Guide to Organic Produce

As a Registered Dietitian working with cancer patients and survivors, I get a lot of questions from patients and clients about whether or not they should buy organic produce.  The fact is that in most cases, organic produce is more expensive, smaller sized and less attractive than its conventionally-grown counterpart. 

My opinion on this subject is that:

“It is NOT ALWAYS necessary to choose organic instead of conventionally grown produce” and here is why…

 While, it’s true that not all produce is created equal, certain types may be a little more risky to your health (in terms of harmful contaminates) than others. 

So, when deciding between organic or conventional fruits and vegetables, think about the parts that you will eat: If you eat the whole thing (including the skin) or if the skin of the fruit/veggie is thin/porous than there may be a greater chance of consuming harmful pesticides. 

However, the bottom line is that ANY type of produce is better than none at all- but if you are interested is choosing organic, here is my

“Guide to Organic Produce”

“Dirty Dozen”

12 (actually 14) Most Contaminated Fruits and Vegetables (choose organic varieties when possible)

§  Peaches

§  Apples

§  Sweet Bell Peppers

§  Celery

§  Nectarines

§  Strawberries

§  Cherries

§  Pears

§  Grapes (Imported)

§  Spinach

§  Lettuce

§  Potatoes

§  Kale/Salad Greens

§  Green beans

“Clean 15”

Lowest in Pesticides (Choosing Organic is not necessary)

·         Onions



Some Delicious conventionally-grown Dragon Fruit

·         Sweet Corn

·         Pineapples

·         Avocado

·         Cabbage

·         Sweet peas

·         Asparagus

·         Mangoes

·         Eggplant

·         Kiwi

·         Cantaloupe - domestic

·         Sweet potatoes

·         Grapefruit

·         Watermelon

·         Mushrooms

Remember to always wash your produce thoroughly- even if you plan on cooking it!

**Make your own Vegetable wash (and it’s cheap too!)**

Try using a combination of lemon juice and water mixed together in a spray bottle at a ratio of 1 part lemon juice to 4 parts water

If you don’t have lemon juice, you can substitute apple cider vinegar or white distilled vinegar in the same 1:4 ratio with water.

  Completely spray produce with the mixture, let it sit for 30 seconds and rinse off with cool, clean water for another 30 seconds & “Va-la” your fruits & veggies are ready to eat!!

If you like my articles- feel free to leave me a comment or suggestions for future topics!!