Organic eating is a fuzzy area. Many people cannot afford to eat exlusively organic (I'm one of them). It is prudent to examine which foods have the highest amounts of toxins so that we can determine where we're willing to splurge. Every family must make their own decisions on what to serve organic, but in my family it is dairy and a short list of produce.
Dairy
We eat a lot of dairy in our house, as do many families with small children. Dairy contains not only pesticides (like non-organic produce), but also rBGH (synthetic growth hormone) and antibiotics. Some experts believe rBGH is contributing to an earlier rate of maturation in our children, as well as many other negative effects. When you feed your family organic dairy, is is free of rBGH and antibiotics, plus the cows that produce the milk are fed organic feed without the presence of synthetic pesticides. That, coupled with the fact that families consume a lot of it, makes dairy a natural place to start the switch to organic.
Meat
Right up there with dairy, it is important to feed your family organic meat. We don't eat much meat in my house (I'm a vegetarian and my husband doesn't cook), but when I do cook meat for my husband and older son, it must be organic. Like dairy, look for meat that is free of antibiotics and rBGH, free of preservatives, and organic (the animals are fed only organic feed without synthetic pesticides).
Produce
There is a produce guide put out by the Environmental Working Group (a great resource for many areas of natural living). You can get it by going to http://www.foodnews.org/. Guides like these provide information on which fruits and veggies are best bought organic and what is fine to buy non-organic. Thin-skinned produce seem to be the worst offenders since pesticides seep in more easily. To this end, I only buy organic apples and potatoes. Berries and tomatoes should also be organic, but foods like melons and bananas have thick skins so I don't worry about them as much. One thing to keep in mind, however, is that even thick-skinned produce get their water and nutrition from the soil. So it may not penetrate their skin as easily, but they are still sucking up pesticides from the soil. There is a lot of conflicting information in this area, and I don't claim to be an expert. Until I become one, any thin-skinned produce I buy organic.
Availability
Availability can be a challenge for many people, although as more people become health-conscious I think it will become less of an obstacle. I live in Northeast Wisconsin, and trust me, we are somewhat behind the times on the natural movement. People living in bigger metropolitan areas will probably have an easier time. For those of you who really have to seach, here are some tips:
- farmers markets - Although they are often seasonal, they are a great source of fresh, natural fruits and veggies. Keep in mind that depending on the market, not all of the produce is organic. You can feel good supporting local farmers and craftsmen as well as buying organic, so farmers markets are the way to go if they are available in your area. Kids also love them as well.
- regular grocery stores - I haven't had much luck in my area finding reasonably priced organic food at regular grocery stores, but it pays to take a little time comparing prices among your available stores as well as what kinds of organic food they carry. I look for sales and stock up on fresh produce, which I use immediately to make purees which I add to sauces, pastas, pancakes, oatmeal, baked goods...you name it. You can also sign up at www.mygrocerydeals.com and indicate that you are specifically looking for deals on organic food. It will let you know when there are sales in your local grocery store fliers.
- local farms - search for local farms in your area. Many of them provide organic, free-range meat and eggs as well as extras like honey and produce. Depending on the farm, you may have to sign up for meat several months to a year in advance (so they know how many animals to raise), and some farms sell meat year-round that you can simply stop by and pick up. This is another great way to support local merchants and BONUS - it can be a lot of fun for kids of all ages to tour a farm and see how the animals are raised.
- frozen produce - keep in mind it's just as nutritious as fresh, and you may find it more readily available in your area. To retain the nutrients in frozen veggies, steam them. I shy away from canned produce since it often has additives like salt or sugar and the lining of metal cans usually contains BPA which could leach into your food and affec the long-term health of your family.
- your own garden - why not plant one?! I am definitely not an expert on gardening as I've never had one, but with the help of a friend I will be planting one this spring. What better way to get inexpensive organic produce?
- online - I am a huge advocate of buying locally, but when that's not possible, many things can be purchased online. However, consider the harm done to the environment by all the fuel used to ship it and make the decision to exhaust local resources first.
What I have just listed is what I insist on buying organic and what I consider the most important. However, there are many other miscellanious products that I buy organic that are easier to find and sometimes less expensive. They are:
- mac n cheese - often not much more expensive than Kraft, my son eats a lot of it and therefore I prefer organic (plus there's dairy in it).
- crackers and cookies - kashi is my favorite brand for this...also high in fiber.
- pasta - I buy organic when on sale.
- spaghetti sauce - my family eats a lot of spaghetti and the sauce is jam-packed with veggies, primarily tomatoes. This, in my opinion, makes it worthwhile to buy organic ( I also fortify it with pureed veggies...often spinach or broccoli).
- snacks for toddlers - I like Earth's Best brand snacks for my toddler, such as graham sticks and crackers.
- peanut butter - I think it's important to at least buy natural peanut butter...the other stuff contains hydrogenated oils.
