Part 2: Should You Buy Organic? Meat and Dairy

Welcome back to Part Two of our journey into figuring out which foods are worth buying organic – and where you might be throwing money down the organic drain. If you missed Part One, we looked at fruit and veg and uncovered some surprising things about pesticides and clean produce. Now it’s time to tackle meat and dairy – because let’s be honest, this is where quality really matters (and where your budget can really blow out).

So, what’s worth the splurge when it comes to your steak and milk? Let’s dig in.

Should You Buy Organic Meat?

In short: yes, if you can – but let’s break down what really matters.

When buying meat, the gold standard is:

✅ Organic and pasture-raised or grass-fed and finished

If you can’t tick all three, then:

✅ Pasture-raised or grass-fed and finished is your next best bet
✅ Organic only (if grain-fed or not pasture-raised) comes third

Why? Because while organic ensures no antibiotics, synthetic chemicals or hormones – it doesn’t always mean the animals were raised outdoors or on a natural diet. Some organic meat is still grain-fed and raised indoors, which isn’t ideal nutritionally or ethically.

Beef & Lamb

Let’s talk red meat.

Lamb is the easy one – in Australia and New Zealand, lamb is mostly grass-fed by default. Our climate and open grazing land make it the most cost-effective way for farmers to raise sheep, so even non-organic lamb is usually raised on pasture. That’s one less thing to stress about at the shops!

Beef is where things get a bit more nuanced. The best beef comes from cattle that are grass-fed and grass-finished – meaning they’ve eaten grass their entire lives (not just during the early stages before being grain-finished in a feedlot). This kind of beef is typically:

• Higher in omega-3 fatty acids

• Richer in CLA (conjugated linoleic acid) – a healthy fat linked to anti-inflammatory benefits

• Higher in vitamin E, vitamin A, and antioxidants

Organic is still valuable, but if the animal was raised on organic grain in a feedlot, it loses many of the health benefits that come from pasture-raised systems.

Now, let’s talk about mince. For a long time, I was convinced that extra lean beef mince was the healthiest choice. Less fat = better, right? Not quite.

It turns out that regular, higher-fat mince from a well-raised cow is actually more nutritious. Compared to extra lean mince, regular beef mince contains:

• More B vitamins (especially B12, niacin, and riboflavin)

• More iron and zinc

• Higher levels of essential fatty acids, particularly if it’s from grass-fed beef

Plus, fat helps your body absorb fat-soluble vitamins (like A, D, E, and K) – so having a bit more fat in your mince isn’t just OK, it’s actually beneficial.

Chicken

Chicken is one of the most important meats to go organic with if you can. In Australia, conventional chicken is often raised in overcrowded barns, fed grain-heavy diets, and routinely treated with antibiotics to prevent disease.

That’s why the gold standard for chicken is:

✅ Organic and pasture-raised

These birds roam, forage, and live more naturally – and you’ll notice the difference. Organic chickens are often smaller (not pumped full of water or hormones), and they release far less water when cooked. Better texture, better taste.

If organic pasture-raised chicken is out of budget, a good compromise is Bare Bird – antibiotic-free and free-range. It’s not pasture-raised or organic, but it’s a big step up from conventional supermarket chicken.

Pork & Bacon

Like chicken, pigs are usually raised in intensive indoor systems. So again, pastured and organic is your gold standard.

If you love bacon, try to buy:

• Nitrate-free

• Pasture-raised

• Organic, if possible

The flavour and quality are miles ahead of the cheap stuff, and you’re avoiding some of the additives that sneak into processed meats.

Where to Shop – Sydney Shoutout 🛒

If you’re based in Sydney, check out Feather and Bone in Marrickville or Waverley. Their meat is:

• Organic

• Pasture-raised or grass-fed and finished

• Ethically sourced and beyond delicious

They’ve got beautiful Jersey cow cheeses, nitrate-free bacon, and a mince called Mighty Mince, which even includes organ meats for a boost of nutrients. Yes, it’s a bit pricier – but if you're going to spend extra anywhere, this is where it counts.

What About Fish?

Fish doesn’t fall under the “organic” label like meat and dairy, but that doesn’t mean quality isn’t important. Here's what to look for:

✅ Always go for wild-caught fish

Farmed fish, like farmed salmon and barramundi, are often raised in crowded pens and fed processed pellets, which can affect both nutrition and environmental impact.

Here are a few key points to keep in mind:

• Atlantic salmon is never truly wild-caught – even if the label makes it seem that way. If you're buying salmon, opt for frozen wild-caught salmon from Canada (e.g. sockeye or coho), which is far more likely to be the real deal.

• Barramundi sold in Australia is almost always farmed, unless specifically labelled otherwise.

• Deep sea fish from Australian waters, like blue-eye trevalla, snapper, kingfish, and John Dory, are typically wild-caught – which makes them a safer bet if the label doesn’t say where it’s from.

• Tuna and sardines (especially canned in spring water or olive oil) are usually wild too and a good source of omega-3s.

Tip: If a fish product doesn’t say whether it’s farmed or wild, assume it’s farmed unless it’s a deep-sea species from Australia.

Let’s Talk Dairy

Just like with meat, not all dairy is created equal. And spoiler alert: skim milk or lite milk has no place in my fridge. It’s time to bring back the fat – it’s what carries the flavour and the nutrients.

