These days, grocery stores boast in advertisements that this item is better for you than all those items. With buzzwords such as "organic," "grass-fed," "non-GMO," "all-natural" and so much more flying around, it's confusing to know exactly what kind of produce you're buying. And what's the big deal about buying locally grown food when supermarkets can be cheaper and more convenient to get to than a weekend farmers market?

Let's get down to basics. Unless the U.S. Food and Drug Administration, the U.S. Department of Agriculture or some other government agency has officially certified a label pertaining to how and where a food has been grown or processed, there is likely no proven science behind the label. Some terms are even just marketing ploys to make a product seem healthier or more desirable.

Food certified as USDA organic indicates that the food has not been treated with prohibited synthetic pesticides for three years prior to harvest. Yes, that's right -- pesticides can still be used if they are natural and deemed safe for ingestion. Organic fruits and vegetables can only be treated by safe, USDA-certified fungicides, pesticides or herbicides. USDA organic meat requires that the animals are fed organic feed, not administered hormones or antibiotics, and are raised in living conditions that accommodate their natural behaviors. According to the Annals of Internal Medicine, eating organic produce and meat can reduce ingestion of pesticides and exposure to antibiotic-resistant bacteria. Most pesticides will not penetrate produce peels, such as those of bananas, oranges and avocados. Such fruit should be relatively safe whether it is organic or not, but proceed with caution.

"Certified transitional" is a label offered through the California Certified Organic Farmers agency and Quality Assurance International. It indicates that the farm the food was grown on is in the process of changing its gardening technique to become certified organic, but at the moment of purchase, the product is not necessarily different than any other farm's produce.

Even when the labeling has been certified by a reputable source, sometimes the definition is a little too widespread and varied. The term "grass-fed beef," according to the USDA, means that the cattle must eat "grass and forage" and have "continuous access to pasture during the growing season"; however, this allows cattle to be confined to feedlots at other times of the year, where they are fed trucked-in grass or forage. Many ranchers prefer to feed their cattle grain, which is less expensive and helps fatten them up. Grass-fed beef tends to be leaner, have fewer calories, and have higher levels of omega-3 fatty acids and conjugated linoleic acid than the "fattened cows," all of which promote better health. When buying grass-fed beef, be mindful of where it came from and how the cattle were really raised.

There's no comprehensive federal legislation regarding genetically modified organisms, or GMOs, though a "non-GMO" label generally means the food's genetic makeup has not been modified. Many people feel that modified products are less nutritious and possibly even harmful to the consumer.

Another unregulated term is "natural," meaning that the food does not contain artificial flavors or colors. According to the FDA, "artificial ingredients" must be synthetically produced because they are not found in nature, or they are found in nature and can be manufactured artificially and produced in less expensive ways. "Sugar-free" foods, for example, may have some form of artificially produced sugar like corn syrup or sugar alcohol to make them taste sweet.

Farmers markets offer huge advantages for the produce itself and beyond. The produce is likely organic and not pre-packaged. It is fresher and has more robust flavor than that found in a grocery store. There is a big difference in texture and appeal, especially if you use it within a day or two. Because the produce is often locally grown, you get to support local farms and your local economy while lowering the emissions that would normally be produced by big trucks when shipping produce long distances. Plus, many growers offer great, tasty recipes to their customers!

Food labels allow consumers to make informed decisions about what they buy and eat, but with some labels, there's more than meets the eye. Next time you shop, be mindful of what a label is truly communicating, so you can take steps toward a healthier life.