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Can’t go all-organic? Begin here to jump start healthy eats for mom + baby

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We all want to buy the food that is best for us, but is organic food actually better for us? Is it worth the extra cost? In this post we’ll take a look at what the term “organic” means, how this impacts us, and strategies for shopping organic.


What Does Organic Mean?

What the organic label means is slightly different for animal products versus produce and other food products.

Organic animal products, such as meat, poultry, eggs, and dairy, comes from animals that have not been treated with antibiotics or growth hormones. Organic produce and packaged food (such as cereal or tomato sauce) is grown and produced without pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms (GMOs), or ionizing radiation. Organic foods are also generally free of fortifying agents such as preservatives, artificial sweeteners, colors, or flavors, and MSG. In addition, the farmers who produce organic food are focused on using renewable resources and conserving soil and water for future generations.

So all the above sounds good. Does that mean organic better for you?

Organic farming practices are certainly better for the environment, but whether or not organic food is better for you is an issue of ongoing debate and research. To get a better understanding of the complexity involved, let’s take a snapshot look at how conventional farming practices such as pesticides, antibiotics, and growth hormones affect food and whether the nutritional composition of organic foods is different from conventional.

What Does Organic Mean for Me?

When it comes to organic vs non-organic, there are several high-level concepts to consider: pesticides, antibiotics, growth hormones, and nutrition.

Pesticides

In conventional farming, farmers treat their crops with synthetic pesticides to prevent disease and make them more resilient. Unfortunately, this usually means that some of the pesticide contaminants stay on the crops. Pesticides are toxic to human health, but the amount of pesticides found on foods is very small–the EPA regulates how much pesticide residue is allowed on any food. However, the more pesticides you are exposed to, the greater your risk of harm from them. Those at greatest risk are the workers who grow and handle the food.

Children and unborn babies may also be more sensitive to certain pesticides.

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The amount of pesticides found in fruit and veggies varies depending on the type. For example, certain produce, including peaches, nectarines, and grapes, tend to contain a lot of pesticide residue, while others, such as avocados and pineapples, contain hardly any. In general, fruits and veggies with thick shells contain less pesticide residue because it’s harder for the pesticides to permeate through the skin. To find out what produce is most contaminated refer to the dirty dozen list. You should also look at the “clean 15” list of the least contaminated fruits and veggies.

Antibiotics

As for animal products such as meat and dairy, carrying the organic label means that the animal has never been treated with antibiotics or growth hormones and has been fed a diet that adheres to strict organic standards. Antibiotics are a hot topic these days, as the overuse of antibiotics has caused more people and animals to develop antibiotic resistance. Most experts agree that minimizing the use of antibiotics in the food system is vital to our current and future health.

Growth Hormones

Some conventional dairy cows are treated with growth hormones to stimulate milk production. While the growth hormone itself is unlikely to survive pasteurization or human digestion, the milk from hormone-treated cows contains higher levels of Insulin-like Growth Factor (IGF-I) than the milk from non-treated cows. IGF-I is found to some extent in all animal products, and some studies have linked it to cancer. However, other studies, along with the American Cancer Society, say the evidence is inconclusive.

Nutrition

What about the nutritional makeup of organic versus nonorganic food? Results here are mixed. A widely cited 2012 study by Stanford University looked at more than 200 studies and concluded there was little health benefit to eating organic food. But then in 2014, another major study out of Europe, looked at over 300 studies and concluded that organic fruits and vegetables contain higher concentrations of antioxidants than their conventional counterparts.

Research also shows that grass-fed organic cows produce milk with more omega-3 fatty acids, a healthy anti-inflammatory fat. In contrast, conventional dairy cows fed a mainly corn-based diet produce milk with higher levels of omega-6 fatty acids, a pro-inflammatory fat. Both conventional and organic farms raise grass-fed cows, so only purchasing milk labelled as grass-fed assures a healthy balance of fatty acids in your milk. But while more omega-3’s is a great thing, ounce for ounce, you get much more omega-3 from eating fatty fish such as wild salmon than you do from a glass of milk.

Bottom Line

We know that organic farming practices are better for the environment and the workers handling the food. Whether choosing organic food over conventional will affect your health significantly is unclear, but it’s a hot topic and therefore likely that new research will continue to come out in this area.

In the meantime, if you can afford to buy mostly organic, do it. It’s better for the environment, it’s better for the workers handling and growing the food, and it may be better for you. Choosing organic will also help drive up demand, eventually bringing down costs and increasing farming standards for all foods.

But, if you are on a stricter food budget, just choose strategically. Some produce is more likely to be contaminated with pesticides than others and some meat is more likely to come from cows treated with artificial growth hormones and antibiotics.

