What Food Labels Like "Organic" and "Grass-Fed" Actually Mean
Why Rika writes about nutrition
Rika was built on a simple idea: caring for your skin starts with caring for your body. Skincare is only one piece of the picture. The foods you eat, how well you sleep, how active you are, and the habits you build over time all contribute to your long-term health. That's why our Resource Library includes nutrition alongside skincare—we believe the two belong in the same conversation.
Fresh, whole foods—understanding food labels
When you're navigating cancer treatment and recovery, the choices you make about food can feel more important than ever. Walk through any grocery store and you'll be met with a wall of labels—organic, grass-fed, pasture-raised, non-GMO, plant-based—each one suggesting something about quality or health. Understanding what these terms actually mean can help you shop with more confidence and less overwhelm.
Here's a plain-language guide to eight of the most common food labels—what they mean, why they matter, and what to look for.
01 — Organic
Organic foods are grown without most synthetic pesticides, herbicides, or fertilizers. Choosing organic may reduce exposure to certain synthetic pesticides. Whether organic foods are more nutritious overall is less clear, but eating more fruits and vegetables—organic or conventional—is consistently associated with better long-term health. If your budget is limited, resources like the Dirty Dozen and Clean Fifteen can help prioritize purchases.
02 — Grass-Fed
Grass-fed meat and dairy can provide somewhat higher levels of omega-3 fatty acids and certain antioxidants, although differences are generally modest. Look for '100% Grass-Fed and Grass-Finished' whenever possible.
03 — Pasture-Raised
Pasture-raised animals spend significant time outdoors. Look for third-party certifications such as Certified Humane.
04 — Whole Foods
Whole foods remain close to their natural state and provide vitamins, minerals, antioxidants, and fiber that support overall health.
05 — Non-GMO
GM foods approved for sale in the United States have been evaluated for safety by regulatory agencies. Some people still choose non-GMO foods based on personal preference or agricultural practices. The Non-GMO Project Verified seal is a widely recognized certification.
06 — Plant-Based
Plant-rich eating patterns provide fiber, antioxidants, and nutrients associated with better long-term health. Aim to fill at least half your plate with colorful vegetables.
07 — Sustainable Seafood
Choose sustainably sourced seafood when possible and consider varieties naturally lower in mercury.
08 — Free-Range: A Word of Caution
Free-range requirements are relatively limited compared with pasture-raised certification standards. If animal welfare matters to you, Pasture-Raised or Certified Humane generally provide stronger standards.
Making informed food choices during treatment
Labels like organic and grass-fed can be useful tools—but they're still just tools. Focus on what works for your budget, lifestyle, and overall health. Prioritize whole, minimally processed foods whenever possible, stay well hydrated, and eat consistently enough to support your energy. Remember that the healthiest way of eating is the one you can realistically maintain over time. If you're unsure what's right for your situation, a registered dietitian can provide personalized guidance.
“You don’t have to chase every certification or spend more than your budget allows. Use what's here as a reference, not a mandate. Nourishing your body is the goal—and a little more knowledge simply makes that easier.”