When To Go Organic, And When Not To

Choosing organic produce is a great way to limit your exposure to toxins and pesticides while helping the environment. Food labeled organic must be produced without conventional pesticides and synthetic fertilizers and without antibiotics, growth hormones, genetic engineering, or irradiation. But organic choices come with a high price tag, often 25 to 50 percent more than conventionally produced foods.

If you can’t afford to buy organic in everything you eat but you still want better-for-you food choices, you can prioritize by knowing when to buy organic and when to save on non-organic selections. Because some conventionally grown fruits and veggies don’t readily absorb pesticide residues, they make safe, inexpensive alternatives to the organic varieties.

Follow the List
The nonprofit Environmental Working Group ranks produce based on the pesticides present in them. The group has created a “Dirty Dozen” list of produce to avoid in the conventional form, and a “Clean 15” list of those fruits and vegetables that have the lowest pesticides, making them healthy options in conventional form.

The Dirty Dozen. When it comes to the following items, you get greater health benefits by buying the organic, chemical-free versions of these twelve fruits and veggies.

Go organic when buying:
1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Cherries
10. Kale/Collard Greens
11. Potatoes
12. Grapes (imported)

The Clean 15. These fruits and vegetables have the lowest traces of pesticides, if any. You can save money by buying the conventional, non-organic versions of these produce selections.

Buy non-organic:
1. Onions
2. Avocado
3. Sweet Corn
4. Pineapple
5. Mangos
6. Sweet Peas
7. Asparagus
8. Kiwi
9. Cabbage
10. Eggplant
11. Cantaloupe
12. Watermelon
13. Grapefruit
14. Sweet Potato
15. Honeydew

For an even easier way to choose, here’s a great rule of thumb: When buying softer-skin fruits (cherries, strawberries) as well as fruits that you usually eat unpeeled (apples, pears), buy organic. Also go organic on those fruits and veggies you tend to eat often and in large quantities (lettuce, celery, carrots). Skip organic on those items you never eat with the skins on (onions, bananas, pineapple).

To save more, buy organic fruits and veggies in season when they’re cheaper. Also try the store-brand organic options for additional savings, and use coupons.

Another great way to go healthy without busting the budget is by buying locally produced foods at farmers’ markets and through co-ops. Many vendors avoid pesticides and follow all the standards that classify produce as organic even though the foods aren’t always “certified” as such. That’s because the certification process can be cost-prohibitive for small growers. Visit your local market, ask questions and get to know the farmers who sell organic foods.

Make the Right Nutritional Choices
There’s no denying that better nutrition plays a big role in combating PMS symptoms and keeping you feeling your best. By wisely incorporating organic choices into your diet, you can reap additional health benefits without breaking the bank.