One
A Clean, Organic Start
What does it mean to eat organic, especially for babies? This chapter answers that question, along with how to eat organic on a budget, choose the cleanest foods, and select the best version of food varieties such as meat, vegetables, and fruits.
Healthy eating means buying the best foods we can with the resources we have. That means feeding our babies organic, in-season, local foods across the colors of the rainbow as much as possible, so that they eat foods with the most abundant and varied nutrients. Healthy eating doesn’t have to be limited to organic food either; it can also mean buying non-organic produce and simply washing them well (see this page). As different types of food contain a variety of nutritional benefits, the more diversity we include in meals, the stronger our immune systems and minds can become. Offering little ones lots of fruits, vegetables, good fats, and good proteins is one of the greatest things we can do for them (see Resources, this page for more on eating the rainbow).
In addition to a rainbow of color, you’ll want to introduce and serve a rainbow of textures, flavors, and food groups. This will set the stage for your baby to continue to be open and flexible to trying new foods. Studies have shown that the greater the variety of flavors introduced before age one, and continuously offered beyond the first year, the more likely children are to keep trying and enjoying different flavors. For example, fish might be a weird flavor for kids if they hadn’t eaten it before age one. Same with meats. Too often, parents say their children won’t eat meat or fish, but if we look at their child’s diet between ages six months and two years, it often shows that they didn’t have a lot of repeat exposures to these foods. Some parents may do a really good job varying fruits and vegetables, but may not be as diligent in introducing different kinds of meat or fish. Ideally, you’ll want to begin broadening your child’s palate before age one and then continue it through their first years and beyond.
Going Organic
Organic food is best for babies because pesticide exposure can contribute to a number of health problems. For example, the endocrine system (the body system in charge of hormone production) can be overworked if it accumulates toxins. Since babies have much smaller bodies, it means toxins can accumulate in higher amounts for them. When the body has fewer toxins to work against, it can function at its highest level: immunity-wise, developmentally, and physically.
It’s also more environmentally friendly to eat locally and organically, as doing so helps keep our air, water, and soil healthier and cleaner. Local food is more sustainable, since it costs less to be transported from a nearby farm to a local store than to be transported on a truck across the country or on a boat from across the world. At grocery stores, food typically comes labeled with its origin, allowing you to choose the foods that arrive from the closest geographical location.
Also important to note is that even though some smaller local farmers cannot afford the USDA Organic certification, you’re likely to learn when you talk to them that their foods are of high quality, and they tend to use organic, sustainable, and humane farming practices.
For your baby, fresh organic foods are usually preferred over canned or frozen when it comes to flavor. Fresh food is just that—fresh-tasting! But frozen organic foods have perks, too. Often, frozen organic vegetables or fruit offer a good alternative to fresh produce because they are picked at peak ripeness and frozen, rather than sitting at the store. They, too, can be rich in flavor and nutrients. Frozen fruit and vegetables can last a long time in the freezer, and are quick to heat up on the stove. However, avoid steaming food in the bags they come in. Heating plastic in the microwave leaks plastic into the food it’s surrounding, which increases chemical exposure and associated health risks. When necessary, choose organic canned goods as long as they are BPA-free (more on BPA on this page).
Food Labeling
Organic foods are grown with methods that follow organic farming guidelines. Produce that is labeled USDA Organic meets strict criteria in many areas, including soil quality, weed and pest control, and additives, and the produce is cultivated using natural products and specific farming methods. Meat that is certified USDA Organic comes from animals raised in conditions that are conducive to natural behaviors, fed 100 percent organic food, and not given antibiotics or hormones. Organic foods are free of toxins that can come in the form of pesticides on conventional (non-organic) foods, artificial dyes, added colors or preservatives, industrial waste, or even fluoride in poultry from animal feed.
The following definitions can help you decipher labels and choose the best food when shopping for your baby. If you’re unable to find a label on produce that says “organic,” you can simply look on its PLU sticker. A PLU code is a five-digit number. A PLU that begins with “9” means organic produce. A PLU that begins with a 3 or 4 usually means conventional produce. Produce from local farmers may not have a PLU code.
Organic Labeling
100% USDA Organic: 100 percent certified organic processing, no GMOs.
USDA Organic: 95 percent or greater of certified organic ingredients, no GMOs.
Made with organic ingredients: Food with this label must contain at least 70 percent certified organic ingredients and may contain up to 30 percent non-organic ingredients. However, all ingredients must be produced without GMOs.
Other Labels
All-natural: This label may be one of the most misleading labels of all. There is no official definition for this term by the FDA, but generally the FDA considers the term to mean free of artificial ingredients and preservatives, including artificial colors. “All-natural” does not indicate whether the food is of nutritional benefit and it does not address whether the food was produced with pesticides or other processing methods.
Antibiotic-free/Hormone-free: Free from the use of antibiotics and/or hormones. This is usually a private label the manufacturer affixes.
Animal welfare approved: Animals are pasture-raised or free-range and animals are raised by independent farmers (no mass farming).
