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It’s hard to get those recommended 7-8 hours of sleep. 5 days of exercise would be the greatest luxury. Your leisure reading pile consists of books like “Goodnight Moon” and “Pat the Bunny.” But your sacrifice is for the best smile and hug in the world – from your child. Welcome to parenthood.

Yet, we are a new generation of parents. We strap helmets on our kids as they skateboard and bike, we strain our necks putting on outlet covers, but there are new realities when it comes to keeping your children safe and healthy. Parents are beginning to understand that protection from harmful chemicals in everyday products is equally important. For instance, hormone disruptors in baby bottles, toxins in cleaning products, and pesticides on strawberries. The good news is that you can do something today about these chemical hazards in your homes, and be, as my grandmother often said, “better safe than sorry”. These are small precautionary measures (like that bike helmet) to prevent disease and can ensure a safer cleaner, and healthier future for them.

And remember, no one can do everything but you can do something. Your children, your family, and the planet will all thank you.

Here are my Top 10 easy and affordable steps to creating a healthier and non-toxic life:

1. Eat intelligently. Organic foods are the best investment you can make for your child’s health, They can be more nutritious, sourced closer to home, and are typically in season, but they can cost a bit more. When prioritizing, pediatrician Dr. Alan Greene recommends purchasing the following organic foods in order to reduce the most chemical exposures: milk, potatoes, peanut butter, baby foods, catsup, cotton, apples, beef, soy, and corn. Overall, eat a diet filled with whole foods, a diverse range of produce, low fat meat and dairy, and plenty of whole grains, nuts, and legumes.

2. Drink plenty of pure water. Bottled water is totally passé. It’s over-priced, unsustainably over-packaged, and not necessarily cleaner than regular tap water. Invest in a water filter (a simple pitcher option is fine) and a reusable stainless steel water bottle. Over time you’ll really see a big savings, plus you’ll be keeping countless plastic bottles out of already overflowing landfills.

3. Embrace natural beauty. Ever read the chemical ingredients list on your shampoo or lotion? Not an easy task. Simplify by eliminating as many products as you can – especially those with strong fragrances or perfume. You can also reduce chemical exposure by opting for products made with natural ingredients, like Care from Stella McCartney, Aveda, California Baby, or Dr. Hauschka. You can even make your own! For a rich body moisturizer, combine ½ cup coconut oil with a ¼ cup cocoa butter, and a few drops of your favorite essential oil. Protect your baby’s skin and prevent rashes by rubbing a little olive oil on his bum after each changing. At the first signs of redness, bathe your baby in warm water with a little baking soda or apply a small amount of aloe vera gel.

4. Keep your nest the greenest clean. Home cleaning products with the words “warning” or “danger” on the label seem at odds with maintaining a healthy home. There are many effective, non-toxic cleaning products available, and many are no more expensive than their conventional counterparts. But you can save a few bucks by cleaning the way our grandparents did: with common kitchen ingredients. Baking soda is great for scouring. Vinegar diluted with water cleans windows and countertops (killing bacteria and odors, as well). The acid in lemon juice fights grease and mineral scum.

5. Breathe clean air. Many people associate the smell of bleach or synthetic air fresheners with cleanliness. But, the smell of clean is actually scent-free. According to the US EPA, indoor air is typically 2-5 times more polluted than outdoor air. In addition, to using safer cleaning products, open your windows for a few minutes every day to let in some fresh air and vacuum regularly with a HEPA filtered vacuum. Growing houseplants also helps filter your air while bringing a bit of nature indoors. Open a window or turn on the exhaust fan when showering and cooking. Clean and replace your heating and AC filters regularly.

6. Take playtime back to the basics. Having a child shouldn’t mean turning your whole house into a toy box. Kids (and the Earth) are better off without piles of plastic play things, battery powered gizmos, and all sorts of complicated gadgets that profess to make them smarter. Simplicity is better for your child’s imagination, intellect, and health – and, yes, much better for the planet. Stick to toys made from natural materials like solid wood and organic textiles. Use items you already own as play things, like cookware drums or sock puppets, and make homemade play dough.

7. Ban bugs and whack weeds using common sense instead of chemicals. Pesticides are harsh poisons designed to kill rodents, bugs, and weeds. Pesticide residues can end up on your grass, in your home, and eventually on your child’s hands (which every parent knows end up in her mouth). Prevent pests by keeping your home clean and removing their source for food. Wipe your feet on a doormat or remove your shoes at the door (the best solution), so you don’t track in dirt, dust, grime or contaminants like lead or pesticides.

8. Go on a diet. I don’t mean cutting calories, but rather reducing consumption. In the US, 90% of purchases end up in the trash within 6 months. We’re all familiar with the mantra “reduce, reuse, recycle” and while most people have embraced recycling, reducing is the first and best step. And it means saving money. If you buy less, you reduce your exposure to unnecessary chemicals, consume less of the Earth’s resources, and decrease the amount of pollution generated by manufacturing and disposing of all the stuff you use. That’s called win, win, win, win. Be a conscientious consumer and think about whether or not you really need something. Convert the money you save from scaling back on the purchases toward investments in the higher ticket green items like organic food, sustainable clothing, and healthy furnishings.

9. Reuse, reclaim, repurpose, recreate, rethink. In the same vein as above, consider buying the things you need from second hand stores, designer consignment shops, Craigslist, and Ebay. You can host your own “swap your swag” night with your friends, or look for items on FreeCycle or similar swapping services. One person’s junk is another’s treasure, right? Give something old a new look with organic textiles or no-VOC paints and stains. For older children’s items, look into the latest safety standards and recalls at CPSC.gov.

10. Spread the word. Now that you have this information, inspire and empower other parents in your circles. They will appreciate the information if you offer it as a good friend and ally. And remember to laugh and smile – a lot. Don’t get neurotic or stressed out about what more you have to do. Do your best and have gratitude for what you’ve accomplished. Being a happy parent at the end of the day is what’s most important – so cuddle, play, laugh, teach, and breathe. Soak in every precious moment with your children.

This post originally appeared on Goop.com.

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