We should all be eating more fruits and vegetables.
They're packed with vitamins and minerals, often loaded with fiber, aid in weight management, help prevent disease, and allow for overall improved health.
But should your consider pesticides when choosing your produce? When is organic produce a better choice and when can you stick with conventional?
Don't worry, as always, I am here to shoot you straight and I am adamantly against fear mongering when it comes to health and what foods you should and shouldn't be eating.
I know there can be a lot of confusion around organic vs. non organic produce.
Are ALL pesticides harmful?
If I buy non organic is that dangerous?
What if I can't afford it - what should I do?
Hang with me and I'll teach you the best way to choose your fruits and veggies.
Let's dive into the world of pesticides and produce, and how to make informed choices without getting overwhelmed!
The Dirty Dozen vs. The Clean 15
The Environmental Working Group (EWG) has made it easier for consumers to navigate the produce aisle with their annual lists. The EWG is a non-profit organization dedicated to empowering people to live healthier lives in a healthier environment.1 One of their well-known initiatives is the annual release of the "Dirty Dozen" and "Clean Fifteen" lists. The "Dirty Dozen" highlights fruits and vegetables that tend to have the highest levels of pesticide residue, even after washing. While the "Clean Fifteen" lists fruits and vegetables typically have lower levels of pesticide residue. By consulting these lists, consumers can make knowledgeable choices about which produce items to purchase organic and which can be bought conventionally. This can help reduce exposure to pesticides and promote healthier eating habits.
The Dirty Dozen: These fruits and vegetables tend to have the highest levels of pesticide residue, even after washing.
Strawberries
Spinach
Kale, Collard Greens, and Mustard Greens
Nectarines
Apples
Grapes
Peaches
Cherries
Blueberries
Pears
Green Beans
Bell and Hot Peppers
The Clean 15: These fruits and vegetables typically have lower levels of pesticide residue.
Carrots
Sweet Potatoes
Mangoes
Mushrooms
Watermelon
Cabbage
Kiwi
Honeydew Melon
Asparagus
Sweet peas (frozen)
Papaya
Onions
Pineapple
Sweet Corn
Avocado
Organic vs. Conventional: A Balanced Approach
While organic produce is often considered healthier, it can be more expensive. If you can't afford to buy organic, don't worry! It's still better to eat mostly single-ingredient whole foods, even if they're not organic. When possible, prioritize organic produce, especially for those on the Dirty Dozen list. However, like most things, a balanced approach is key. Don't stress too much about perfection. Enjoy your food and focus on overall healthy eating habits.
Why Choose Pesticide-Free Produce When You Are Able?
Many people prefer to limit their exposure to pesticides, as they have been linked to serious health concerns, including:
Cancer: Pesticides like glyphosate (found in Roundup) have been classified as probable carcinogens.
Neurological disorders: Organophosphate and carbamate pesticides can harm the nervous system.
Reproductive problems: Some pesticides have been associated with infertility, birth defects, and hormonal disruptions.
Endocrine disruption: Pesticides can interfere with the body's hormone system.
Additional Tips for Healthy Produce Choices:
Wash your produce: Even organic produce can have dirt and bacteria.
Peel when possible: Peeling fruits and vegetables can remove some pesticide residue.
Choose local and seasonal produce: Locally grown produce is often less likely to be treated with pesticides.
Consider buying from farmers' markets: Farmers' markets often offer fresh, locally grown produce.
By making informed choices based on the EWG's list, you can do your best to select the healthiest options for you and your family. Remember, knowledge is power. When we know better, we can do better! I know nutrition can seem overwhelming, but I'm here to help simplify and reduce stress surrounding food! Have you considered working with me 1:1? If you’d like to work individually with me to dial in your nutrition & lifestyle in a way that fits your unique circumstances and finally reach your health & fitness goals, follow this link.
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