Cage-free: A cage-free label is the next best, but there isn’t a guarantee how the animals were raised, meaning they still could have been in a stressful, crowded environment.
Certified humane raised and handled: The chickens have space to roam outdoors with access to a covered barn. They are also rotated, so they have access to fresh food in the grass.
Conventionally grown/raised: This is not a label as much as a category encompassing all the foods that don’t have organic labels. This food may be grown with synthetic or chemical fertilizers, weeds may be controlled with chemical herbicides, and pests may be controlled with synthetic pesticides. Animals may be given growth hormones to grow bigger and faster, the food they are given is often GMO feed and non-organic. Antibiotics and medications are typically used to treat livestock, and they may or may not have access to outdoor roaming.
Free-range: This indicates the birds lived in an environment free from pesticides, hormones, and antibiotics, and were allowed to roam freely outside.
Non-GMO: The “Non-GMO Project Verified” label comes from the Non-GMO Project, an organization that has been verifying products since 2010. These products don’t contain GMOs (genetically modified organisms). The organization works with more than 14,000 companies to verify non-GMO products. The GMO Project even has an app you can use at the store to scan products and determine if they’re non-GMO. Note: Although many products are labeled “Non-GMO,” they are not certified unless they contain the “Non-GMO Project Verified” label.
Farm-raised: The fish was raised in a tank or enclosure within a body of water, rather than in its natural habitat.
Wild-caught: The fish was caught in its natural habitat using nets, hand-lines, divers, or traps.
First-Time Parent Advice
NO MORE GUILT!
While we as parents want to offer our babies the very best foods, it’s important to acknowledge that we may not meet this standard every single time. Treat yourself with kindness and compassion. Organic and homemade food is certainly a standard to strive for, but there will be busy days or budget-conscious times when store-bought food is the only option, and that’s okay! You’re doing the best you can for your baby simply by setting an intention for a healthful foundation.
Organic Baby Food on a Budget
As excited as I am about organic, local, sustainable food, the reality is this: I’m a mom who’s conscious of our family’s budget, like you. Buying organic food often comes with a more expensive price tag than conventional foods. When you can, choose organic. When you can’t, offer whole and fresh foods. That’s the most important thing, whether organic or conventional. It’s always better to offer whole non-organic foods than no whole foods at all. Here are some additional ways to stretch your organic dollar:
Eat with the seasons. Organic in-season produce will be less expensive than off-season produce. Have you noticed the difference between buying blueberries in the summer versus in the winter? For example, you can buy organic blueberries for about $2 per pint in June, as opposed to $6 per pint in December. Fruits and vegetables taste much better when you eat them in season. The nutrient levels also are at their peak.
Choose higher impact organics. Not sure what foods to buy organic? Visit Environmental Working Group and consult their annual lists, called the Dirty Dozen and Clean Fifteen, which name the produce that is most and least affected by pesticides, respectively (this page).
Make your own organic baby food. Making organic baby food at home is actually more cost-effective in the long run than buying store-bought baby food. If you cook in bulk, you can make 16 servings of purée and freeze them. In fact, this method makes the beginning months of feeding easier, especially if you have to travel or leave your baby with a sitter. If you prep in the evenings and make a batch over a weekend, you can plan a couple weeks’ worth of food for your baby.
THE DIRTY DOZEN™ AND CLEAN FIFTEEN™
Environmental Working Group (EWG) releases a yearly shopping guide to helps direct consumers’ purchases of produce. EWG’s Dirty Dozen is a list of the produce with the highest amounts of pesticide residue, and the Clean Fifteen list shows those with the lowest amount of pesticide residue. Whenever possible, choose organic if the food is on the Dirty Dozen list. When your budget dictates buying non-organic produce, shop from the Clean Fifteen list.
2020 Dirty Dozen
The following produce is the most important to buy organically in 2020:
1. Strawberries
2. Spinach
3. Kale
4. Nectarines
5. Apples
6. Grapes
7. Peaches
8. Cherries
9. Pears
10. Tomatoes
11. Celery
11. Potatoes
+ Hot peppers*
2020 Clean Fifteen
The following produce is the least critical to buy organically in 2020:
1. Avocado
2. Sweet corn
3. Pineapple
4. Onions
5. Papaya
6. Sweet peas (frozen)
7. Eggplant
8. Asparagus
9. Cauliflower
10. Cantaloupe
12. Broccoli
12. Mushrooms
13. Cabbage
14. Honeydew
15. Kiwi
*According to their standard criteria, EWG does not rank peppers among the Dirty Dozen. However, since they test positive for pesticides known to be toxic to the brain (acephate, chlorpyrifos, and oxamyl), EWG has included them in their Dirty Dozen Plus™ list.
Buying Organic
Plenty of grocery stores offer organic foods, but your local farmer’s market will likely be the most helpful place for finding high-quality, nutrient-rich organic foods. If you have a local CSA (community-supported agriculture), signing up for a seasonal subscription is another way to access local and in-season food.
