Meet the Dirty Dozen and the Clean 15

As the summer months approach and temperatures rise, people choose fruit as a refreshing treat. Fruits and vegetables are a very important part of your eating plan, nurturing your body with vitamins and minerals. In addition, eating fruits and vegetable lowers your risks of various diseases including, diabetes and cancer. I like to suggest eating at least five servings of fruits  and vegetables a day and making a rainbow out of your choices. Choose many different colors and varieties to ensure that you get the most vitamins and minerals.

Over the past few years there has been a new choice at the market..organic produce.  Research has shown that organic products have higher levels of nutrients, taste better, and are grown in healthier environments. Organic farmers must adhere to strict guidelines in order to claim the products are organic. Some of the guidelines include:  refrain from using pesticides, sewage sludge, and synthetic fertilizers for at least three years prior to obtaining certification and continue the same practices. Yes, you read it correct, SEWER SLUDGE!  In addition, farmers must refrain from hormone and antibiotic use in animals. Produce from a USDA approved organic farm must test at minimal or zero for pesticides.   

If we could afford to buy all of our produce organic that would be the optimal choice.  However, times are hard and money scarce, which is why I feel it is important to tell my community about the Dirty Dozen and the Clean 15.

The Dirty Dozen contains between 47-67 pesticides per serving. Whenever possible the following produce should be organic:  celery, peaches, strawberries, apples, domestic blueberries, nectarines, bell peppers, lettuce, spinach, kale and collard greens, cherries, potatoes and imported grapes. Washing the produce will not rinse away the pesticides, but it will eliminate dirt and harmful bacteria.

Studies have shown there is a link between pesticide exposure and health problems including attention-deficit disorder, cancer and issues with the nervous system. You can reduce your daily toxin exposure by 80 percent if you choose organic produce.

The Clean 15 does not have to be organic. When tested, the produce contained a trace amount or no pesticides. The strong outer layer protects the produce from the pesticides.  The Clean 15 include: onions, avocados, sweet corn, pineapple, mango, peas, asparagus, kiwi fruit, cabbage, eggplant and cantaloupe. 

My rule of thumb is to use the above list as a guide. Look for produce sales.  Giant has had organic strawberries on sale for two weeks. In addition, the Emmaus Farmers Market vendors have organic produce at reasonable prices. Participate in a CSA. Eat fruit that is in season. And my new-found gem..Suburban Organics. The produce is organic, they have reasonable prices, and it is delivered to you door! For a complete list of produce you can visit the Environmental Working Group's Web site at www.foodnews.org.

Remember, you are what you eat! You and your body are worth it.