Milk

Your best bet when buying milk is:

✅ Organic, unhomogenised, full-cream milk from Jersey cows

That cream on top? That’s the good stuff. Homogenisation just makes milk look uniform but changes its natural structure. When milk is left as-is, it retains more flavour and beneficial fats.

A brand I personally like is Made By Cow. It’s cold-pressed, not heat-pasteurised, which keeps more of the enzymes and vitamins intact. Yes, it’s technically “raw” milk, but it’s been processed in a way that makes it legal to sell in Australia.

Is it better for you? To be honest, there’s not a heap of independent research yet, and I don’t know if it’s third-party tested to prove health claims – but it tastes great, it’s from Jersey cows, and it’s my go-to.

Butter

Rule of thumb: always go for block butter – not the spreadable tubs. They’re often full of seed oils and additives.

✅ Best: Grass-fed and organic
✅ Next best: Grass-fed
❌ Avoid: Spreadable or margarine-style blends

Grass-fed butter has more vitamin K2, omega-3s, and a better fat profile – plus that deep yellow colour and rich taste you can’t fake.

Plant-Based Milk?

If you can’t do dairy, skip the soy and oat milks – they’re often full of sugar, additives, and oils.

Instead, opt for:

✅ Organic almond milk with minimal ingredients – just almonds, water and salt

Brands like Mandole Orchard make clean, Aussie grown options you can find at most supermarkets. A great option if you’re avoiding dairy.

Yoghurt

Yoghurt is a staple in many homes – but not all yoghurt is created equal.

Choose Full-Fat and Unsweetened

Avoid low-fat yoghurt like the plague. When fat is taken out, sugar and thickeners are usually added to compensate, which is exactly what we’re trying to avoid. The fat in full-cream yoghurt helps you absorb important nutrients and keeps you feeling full.

Look for:

✅ Organic or Biodynamic Full-Fat Yoghurt
✅ Traditional Greek Yoghurt (unsweetened)

Greek yoghurt is naturally thick, packed with protein, and a powerhouse of probiotics for gut health. The fewer ingredients, the better – ideally just milk and live cultures.

Both regular Greek yoghurt and organic or biodynamic full-fat yoghurt are excellent choices. They each have their unique benefits:

• Greek yoghurt is known for its high protein content and creamy texture, plus it’s typically a bit lower in sugar.

• Organic or biodynamic full-fat yoghurt tends to be even more nutrient-dense because it comes from ethically raised, grass-fed animals, and is free of pesticides or artificial additives.

In my opinion, either choice is great – it’s all about what fits best with your preferences and your values. Both options are packed with probiotics, calcium, and fat-soluble vitamins.

Avoid anything with:

• Added sugar

• Flavoured fruit syrups

• Gelatine or gums

• Artificial sweeteners

If you want to sweeten your yoghurt, just add a drizzle of raw honey or fresh berries – your body will thank you.

Cheese?

Cheese is one of those foods where quality really matters – not just for taste but for nutritional benefits too. When it comes to organic cheese, let’s break down whether it’s truly worth the extra cost.

Is Organic Cheese Necessary?

While organic cheese is a good choice for avoiding pesticides, hormones, and synthetic fertilisers, there are some exceptions. For example, cheese from traditional, high-quality producers – particularly in places like Italy – often uses the best farming practices, and the milk is often sourced from grass-fed cows. This makes some Italian cheese (like Parmigiano-Reggiano or Pecorino Romano) just as good as – if not better than – the organic varieties you might find locally.

But if you can find organic cheese that’s made from grass-fed cows and produced with minimal processing, that’s definitely your best bet. Biodynamic is even better. Biodynamic farming goes beyond organic, focusing on regenerative farming practices that nourish the whole ecosystem – not just the crops and animals.

Raw Cheese: The Real Deal

If you really want to maximise the health benefits of cheese, look for raw milk cheeses. These cheeses are made from unpasteurised milk, meaning they retain the beneficial enzymes, vitamins, and probiotics that are destroyed during pasteurisation. Raw cheese is also often richer in flavour and more digestible.

Here are some cheeses that are always raw:

• Parmigiano-Reggiano

• Roquefort

• Gruyère

• Comté

• Pecorino Romano

• Manchego

These cheeses are traditionally made using raw milk and have a more robust flavour profile and higher nutrient content. The fermentation process keeps the nutrients intact, unlike in pasteurised cheeses where heat can break down important vitamins and enzymes.

Block Over Shredded, Always

When it comes to buying cheese, always opt for block cheese over shredded varieties. Why? Because pre-grated cheese often contains anti-caking agents (like potato starch or cellulose) that prevent it from clumping together. These additives affect the texture, flavour, and even digestion.

Grating your own cheese is simple, and it ensures you’re getting the purest, freshest product. Plus, block cheese usually has a more satisfying taste and a better texture when melted or added to dishes.

So, Is Organic Worth It?

When it comes to meat and dairy, yes – organic is worth it where possible. But how the animal was raised is just as, if not more, important.

Here’s the hierarchy of quality:

1. 🥇 Organic + Pasture-Raised or Grass-Fed and Finished (gold standard)

2. 🥈 Pasture-Raised or Grass-Fed and Finished

3. 🥉 Organic only (but grain-fed or not pasture-raised)

If your budget doesn’t stretch to gold-standard everything, aim for the middle ground – antibiotic-free, free-range, and clean ingredients. You can still eat really well without going fully organic across the board.