One thing that experts do seem to agree on: when it comes to fruits and vegetables, more is better–so when faced with the choice of eating conventional produce or eating no produce, eat the produce. The benefits of adding any fruits and vegetables to our diet still outweighs the risk of not eating them.

Money is Tight, but I’m Willing to Invest in Organic Where I can… What Should I Focus On?

To help you sort through all this information, here is some helpful advice on deciding what organic foods are worth spending your hard-earned dollars on.

Also, pregnant women and young children may be better off choosing organic when possible, since we still don’t know the amount of risk posed by exposure to factors such as pesticides and IGF-I.

Produce: Buy organic for the produce on the dirty dozen list; non-organic is okay for the others, especially those on the clean 15 list.

Regardless of whether you choose organic produce or not, be sure to wash your fruits and veggies thoroughly with water. This step alone can help remove pesticide residue, along with any dirt or bacteria.

Breads, cereals, and other packaged food: Conventional is probably fine, but if you feel passionately about advocating organic farming practices, choose organic when you can. Also read labels carefully to minimize added ingredients such as preservatives and food colorings that are often found in conventional foods. Likewise, just because a packaged food is organic doesn’t mean it’s healthier. For example, organic cookies are usually just as high in sugar and fat than non-organic cookies.

Dairy: Choose organic dairy products if your budget allows, especially for children and pregnant women. Organic milk reduces the worry about the unknown effects added growth hormones, but otherwise it’s known health advantages are minimal. Any grass-fed milk offers a more favorable omega-3 to omega-6 ratio, but make sure the milk is pasteurized to kill harmful bacteria.

Meat, Poultry & Eggs: If you support organic farming practices, choose organic meat, poultry, and eggs if your budget allows. Grass-fed beef may offer some nutritional advantages, but otherwise research does not yet show a significant nutritional difference between organic versus conventional. (Note: both conventional and organic eggs can be high in omega-3’s; it depends on the diet of the hen.) Buying from a local farmer is also a good way to know what is in your food and where it’s coming from.


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We spend a lot of time prepping for the arrival of a baby. But when it comes to the arrival of our breast milk (and all the massive adjustments that come with it), it's easy to be caught off guard. Stocking up on a few breastfeeding essentials can make the transition to breastfeeding a lot less stressful, which means more time and energy focusing on what's most important: Your recovery and your brand new baby.

Here are the essential breastfeeding tools you'll need, mama:

1. For covering up: A cute nursing cover

First and foremost, please know that all 50 states in the United States have laws that allow women to breastfeed in public. You do not have to cover yourself if you don't want to—and many mamas choose not to—and we are all for it.

That said, if you do anticipate wanting to take a more modest approach to breastfeeding, a nursing cover is a must. You will find an array of styles to choose from, but we love an infinity scarf, like the LK Baby Infinity Nursing Scarf Nursing Cover. You'll be able to wear the nursing cover instead of stuffing it in your already brimming diaper bag—and it's nice to have it right there when the baby is ready to eat.

Also, in the inevitable event that your baby spits-up on you or you leak some milk through your shirt, having a quick and stylish way to cover up is a total #momwin.

2. For getting comfortable: A cozy glider

Having a comfy spot to nurse can make a huge difference. Bonus points if that comfy place totally brings a room together, like the Delta Children Paris Upholstered Glider!

Get your cozy space ready to go, and when your baby is here, you can retreat from the world and just nurse, bond, and love.

3. For unmatched support: A wire-free nursing bra

It may take trying on several brands to find the perfect match, but finding a nursing bra that you love is 100% worth the effort. Your breasts will be changing and working in ways that are hard to imagine. An excellent supportive bra will make this so much more comfortable.

It is crucial to choose a wireless bra for the first weeks of nursing since underwire can increase the risk of clogged ducts (ouch).The Playtex Maternity Shaping Foam Wirefree Nursing Bra is an awesome pick for this reason, and because it is designed to flex and fit your breasts as they go through all those changes.

4. For maximum hydration: A large reusable water bottle

Nothing can prepare you for the intense thirst that hits when breastfeeding. Quench that thirst (and help keep your milk supply up in the process) by always having a water bottle with a straw nearby, like this Exquis Large Outdoor Water Bottle.

5. For feeding convenience: A supportive nursing tank

Experts recommend that during the first weeks of your baby's life, you breastfeed on-demand, meaning that any time your tiny boss demands milk, you feed them. This will help establish your milk supply and get everything off to a good start.

