A balanced diet contains proper portions of five basic food groups. To ensure optimum health and a balanced diet, it is essential to have a proper portion of each group, each day. The amount of food needed gets smaller as we move up "pyramid". Bread, rice, cereal and pasta are in bottom group. 6 to 11 servings every day from this group are needed.

After that, on pyramid is vegetable group. Nearly everyone requires 3 to 5 servings from this group daily. The vegetable group gives you vitamins and minerals such as vitamin A and C, as per required. After that, is fruit group. We need about 2 to 4 servings of this group per day. Fruits give you vitamin C, fiber, carbohydrates and more.

Next is milk, yogurt and cheese group. People need 2 to 3 servings of this group per day. This group gives you calcium and protein. Drinking milk and eating cheese and/or yogurt is a great way to get your daily allowance.

We come from a society where growing organic and just growing produce and livestock for food was once one and same. Small, family farms still grow their own food using traditional methods passed down through generations. As commercial farming became big-business, however, growers and farmers started to investigate methods of increasing crops and building bigger livestock in order to increase their profits. This led to increased use of pesticides and drugs to enhance yield.

In this article, we will look at what is required in order to call a product organic, how choosing organic eating and farming impact environment and our health, discuss benefits of eating organic foods, and what research says about nutritional benefits of organically-grown produce.

Calling it "Organic" In 1995, US National Organic Standards Board passed definition of 'organic', which is a labeling term denoting products produced under authority of Organic Foods Production Act. It states, "Organic agriculture is an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs and on management practices that restore, maintain, and enhance ecological harmony."

The primary goal of organic agriculture is to optimize health and productivity of interdependent communities of soil life, plants, animals, and people.

The philosophy of organic production of livestock is to provide conditions that meet health needs and natural behavior of animal. Organic livestock must be given access to outdoors, fresh air, water, sunshine, grass and pasture, and are fed 100% organic feed. They must not be given or fed hormones, antibiotics or other animal drugs in their feed. If an animal gets sick and needs antibiotics, they cannot be considered organic. Feeding of animal parts of any kind to ruminants that, by nature, eat a vegetarian diet, is also prohibited. Thus, no animal byproducts of any sort are incorporated in organic feed at any time.

Because farmers must keep extensive records as part of their farming and handling plans in order to be certified organic, one is always able to trace animal from birth to market of meat. When meat is labeled as organic, this means that 100% of that product is organic.

Although organic crops must be produced without use of pesticides, it is estimated that between 10-25% of organic fruits and vegetables contain some residues of synthetic pesticides. This is because of influence of rain, air and polluted water sources. In order to qualify as 'organic', crops must be grown on soil free of prohibited substances for three years before harvest. Until then, they cannot be called organic. When pests get out of balance and traditional organic methods don't work for pest control, farmers can request permission to use other products that are considered low risk by National Organic Standards Board.

The Environment According to 15-year study, "Farming Systems Trial", organic soils have higher microbial content, making for healthier soils and plants. This study concluded that organically grown foods are raised in soils that have better physical structure, provide better drainage, may support higher microbial activity, and in years of drought, organic systems may possibly outperform conventional systems. So, organic growing may help feed more people in our future!

What is cost of conventional farming, today? The above-mentioned 15 -year study showed that conventional farming uses 50% more energy than organic farming. In one report, it was estimated that only 0.1% of applied pesticides actually reach targets, leaving most of pesticide, 99.9%, to impact environment. Multiple investigations have shown that our water supplies, both in rivers and area tap waters, are showing high levels of pesticides and antibiotics used in farming practices. Water samples taken from Ohio River as well as area tap water contained trace amounts of penicillin, tetracycline and vancomycin.