Ideally, we'd always purchase 100% organic groceries for their higher nutritional value and decreased risk associated with GMO's and pesticides. The reality, however, is it's not always affordable and it's important that our healthy lifestyle be sustainable. The EWG's Dirty Dozen and Clean 15 list is helpful so we can put our dollars to maximum use. Studies show, by following its guidelines we may reduce our risk of pesticide exposure by 80%. Worst case scenario, no matter what, eat our fruits and vegetables, as eating even conventionally grown is better than not eating any at all.
Some additional hints to keep in mind: Fruits and vegetables such as melons with thick skins are safer than say, blueberries or celery which have no peelable skin shielding the edible portion. Regardless of whether our produce is organic, or if we plan to peel it or not, always wash/scrub it thoroughly, as unwashed produce is often contaminated with bacteria from the soil, water, preparation or handling. Washing it first removes chemicals, and prevents transfer of dirt and bacteria from the knife onto the fruit or vegetable.
Feel free to print the list, fold in half, and store in your wallet to take to the market. I find it very helpful to reference while I'm shopping.
The Dirty Dozen
Produce that should be purchased organically:
1. apples
2. celery
3. cherry tomatoes
4. cucumber
5. grapes
6. hot peppers
7. nectarines (imported)
8. peaches
9. potatoes
10. spinach
11. strawberries, blueberries & all berries
12. sweet bell peppers
…plus collards & kale
…plus summer squash & zucchini & Hawaiian Papaya (a GMO)
The Clean Fifteen
Produce that is safe to purchase conventionally:
1. asparagus
2. avocado
3. cabbage
4. cantaloupe
5. corn
6. eggplant
7. grapefruit
8. kiwi
9. mangoes
10. mushrooms
11. onions
12. papayas
13. pineapples, watermelon
14. sweet peas (frozen)
15. sweet potatoes
What is your favorite Fruit?
Do you like Fruits or Veggies better?
All Love,
Juliane
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