What does this mean for your life? You will be breastfeeding A LOT. Nursing tanks, like the Loving Moments by Leading Lady, make this so much easier. They have built-in support to keep you comfy, and you can totally wear them around the house, or even out and about. When your baby wants to eat, you'll be able to quickly "pop out" a breast and feed them.

6. For pain prevention: A quality nipple ointment

Breastfeeding shouldn't hurt, but the truth is those first days can be uncomfortable. Your nipples will likely feel raw as they adjust to their new job. This will get better! But until it does, nipple ointment is amazing.

My favorite is the Earth Mama Organic Nipple Butter. We love that it's organic, and it is oh-so-soothing on your hard-at-work nipples.

Psst: If it actually hurts when your baby latches on, something may be up, so call your provider or a lactation consultant for help.

7. For uncomfortable moments: A dual breast therapy pack

As your breasts adjust to their new role, you may experience a few discomforts—applying warmth or cold can help make them feel so much better. The Lansinoh TheraPearl 3-in-1 Breast Therapy Pack is awesome because you can microwave the pads or put them in the freezer, giving you a lot of options when your breasts need some TLC.

Again, if you have any concerns about something being wrong (pain, a bump that may be red or hot, fever, or anything else), call a professional right away.

8. For inevitable leaks: An absorbing breast pad

In today's episode of, "Oh come on, really?" you are going to leak breastmilk. Now, this is entirely natural and you are certainly not required to do anything about this. Still, many moms choose to wear breast pads in their bras to avoid leaking through to their shirts.

You can go the convenient and disposable route with Lansinoh Disposable Stay Dry Nursing Pads, or for a more environmentally friendly option, you can choose washable pads, like these Organic Bamboo Nursing Breast Pads.

9. For flexibility: A breast pump

Many women find that a breast pump becomes one of their most essential mom-tools. The ability to provide breast milk when you are away from your baby (and relieve uncomfortable engorged breasts) will add so much flexibility into your new-mom life.

For quick trips out and super-easy in-your-bag transport, opt for a manual pump like the Lansinoh Manual Breast Pump .

If you will be away from your baby for longer periods of time (traveling or working outside the home, for example) an electric pump is your most efficient bet. The Medela Pump In Style Advanced Double Electric Breast Pump is a classic go-to that will absolutely get the job done, and then some.

10. For quality storage: Breast milk bags

Once you pump your liquid gold, aka breast milk, you'll need a place to store it. The Kiinde Twist Pouches allow you to pump directly into the bags which means one less step (and way less to clean).

11. For keeping cool: A freezer bag

Transport your pumped milk back home to your baby safely in a cooler like the Mommy Knows Best Breast Milk Baby Bottle Cooler Bag. Remember to put the milk in a fridge or freezer as soon as you can to optimize how long it stays usable for.

12. For continued nourishment: Bottles

Nothing beats the peace of mind you get when you know that your baby is being well-taken of care—and well fed—until you can be together again. The Philips Avent Natural Baby Bottle Newborn Starter Gift Set is a fan favorite (mama and baby fans alike).

This article is sponsored by Walmart. Thank you for supporting the brands that support Motherly and mamas.

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Motherly is committed to covering all relevant presidential candidate plans as we approach the 2020 election. We are making efforts to get information from all candidates. Motherly does not endorse any political party or candidate. We stand with and for mothers and advocate for solutions that will reduce maternal stress and benefit women, families and the country.

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A viral video about car seat safety has parents everywhere cracking up and humming Sir-Mix-A-Lot.

"I like safe kids and I cannot lie," raps Norman Regional Health System pediatric hospitalist Dr. Kate Cook (after prefacing her music video with an apology to her children."I'm a doctor tryin' warn you that recs have changed," she continues.

Dr. Cook's rap video is all about the importance of keeping babies facing backward. It's aptly called "Babies Face Back," and uses humor and parody to drive home car seat recommendations from the American Academy of Pediatrics (AAP).

"Switching from rear-facing to forward-facing is a milestone many parents can't wait to reach," Dr. Cook said in a news release about her hilarious video. "But this is one area where you want to delay the transition as long as possible because each one actually reduces the protection to the child."

Last summer the AAP updated its official stance on car seat safety to be more in line with what so many parents were already doing and recommended that kids stay rear-facing for as long as possible. But with so many things to keep track of in life, it is understandable that some parents still don't know about the change. Dr. Cook wants to change that with some cringe-worthy rapping.

The AAP recommends:

  • Babies and toddlers should ride in a rear-facing car safety seat as long as possible, until they reach the highest weight or height allowed by their seat.
  • Once they are facing forward, children should use a forward-facing car safety seat with a harness for as long as possible. Many seats are good up to 65 pounds.
  • When children outgrow their car seat they should use a belt-positioning booster seat until the vehicle's lap and shoulder seat belt fits properly, between 8 and 12 years old.

