Small Steps: Eating Organic Produce (Part 1)

The Environmental Working Group has done extensive research on organic produce and has come up with two vitally important lists: The Dirty Dozen and The Clean Fifteen. The Dirty Dozen are foods that contain so many harmful toxins that you should always buy them organic. The Clean Fifteen are foods that are low in pesticides, so you do not have to buy them organically.

The test were carried out on foods as they are typically eaten. This means a banana peeled, an apple washed, etc.That being said, just washing and peeling the items from the Dirty Dozen list is not enough.

DIRTY DOZEN (WORST-BEST)                    CLEAN 15 (BEST-WORST)
1. CELERY                                                             1. ONIONS
2. PEACHES                                                         2. AVOCADO
3. STRAWBERRIES                                             3 . SWEET CORN
4. APPLES                                                            4. PINEAPPLE
5. BLUEBERRIES                                                 5. MANGOS
6. NECTARINES                                                  6. SWEET PEAS
7. BELL PEPPERS                                                7. ASPARAGUS
8. SPINACH                                                          8. KIWI
9. CHERRIES                                                        9. CABBAGE
10. KALE/COLLARD GREENS                          10. EGGPLANT
11. POTATOES                                                     11. CANTALOUPE
12. GRAPES (IMPORTED)                                 12. WATERMELON
                                                                              13. GRAPEFRUIT
                                                                              14. SWEET POTATO
                                                                               15. HONEYDEW MELON

Why you should care: Pesticides are agents sprayed on crops to kill bugs, but they also can harm humans, especially during fetal development and early childhood. Scientist advise that we lower our consumption of these things.

That's good, but organic foods are too expensive. That is where balance and planning come in. You don't have to buy everything organic. For example, if you are cooking something that starts out with "the trinity"(onions, bell pepper, and celery), then buy the bell pepper and celery organic, but not the onions. Or if you usually eat fruit that is on the Dirty Dozen, then diversify and add some things from the Clean 15. If you shop wisely, and balance your produce between the lists, then eating organically doesn't have to break the bank.


*I just did a little detective work at my local chain grocer. I used their online delivery option to compare organic and regular produce items. I  found three products from the Dirty Dozen list in organic (their online organic list was very limited) and in the regular produce section. I chose the most inexpensive products on both lists, but made sure to compare the same products.

The results: Potatoes were $1.83/lb. organic and $0.66/lb for the regular. Blueberries were $3.99 a package for the organic, and $3.00 for the regular. Peaches were $0.67/lb. for the organic, and $0.68/lb for the regular. So you see that the price difference for organic produce varies. The potatoes were much more expensive organic while the organic peaches were a little less than the regular.


Please follow this link for the Environmental Working Group's Full List, which includes 49 fruits and veggies. 

Coming soon:  Part 2: I explore Community Supported Agriculture (CSA) groups. With CSAs you can get organic produce for really cheap, and support your local farmers at the same time!