Fit Fare

The sun is extending its hours, the temperatures are rising, and in some parts of the world, the trees are already beginning to bloom.  In our household the transition into spring means a renewed focus on health, and a wonderful new assortment of fresh fruits and vegetables to provide inspiration.  Yet as the in-season selections begin to hit my local produce market, I stand trying to remember (as I do every year), which foods I must buy organic and which I might let slide in favor of my pocketbook.  This year, I have decided once and for all to create a “must buy organic” list and some tips to help me quickly navigate the produce department.

For starters, I referenced an analysis done by the U.S Department of Agriculture.  It rated 43 fruits and vegetables by the amount of pesticide residues they retain, even after washing and peeling (when customary).  The following is their “Dirty Dozen” list, an obvious foundation for my organic grocery-shopping list (beginning with the worst offender):

Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes - Imported
Spinach
Lettuce
Potatoes

On the other end of the spectrum their “Twelve Cleanest” list may help to provide some conventional relief to my bank account (ending with the cleanest):

Papaya
Broccoli
Cabbage
Bananas
Kiwi
Sweet peas - frozen
Asparagus
Mango
Pineapples
Sweet Corn - frozen
Avocado
Onions

The Environmental Working Group  offers a full list of these pesticide rankings plus a downloadable wallet guide in both English and Spanish (frutas y verduras anyone?).  Unfortunately, my computer did not wish to cooperate with the download, but the information is readily available on their website.

Beyond this report, I discovered some excellent organic and pesticide-reducing tips to keep in mind:

• In general, items that we do not typically peel will have a higher risk for pesticide retention.  This is one of the reasons our favorite handheld fruits and many leafy vegetables rank higher on the ‘go organic’ list.
• Produce you consume regularly may merit occasional organic consideration.  Even if blueberries are not in the top half of the list, a cup per day might warrant a pesticide break from time to time.
• When purchasing conventional, eat a wide variety of fruits and vegetables. This may help to limit your exposure to any one type of pesticide residue.
• Watch out for dried fruit.  Few studies have been performed in this area, but some scientists contend that the dried versions may contain higher concentrations of certain pesticides.  Reaching for organic raisins and organic dried apples could be wise.
• Shop in season and local whenever possible.  Difficult growing conditions, storage, long-distance shipping, and more relaxed chemical practices in some foreign countries can easily translate into a higher pesticide load.
• Don’t forget about baby food.  Toxic pesticides may be an even bigger concern to quickly growing bodies.  Not to mention, the condensed form of produce found in baby food could potentially hold a higher concentration of residues.
• Prepare your produce properly.  Rinse it in cold water, trim the tops and the very outer portions of leafy vegetables, and peel and cook produce when appropriate.

When considering organic, there is at least one other important factor.  A lack of pesticide residue does not mean that the products were not heavily sprayed.  If your primary concern is the environment, be sure to widen your budget for organics, and welcome them into your kitchen whenever possible.