Decoding Produce Codes (PLU Stickers)
Those little stickers on fruits and veggies aren’t random. They tell you how the produce was grown:
4-digit code (e.g., 4011 or 3011): Conventionally grown with pesticides.
5-digit code starting with 9 (e.g., 94011): Organic.
5-digit code starting with 8 (e.g., 84011): Genetically modified (though this is rarely used in practice).
Why it matters: Once you know the code, you can make quick decisions about which produce best supports your health.
The Health Benefits of Choosing Wisely
When you choose local, organic, and responsibly raised foods, the benefits are wide-ranging. Nutrient dense foods, like the ones we eat in our Green Cleanse and Eat Clean programs, can reduce inflammation in your body and help you feel better, have more energy, and reduce bloating. They can also improve your digestion and even give your immune system a boost - always needed, but especially as we head into Winter and flu season.
Practical Tips for Shopping Smarter This Fall
Shop at farmers markets for fresh, local produce. Ask farmers about their growing practices.
Prioritize the Dirty Dozen for organic buying if you’re on a budget
Read labels carefully. Look for third-party certifications like USDA Organic, Certified Humane, or Non-GMO Project Verified.
Buy in bulk. Stock up on seasonal produce like squash or apples and store them properly.
Cook more at home. Preparing meals with whole, clean ingredients gives you full control over what goes on your plate.
Bringing It All Together
This fall, as you savor hearty soups, roasted root vegetables, and crisp apples, remember that the choices you make at the market or grocery store have ripple effects. Eating local and organic not only boosts your own health but also supports sustainable farming and animal welfare.
Food labels can feel confusing, but once you understand them, they become a tool to help you align your diet with your values. By choosing free-range, pasture-raised, hormone-free, non-GMO, and organic foods when possible, you’re investing in your health, your community, and the planet.
So the next time you pick up that butternut squash or carton of eggs, take a moment to ask: Where did this come from, and how was it grown? The answer might just make your fall meals even more nourishing.
