Recently the Environmental Working Group's annual"Dirty Dozen" list came out. It is this group's awareness tool for the health risks of pesticides. What is important to remember, in addition to the important message that pesticides in our foods can pose health risks, is that this does not mean that you have to avoid these foods altogether. Here are some ways to keep your favorite fruits and vegetables on your list.
1. Avoid top ten lists of"best foods". Any time you narrow your list of foods you eat to a dozen or so, you automatically concentrate their risks, as well as their benefits. I noticed that on this list of foods (listed below), several foods showed up that are common on diet diaries of clients who are trying to eat"healthy". If you eat blueberries because they are brain friendly, vary them with kiwi and watermelon. Every food has a benefit, and you don't want to miss out!
2. Eat organically. Organic produce is grown without the use of pesticides, immediately eliminating their risk.
3. Use a fruit and vegetable wash. I find them in my local grocery store, but if you don't see them, you can also order them online. Here is a list of brands available at amazon.com.
4. Eat locally and in season. When you eat fruits and vegetables that are not in season, they must be imported. And regulations about pesticides differ in different countries. It's nice to eat cherries in January, but you're going to have a better idea of what rules governed their production if you wait until July and get the ones your local farmer grew. (They are likely going to taste better too, since they weren't picked early and trucked thousands of miles before getting to your table.)
5. Become familiar with the"Clean 15". This is the EWG's other list that doesn't get as much press, probably because good news doesn't sell as much viewership and advertising time. It's the list of the cleanest fruits and vegetables, and it includes:
onion
avocado
sweet corn
pinepple
mango
asparagus
sweet peas
kiwi
cabbage
eggplant
papaya
watermelon
broccoli
tomato
sweet potato
OK, here's the list. Again, just because a food appears on this list doesn't mean you shouldn't have it. It just means these choices should be purchased, handled, and consumed with more delicacy, and should not be consumed in excess just because they're"healthy". If you'd like their wallet guide, and their upcoming iPhone application, click here.
Celery
Peacches
Strawberries
Apples
Blueberries
Nectarines
Bell Peppers
Spinach (this sample was found to contain as many as 48 different pesticide residues--wash thoroughly!)
Kale
Cherries
Grapes
Leafy greens
Carrots
Pears