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There are a lot of nutritional buzzwords floating around the internet! Organic, clean, natural, non-toxic, genetically modified, genetic engineering, etc.
So many times, I see this language around food leaving parents confused, scared, and unsure about what to feed their families. It seems like every day there’s a new rule on what NOT to buy or eat.
Well, I want to do my part to clear up the confusion on some of these terms, starting with one that I feel like has the most misinformation circulating: organic.
People use the term organic to signal that something is healthier (nope) or “cleaner” (not necessarily) or just overall better (again, nope). In reality, organic is a designation that foods get based on farming practices, not on nutritional content.
Organic refers to the farming practices used to grow the crop.
It designates which pesticides cannot be used to treat the crops for pests. (Organic produce still uses pesticides, just only certain ones).
It ensures that none of the food is grown using genetically modified organisms (GMOs)- which we will touch more on later!
The USDA says organic farmers “rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible.”
There can be organic produce/crops, organically grown meat, and organic dairy.
“Organic certification requires that farmers and handlers document their processes and get inspected every year. Organic on-site inspections account for every component of the operation, including, but not limited to, seed sources, soil conditions, crop health, weed and pest management, water systems, inputs, contamination and commingling risks and prevention, and record-keeping.”
When products meet the organic criteria, they get the USDA organic seal that can be displayed on their packaging. So when you see the seal, that means a government official has visited the farm and checked all of these boxes.
But, Kacie, what does that seal even MEAN?
You can check out exactly what organic farming does and doesn’t allow here.
That definition of organic is general, but the USDA gets a little more specific based on the item.
“Organic” as it relates to processed foods:
“Organic” as it relates to meat:
Products can also be labeled “made with organic ________” if they contain at least 70% organic ingredients.
The terms non-GMO and organic are used interchangeably sometimes, but they’re not actually the same thing. If a product is organic, it is also not genetically modified. But genetic modification is its own process.
For something to be certified non-GMO, “the food must contain no or minimal (less than 0.9 percent) genetically modified (or engineered) organisms.”
There is also a seal to designate that a food is non-GMO. If you want a great resource to decode all the seals and labels that can be on food packaging and what exactly they mean, check this page out!
Genetic modification is a process where we can change the genetic makeup of an organism to make it easier for that crop/item to grow and reproduce. Oftentimes they are altered to be able to produce their own pesticides or withstand herbicides that would otherwise kill them.
This is advantageous for our food supply in many ways. It ensures that we can grow enough food to sustain a huge (and growing) world population. It also allows farmers to farm on a scale that supports their livelihood.
Genetically modified crops are not unsafe to consume.
However, personal preference or related environmental concerns may lead people to opt out of consuming genetically engineered crops.
You might be wondering about specific products. What should I buy organic? Is there a difference between organic vs. conventional milk? Is organic milk healthier?
I want to say again that organic isn’t code for healthier.
The truth is that there are very few nutritional differences between organic and conventionally produced products, including milk. There is a small (and I mean very small) difference in Omega-3 content between organic and conventional milk. If you’re wanting a higher amount of Omega-3s for your child, I recommend buying a milk fortified with Omega-3 (like Horizon) and checking out this comprehensive post on the best sources of Omega-3s in the diet!
You can see in this side by side nutritional comparison that the conventional and organic milk have almost identical nutrition.
I recommend whole milk for babies transitioning off of formula and breastmilk, and then whatever milk your family prefers for ages 2+.
Milk for Toddlers: Answering All Your Questions on Cow’s Milk, Non-Dairy Alternatives & Hormones
For me, I’m more concerned with the macronutrient breakdown of my kids’ snacks more than whether or not they’re organic.
Organic snacks can be healthy and nutritionally complete, and so can non-organic snacks.
Good, nutritious snacks help keep them full and help them meet their nutritional needs. I like to see a combination of protein and fat, plus some fiber, if possible! Snacks that are predominantly carbohydrates- like crackers, chips, cookies- usually don’t leave them feeling the most satisfied and can lead to those energy spikes and crashes we all want to avoid.
