DEAR DR. BLONZ: I eat lots of fruits and vegetables, and go with organic produce whenever possible. But increasing food costs are making this difficult. I have a good relationship with the head of the produce department at my grocery store, and she assures me that while the store is part of a chain, they source locally whenever possible, and only from places that are conservative with their use of agricultural chemicals.

She also mentioned IPM as a backup to organic. I understand that conventional produce is not dangerous, but how does IPM fit in? My concern is that some cumulative risk will emerge down the road. -- J.T., Tulsa, Oklahoma

DEAR J.T.: The hazards from pesticides are well behind other dangers in our food supply, such as mishandling, bacterial contamination and the presence of naturally occurring toxins. In other words, the most significant risks in our foods are placed there by nature, not technology.

There is no practical way of measuring how, or if, an amount of residue deemed safe today might affect your health down the road. But researchers, and those involved with consumer protection, keep studying the issues to stay on top of emerging science. One problem is that we cannot judge the effects of residues' interaction with each other or what happens when pesticide exposures occur in conjunction with health problems, medications and other unknown stressors the body is coping with. That may be why, despite assurances, survey after survey reveals that consumers like yourself continue to be wary of produce that is not organic.

A critical takeaway here: There is little question that it's better to eat conventionally grown produce than to cut back on these healthful foods because you can't afford organic. The produce market is not a hazardous place where we need to fear every bite. At the same time, this does not justify blind support for unnecessary synthetic pesticides, herbicides and fungicides. We should always eat as though our life depends on it, but also must be aware of the environmental impact of our food choices.

My compliments to your produce manager for mentioning IPM, which stands for integrated pest management. This approach limits the use of synthetic chemicals whenever possible, although they remain in a farmer's toolbox to be called upon when needed. For more on IPM, check the EPA's page at b.link/pskb1n. And here is a list of regional IPM Centers: b.link/j7ppwz. Stores typically mark which items are organically grown; it would be helpful if they would also label the foods from farmers using IPM. A poster explaining this alternative would be a teachable moment and help customers express their preferences.

Other steps to minimize any risks from produce: Wash your fruits and vegetables, and buy produce grown locally or regionally. Shop at farmers markets when possible. Consider focusing on fruits and vegetables that are in season where you live, as those grown in other countries might not be held to the same level of scrutiny.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR READERS: Often, the letters I receive reflect the rise in diet and health advice found online and through social media. While I welcome the increase in helpful, evidence-based information, it has, unfortunately, been rivaled by skillfully marketed stuff best described as "wacky."

Reasonable consumers must therefore take on the chore of sorting the science-based information from the worthless -- and sometimes dangerous -- cyber junk. Here are some of my "rules of the road" when looking for answers online.

-- Seek objective, evidence-based confirmation for the safety and efficacy of any health-related product, treatment or dietary supplement. The accepted standard: competent, reliable scientific evidence published in a reputable, peer-review journal. Websites that end in ".edu" (educational institutions) and ".gov" (government resources) are reasonable places to start.

-- To support a concept, there should be at least two clinical studies (that is, studies using people) done by independent teams, ideally teams that have no association with the product being tested. It is entirely reasonable that a company with a financial interest in a product would fund research about it, but exercise caution if that company's research is the only support out there.

-- Clinical research using subjects with various states of disease can offer insight into mechanisms relating to that condition. Still, it cannot be assumed that the same effects will occur in otherwise healthy, well-nourished individuals (unless that study has also been done). For example, an individual can feel sluggish if they have iron-deficiency anemia, and replenishing their required iron will increase their energy. From this finding, however, you cannot claim that an individual who is not iron-deficient to begin with will experience similarly increased energy if taking the same supplement.

-- Studies should undergo peer review before publication. This is a process where experts in the field, selected by the journal, examine the details of the work. The journal editor has the last word on whether the study is accepted as-is, accepted after making specific revisions, or rejected. Reputable journals should also reveal any conflicts of interest relevant to the studies they publish -- for instance, whether the authors have any financial interest in the success of the product or technique.

-- It is also essential to check whether the study used the precise substance and dose as that found in the product.

-- Many products use customer testimonials; these are designed to be seductive and to sound convincing, as are social medial videos! Testimonials should not be the sole reason you decide to buy a product. Don't be persuaded when the only available "positive" information comes from entities vested in the product's sale.

-- The concept of "They couldn't say that if it wasn't true" is misleading. There are a variety of ways by which health products get promoted; regulatory agencies cannot be expected to keep up with the ever-changing frontier of false, illegal and questionable claims.

-- Finally, be aware that the ingredients in health products and supplements can interact with each other and with prescription medications. Be upfront about what you take with any health professional entrusted with your care.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.

DEAR DR. BLONZ: My partner and I are planning to start having children. My diet is fairly healthy, but far from ideal. I don't always eat all the fruits and vegetables I am supposed to every day, and I'll admit to occasional cravings for sweets and fast foods. (I am not yet pregnant, so I can't blame my cravings on that.) Which vitamins, minerals and nutrients play the most important roles during pregnancy? -- A.P., El Cerrito, California

DEAR A.P.: The simple answer is "all of them." The developing fetus depends upon mom to have all the essential nutrients in her body so they can be appropriately used as needed during gestation. That means your intake must be sufficient for you and your future bundle.

That said, there are a few standout nutrients.

One of the first parts of the body to develop is the nervous system, and folate -- also called vitamin B9 or folic acid -- plays a key role. The catch is that this nutrient must be present during the first few weeks after conception -- a time when most women are unaware they're even pregnant. Lack of folate during this time can lead to spina bifida, a birth defect in which one or more of the spinal column vertebrae fail to develop properly. As many as 75% of all cases of spina bifida are attributable to a folate deficiency during those first few weeks of pregnancy. That explains why the U.S. Public Health Service recommends that all women of childbearing age who are capable of becoming pregnant should consume at least 400 micrograms of folate per day.

There is also a particular need for iron, since the mother needs to expand her blood supply and the fetus needs to make its own. There also must be sufficient iron stores for the first months of a baby's life, during which the main food source could be iron-poor breast milk. This helps to explain why the RDA rises from 18 to 27 milligrams per day during pregnancy. (Most prenatal vitamins have an increased amount of iron.)

Calcium and vitamin D also stand out, as they are needed for bone development. Calcium absorption doubles during pregnancy, and vitamin D is needed for calcium absorption and utilization.

A final key: water, and fluids from any healthful source. Throughout pregnancy, a woman's blood volume increases by 50%, with the extra water helping to transport nutrients and oxygen to the developing child and carry waste materials away from the amazing construction project.

There are many informational resources on this topic available from health professionals, but also a mix of voices in social media. Avoid "unusual" takes on this most natural of processes, sticking instead with sources from academically trained experts. Check the information pages from the Office of Disease Prevention and Health Promotion (b.link/ess7e9) and from the American College of Obstetricians and Gynecologists (b.link/pnbr8y).

All the best to you both as you move forward during this beautiful time.

Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.