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[Editor's note: Motherly is committed to covering all relevant presidential candidate plans as we approach the 2020 election. We are making efforts to get information from all candidates. Motherly does not endorse any political party or candidate. We stand with and for mothers and advocate for solutions that will reduce maternal stress and benefit women, families and the country.]

Suicide rates for girls and women in the United States have increased 50% since 2000, according to the CDC and new research indicates a growing number of pregnant and postpartum women are dying by suicide and overdose. Suicide rates for boys and men are up, too.

It's clear there is a mental health crisis in America and it is robbing children of their mothers and mothers of their children.

Medical professionals urge people to get help early, but sometimes getting help is not so simple. For many Americans, the life preserver that is mental health care is out of reach when they are drowning.

Democratic presidential candidate Pete Buttigieg just released a plan he hopes could change that and says the neglect of mental health in the United States must end. "Our plan breaks down the barriers around mental health and builds up a sense of belonging that will help millions of suffering Americans heal," says Buttigieg.

He thinks he can "prevent 1 million deaths of despair by 2028" by giving Americans more access to mental health and addictions services.

In a country where giving birth can put a mother in debt, it's not surprising that while as many as 1 in 5 new moms suffers from perinatal mood and anxiety disorders, more than half of new moms who need mental health treatment don't get it. Stigma, childcare and of course costs are factors in why women aren't seeking help when they are struggling.

Buttigieg's plan is interesting because it could remove some of these barriers. He wants to make mental health care more affordable by ensuring everyone has comprehensive coverage for mental health care and by ensuring that everyone can access a free yearly mental health check-up.

That could make getting help more affordable for some moms, and by increasing reimbursement rates for mental health care delivered through telehealth, this plan could help moms get face time with a medical professional without having to deal with finding childcare first.

Estimates from new research suggest that in some parts of America as many as 14% or 30% of maternal deaths are caused by addiction or suicide. Buttigieg's plan aims to reduce those estimates by fighting the addiction and opioid crisis and increasing access to mental health services in underserved communities and for people of color. He also wants to reduce the stigma and increase support for the next generation by requiring "every school across the country to teach Mental Health First Aid courses."

These are lofty goals with a lofty price tag. It would cost about $300 billion to do what Buttigieg sets out in his plan and the specifics of how the plan would be funded aren't yet known. Neither is how voters will react to this 18-page plan and whether it will help Buttigieg stand out in a crowded field of Democratic candidates.

What we do know is that right now, America is talking about mental health and whether or not that benefits Buttigieg's campaign it will certainly benefit America.

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[Editor's Note: Welcome to It's Science, a Motherly column focusing on evidence-based explanations for the important moments, milestones, and phenomena of motherhood. Because it's not just you—#itsscience.]

If you breastfeed, you know just how magical (and trying) it is, but it has numerous benefits for mama and baby. It is known to reduce the likelihood of developing cardiovascular disease, type 2 diabetes, and rheumatoid arthritis, and cuts the risk of sudden infant death syndrome (SIDS) by half.

If this wasn't powerful enough, scientists have discovered that babies who are fed breast milk have a stomach pH that promotes the formation of HAMLET (Human Alpha-lactalbumin Made Lethal to Tumor cells). HAMLET was discovered by chance when researchers were studying the antibacterial properties of breast milk. This is a combination of proteins and lipids found in breast milk that can work together to kill cancer cells, causing them to pull away from healthy cells, shrink and die, leaving the healthy cells unaffected.

According to researchers at Lund University in Sweden, this mechanism may contribute to the protective effect breast milk has against pediatric tumors and leukemia, which accounts for about 30% of all childhood cancer. Other researchers analyzed 18 different studies, finding that "14% to 19% of all childhood leukemia cases may be prevented by breastfeeding for six months or more."

And recently, doctors in Sweden collaborated with scientists in Prague to find yet another amazing benefit to breast milk. Their research demonstrated that a certain milk sugar called Alpha1H, found only in breast milk, helps in the production of lactose and can transform into a different form that helps break up tumors into microscopic fragments in the body.

Patients who were given a drug based on this milk sugar, rather than a placebo, passed whole tumor fragments in their urine. And there is more laboratory evidence to support that the drug can kill more than 40 different types of cancer cells in animal trials, including brain tumors and colon cancer. These results are inspiring scientists to continue to explore HAMLET as a novel approach to tumor therapy and make Alpha1H available to cancer patients.

Bottom line: If you choose to breastfeed, the breast milk your baby gets from your hard work can be worth every drop of effort.

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