Are Organic Foods Really Better For My Child?

If you’ve been to the grocery store lately, you know organic foods are taking up more shelf space than ever. According to the USDA’s Economic Research Service, organic retail sales have grown around 8 percent per year in the last decade. In 2021, sales were $52 billion– more than five percent of all food sales. Organics are easier to find than ever but often have a higher price tag than conventional foods. Parents often ask if they’re worth the price. Are organic foods healthier for our kids? Are we putting our kids at risk by feeding them conventional foods?
Many families choose organic products to limit exposure to pesticides in fruits and vegetables, hormones and antibiotics in meats and dairy products. Organic is an excellent and healthy option if you can afford it. However, as pediatricians, we underscore that choosing fruits, vegetables and other whole foods is a healthy option, even if they’re conventional.

What Is Organic Food?

To be certified organic by the USDA, foods must meet specific standards in how they are grown or raised. Fruits and grains must use natural fertilizers, environmentally friendly pest control and growing practices that protect soil and water. Meat, dairy and eggs must be pasture-raised with humane treatment and no growth hormones or antibiotics. Packaged products like cookies and crackers must have no GMOs, artificial colors, flavors or preservatives. They must also be traceable from farm to store.

Is Organic Food Better for My Family?

As pediatricians, our primary focus is on encouraging families to eat a varied diet rich in fruits and vegetables. Both organic and conventional produce offer significant nutritional benefits. We use the USDA MyPlate recommendations as a benchmark. USDA guidelines recommend a diet with 30 percent grains, 40 percent vegetables, 10 percent fruits and 20 percent protein, with extra dairy. Whether those foods are organic or conventional is up to you.
A 2012 American Academy of Pediatrics study showed that organic foods expose us to fewer pesticides that can cause disease. However, there is no evidence of extra nutritional benefits for organics since conventional foods contain the same vitamins and minerals. The study also showed that the amount of pesticide in conventional fruits and vegetables is at safe levels. So, while organic foods are healthy, you shouldn’t feel bad about serving your children conventional produce.

What Are Tips For Eating Healthy On A Budget?

Eating organic is an excellent option if your budget allows. However, we know that not everyone’s budget allows for all organic all the time. Many families get creative and mix organic and conventional foods. Some ideas include

• Choose organics for foods that retain the most pesticide residue. The Environmental Working Group has coined the phrase “dirty dozen” for produce with the highest levels of pesticide. The list includes strawberries, pears, nectarines, apples, cherries, blueberries, grapes, bell peppers, celery, spinach and kale.
• You can go conventional and reduce your grocery bill with the “clean fifteen,” which have lower pesticide levels. These include carrots, sweet potatoes, mushrooms, watermelon, kiwi, asparagus, pineapple, sweet corn and avocados.
• Reduce meat consumption and choose hormone/antibiotic-free meats. Loudoun County is lucky to have small farmers producing sustainably raised meats. While the price point may be higher than at the grocery store, pasture-raised meats are an excellent source of quality protein.
• Seek out local produce that may not be labeled organic because of administrative hurdles. Local growers often use similar environmentally friendly practices to organic products without the label.
• Many retailers now offer non-organic dairy products without rBST, the growth hormone sometimes given to dairy cows. This allows them to provide hormone-free dairy at a better price point. That’s a plus for families feeding multiple children and going through gallons of milk.

At Loudoun Pediatric Associates, we believe that good nutrition is an essential foundation for kids’ health. We love helping parents and children find ways to try new foods. Dietary variety is a top priority. In our books, there’s no such thing as a “bad” vegetable. Choosing organic or conventional foods is a matter of personal choice. Talk with your pediatrician if you need support in expanding your child’s dietary horizons and ensuring they get the nutrients they need to grow and thrive.