Here are some guidelines to help you decide what organic food to buy for your baby:
Fruits, Veggies, and Herbs
It’s best to consume fruits and vegetables that are fresh, local, and in season. Some commonly found spring produce are greens (lettuce, spinach, etc.), strawberries, and asparagus. Popular summer seasonal foods include zucchini squash, yellow summer squash, melons, tomatoes, cucumbers, and blackberries. Fall foods you can easily find include pears, pumpkins, winter squash, and apples. Winter selections are smaller at some farmer’s markets, but seasonal items at grocery stores include sweet potatoes, citrus, dark leafy greens, and cabbage.
Berries and greens should not be bought unless you plan to use them within three to seven days, respectively. Potatoes and winter squash can be bought further in advance (even several weeks) if stored properly in a cool and dry place. Potatoes do well in dark places, to avoid turning green. Herbs can be consumed dried or fresh, and used interchangeably in most recipes. Fresh herbs keep well in a glass of water in the refrigerator, except for basil, which keeps best in water on the counter at room temperature.
When you want to buy something out of season, opt for a frozen version. Frozen foods are usually picked at peak ripeness and flash-frozen, meaning they retain more nutrient value and flavor. Organic frozen produce can be such a time-saver, as it cuts down on prep time.
Some foods keep best at room temperature, while others stay longer refrigerated. Keep these storage tips in mind:
1.Store at room temperature: bananas, citrus fruits, mangos, melons, pineapples, peppers, potatoes, winter squashes, tomatoes, basil (in water)
2.Refrigerate: apples, apricots, berries, grapes, mushrooms, summer squash, lettuce, spinach, green beans, broccoli, cauliflower, carrots, celery, cabbage, asparagus, beets, cut fruit and vegetables
3.Move to the refrigerator when ripe: avocado, kiwi, nectarines, peaches, plums
Grains, Beans, and Legumes
Your best choice is dried versions of organic grains, beans, and legumes. Second-best would be dried non-GMO. Dried varieties tend to keep well in a cool, dry place for many weeks or months. I like to store them in glass jars in the pantry or on a kitchen shelf, so I can see what’s inside. Canned beans are a good occasional substitute; just make sure to look for BPA-free and organic cans. We’ll delve into grains, beans, and legumes for baby, how to properly prepare them, and when to introduce them on this page.
Meat and Poultry
Meat labels to look for are grass-fed and organic, though you may not always find both on a single package. USDA Organic beef means the animal was raised without the use of any antibiotics or hormones and fed organic, non-GMO feed. Cows that are grass-fed are able to feed freely on fresh grass, and aren’t fed things to increase their size as are conventionally raised cows. Grass-fed cows get a higher amount of omega-3s in their diet from the grass, increasing your antioxidant levels when you consume the meat.
Poultry labels to look for are free-range and organic. On eggs, look for the labels organic and pasture-raised. Cage-free is next best. Quality meat, poultry, and eggs are usually found at farmer’s markets, and sometimes at local CSA organizations. Buy meat and chicken fresh and freeze it if you don’t plan to cook it by the “use by” date.
Fish and Seafood
If you’re able to buy fish locally and fresh (considering you live near water), do it! If you can’t, look for the “wild-caught” label on fresh or frozen seafood. Mercury content matters for little ones, because at high levels it can be toxic. High-mercury fish to avoid are tuna, king mackerel, swordfish, and shark. One way to remember some low-mercury (and high omega-3) fish is by the acronym SMASH: salmon, Atlantic mackerel, anchovies, sardines, and herring. Other low-mercury fish include shrimp, scallops, cod, haddock, trout, and sole. See Resources (this page) for the link to a chart showing the mercury content of different fish.
OIL AND ANIMAL FAT
Babies need healthy sources of saturated fat and good cholesterol in the form of animal fat like grass fed-butter, and in the form of oil like olive, coconut, and avocado. For coconut and olive oils, get cold-pressed and organic if possible. Avoid oils like canola, corn, sunflower, safflower, “vegetable,” peanut, cottonseed, and grapeseed. (For more on Fat and Cholesterol, see this page.)
LET’S TALK ABOUT SUGAR
Sugar is added to almost everything nowadays. The problem is that sugar can be addictive and it also feeds yeast. Overgrowth of yeast can lead to a slew of problems for anyone, especially a baby starting solids. There is no benefit to adding refined sugar to your baby’s food—babies do well with what they’re given. If you give them sugar, their body will want more. Kids with high-sugar diets in childhood are more likely to battle issues with blood sugar regulation, tooth decay, and inflammation in the body. Small amounts of natural sweeteners are fine once your baby is a year old. Stick to small amounts of non-centrifugal sugar (such as rapadura, which retains some nutrients), coconut or palm sugar, blackstrap molasses (rich in vitamin B6, potassium, magnesium, and manganese), maple syrup, dates, and honey (honey is especially important to delay introducing until after age 1, as it may contain bacteria harmful to a baby. Once honey is introduced, raw and local varieties are preferable). A few of the 8- to 12-months-old recipes in this book call for a tiny amount of maple syrup, like mixed into homemade yogurt, which is safe in such a small amount.