I want to show you a side by side comparison of a popular kids snack- the organic version and the non-organic version. You’ll see how they stack up!
Organic foods can still be nutritionally void, full of added sugar, etc., just like non-organic snacks can.
If you’re looking for good snack options, check out my free snack list and this post with 48 healthy snack ideas for kids and toddlers.
Is organic chicken better than non-organic chicken?
As far as macronutrients and micronutrients go, the nutrition of a serving of organic chicken vs. non-organic chicken is pretty much identical.
If it’s important to you that the animal hasn’t had antibiotics, then you may opt for organic. Antibiotics are used for the treatment of bacterial infections and may have been used on chickens that were raised in a conventional setting.
You may also consider animal welfare in your choice, not just nutrition! Organic chickens often have more access to the outdoors and better living conditions.
What about organic eggs? How can an egg be considered organic or not?
According to the USDA, if you’re purchasing organic eggs that means they, “come from uncaged hens that are free to roam in their houses and have access to the outdoors. The hens are fed an organic diet of feed produced without conventional pesticides or fertilizers.”
Studies are ongoing to determine whether organic eggs have any nutritional benefits to non-organic eggs. Some early and small studies suggest that there potentially may be an effect on the serum concentrations of anti-inflammatory helpers like carotenoids, but we don’t have any large-scale data to draw any conclusions yet.
The answer to “what should I buy organic?” comes down to personal preference. If organic farming practices are important to you, then by all means, buy organic groceries!
If accessibility, cost, pickiness, etc. are factors in the way you choose to shop, it’s totally fine to buy conventional. Your child won’t be unhealthy just because you don’t buy organic.
I am all for people doing what works for their families! It’s just my goal to make sure that we all have the accurate nutritional information to guide our decision-making.
Okay, I think I’ve made my point that organic does not equal more nutritious.
So what are more nutritious options?
I’m glad you asked! I basically have built Mama Knows Nutrition to try to help answer that question!
The short answer is: try to serve a good mix of the macronutrients: carbohydrates, protein, and fat. Make sure there are fruits and veggies featuring regularly for fiber and micronutrients. Try to aim for variety!
Whether or not you choose to serve organic foods, you can still put healthy, nutritious, safe food on the table for your family!
Oh, the dirty dozen. If you’re not familiar with the dirty dozen, it’s a list of the dozen produce items that the EWG (a lobbying group with strong ties to the organic food industry) says have the most pesticide residues.
And while it may be accurate that certain crops have higher pesticide residues than others, the amount of servings someone would have to eat to even get close to a problematic pesticide exposure is astronomical. Are any of us eating 2000 peaches a day?!
One of my favorite resources for understanding food science is Food Science Babe. She is a chemical engineer and food scientist who debunks some of the fear-mongering myths that circulate so often on the internet. Reading her research-backed, evidence-based takes on things really helps put the information into perspective for me!
So if you’re wondering “should I buy organic bananas?” or whether there’s a safety difference between organic strawberries vs non organic, or organic vs non organic avocados, etc., you can rest easy. Buy whichever version you want to, prefer to, can afford to, etc. You are serving healthy, safe food either way!
Yes, I do always recommend washing your produce, regardless of whether it’s organic or not! Remember, organic produce still uses approved pesticides. Plus, with all the handling between production and stocking the grocery store shelves, lots of hands have touched your produce!
You don’t need a fancy product to wash your produce. Rinsing them thoroughly with running water works!
We don’t have any research that suggest that babies who drink organic formula are healthier than babies who drink conventional formula.
As is the case with many of these questions, what you buy is going to come down to your personal preference and the factors that influence your shopping habits.
If you want to know more about nutrition and baby formula, check out my post on formula here.
If not, drop a comment below and let me know what’s on your mind! I want to be a helpful resource for wading through the onslaught of information that comes at us as parents and caregivers!
And in case you haven’t heard it recently, let me tell you: you’re doing a great job.
1 Comment
Malarie Alexander · October 3, 2024 at 7:33 pm
I have been reading about kids as young as 4 years old going through puberty because of the hormones in meat and dairy. Is this a concern or not?