She Strengthens

Smart Shopping on a Budget: Prioritizing Organic Produce

As a recent college graduate living on a tight budget, I’ve had to rethink my approach to healthy eating. Gone are the days of ignoring the harsh realities of pesticides and toxic chemicals in our food. After taking a course in Environmental Chemistry and Toxicology, I realized the importance of making informed choices when it comes to the food I put in my body.

The Dirty Truth About Produce

The Environmental Working Group’s (EWG) Annual “Dirty Dozen” and “Clean Fifteen” lists provide valuable insights into which fruits and vegetables are most contaminated with pesticides. Based on their research, I’ve identified eight key foods that are crucial to buy organic.

The Top 8 “Dirty” Foods to Buy Organic

1. Strawberries, Peaches, Nectarines, and Apples: These fruits are consistently found to have high levels of pesticide residues, with some samples containing up to 17 different pesticides.
2. Potatoes: The USDA found that potatoes have more pesticides by weight than any other produce tested.
3. Peppers: One sample of sweet peppers contained 15 different pesticides, making them a major concern.
4. Leafy Greens: Many of the same toxic pesticides found on hot peppers are also used on leafy greens, including chlorpyrifos, which has been banned from use on most produce.
5. Grapes: Like sweet peppers, grapes are often contaminated with multiple pesticides, raising concerns about wine production as well.
6. Spinach, Arugula, and Watercress: These leafy greens are commonly treated with chlorpyrifos and other harmful chemicals.
7. Kale: While kale is often associated with healthy eating, it’s also frequently contaminated with pesticides.
8. Hot Peppers: Similar to sweet peppers, hot peppers are treated with a range of toxic chemicals, including chlorpyrifos.

The “Clean Fifteen”: Where You Can Save

On the flip side, there are 15 foods that are relatively safe to buy non-organic, including:

1. Avocados: With only 1% of avocados testing positive for pesticide residues, they’re a safe bet.
2. Sweet Corn: This summer staple is rarely contaminated with pesticides.
3. Pineapples: Fresh pineapples are a low-risk choice.
4. Cabbage: This crunchy veggie is typically pesticide-free.
5. Frozen Sweet Peas: Frozen peas are a convenient and safe option.
6. Onions: Whether you prefer sweet or savory, onions are a low-risk choice.
7. Asparagus: This spring favorite is rarely treated with pesticides.
8. Mangoes: Fresh mangoes are a healthy and relatively safe choice.
9. Papayas: Another tropical fruit that’s low in pesticide residues.
10. Kiwis: Kiwis are a low-risk fruit option.
11. Eggplant: This purple veggie is typically pesticide-free.
12. Honeydew Melon: A refreshing summer treat that’s low in pesticides.
13. Grapefruit: This citrus fruit is a safe bet.
14. Cantaloupe: Another melon variety that’s low in pesticide residues.
15. Cauliflower: This versatile veggie is rarely contaminated with pesticides.

Beyond Organic: Free-Range and Grass-Fed

When it comes to animal products, labels like “free-range” and “grass-fed” can be misleading. While the USDA doesn’t regulate these terms, they generally indicate that animals were given outdoor access and fed a diet of grass rather than corn or other grains. If you’re concerned about animal welfare, look for products that are both free-range and grass-fed. However, if you’re prioritizing nutrition, grass-fed products are a better bet, as they contain higher levels of omega-3 fatty acids.

By making informed choices about which foods to buy organic, you can prioritize your health without breaking the bank. Happy shopping!