Ever find yourself a little overwhelmed in the grocery store? And we’re not talking about shopping on an empty stomach. Your head is spinning, trying to decipher the meanings behind labels screaming “Organic!” and “Natural!” It’s enough to send you running and screaming toward the Cinnamon Toast Crunch in search of comfort and clarity. So with all these different labels on our food, you have to ask, “What’s the difference?”

Plenty. A long, long time ago in a land far, far away (otherwise known as Washington, D.C., circa 1990 – and ok, some of us still remember 1990 like it was yesterday), Congress passed the Organic Foods Production Act (OFPA). This legislation set forth national standards for organically produced agricultural products so consumers know products marked “organic” are held to a set of uniformed standards.

Short story is, a product can be considered “organic” if it is produced with all-natural, non-synthetic substances, and products made with synthetic additives, well, can’t. And before you start panicking over synthetic additives, it’s important for us to point out that these additives are perfectly safe and have been the norm for decades. So, organic foods differ from natural foods in that natural foods are minimally processed with preservatives, sweeteners, colors and other additives. Organic foods must be completely free of these additives. Also, foods labeled “natural” are not subject to government regulations like organic foods are.

It’s important to remember the term “organic” doesn’t just mean the food itself, but how it’s produced. For a crop to be considered “organic,” it must be raised without using most pesticides or fertilizers, both petroleum and sewage sludge-based. Organic farmers use mulch and manure, as well as sophisticated crop rotation as methods to manage weeds. Pests and diseases are reduced through the use of different insects, birds and traps.

Still confused? The OFPA and the National Organic Program (NOP) established a set of standards for the labels. Obviously, products labeled “100% organic” are made up of only organically produced ingredients. At least 95% of the ingredients in products labeled “organic” must be organically produced. Foods meeting these requirements can also carry the USDA Organic seal.

If a product is processed but contains at least 70% organic ingredients, the label can read “made with organic ingredients” and list no more than three of the ingredients on the display label. So if you buy a can of soup labeled “made with organic vegetables” you know the ingredients are at least 70% organic.

Don’t forget, there’s no such thing as a free organic lunch. Organic products typically cost more than conventional foods because of more expensive farming practices, government regulations and smaller crop yields. Also, since organic foods are produced without additives or preservatives, they have a tendency to deteriorate faster than conventionally processed foods. Plus the lack of preservatives makes organic products more vulnerable to parasites and bacteria, and may be more likely to be recalled for contamination.

So are organic foods, with their lack of pesticides and additives, the healthier choice? Yes and no. The USDA does not claim organic food is safer or more nutritious than conventional products, and often the fat and caloric content are indistinguishable between the two. But there are some health benefits motivating consumers to shop for organic foods. For example, people with food allergies or who are sensitive to preservatives might prefer organic foods to conventional ones. Additionally, many organic foods contain higher levels of antioxidants. Some consumers are attracted to organic foods because of a perceived difference in flavor.

Wow that’s a lot to process. Grocery store is a lot less intimidating. Now where’s that Cinnamon Toast Crunch aisle, again? Twelve, right?