back to Organic & Local
Foods |
||
Protecting Yourself from Pesticides
The U.S. Department of Agriculture found that even after washing, some fruits and vegetables consistently carry much higher levels of pesticide residue than others. The Environmental Working Group developed the list of the "dirty dozen" fruits and vegetables. They say you should always buy organic when possible because their conventionally grown counterparts are likely to be loaded with pesticides. The Cleanest 12 generally do NOT contain pesticide residue.
Other organic foods worth considering:
- Meat
- Chicken and other poultry
- Milk
These foods contain no hormones. No antibiotics have been added. Antibiotics have been related to increased antibacterial resistance in humans.
Seafood: There are no USDA organic certification standards for seafood; producers are allowed to make their own organic claims.
Baby food
Because baby food is made up of condensed fruits and vegetables, the pesticides can be more concentrated. Don't want to pay the high price for organic baby food? Make your own out of organic fruits and veggies.
Do organic foods cost more?
On average, organic foods cost 50% more. Organic foods are more labor intensive to produce and supplies are more limited.
How to save money buying organic food:
- Shop sales, farmers markets, and house brands.
- Join a co-op, a buying club, or grow your own.
- Gradually start buying organic.
How to protect yourself from "non-organic" pesticides:
- Buy fresh produce in season. Fewer pesticides are used when long storage and long-distance shipping are not required.
- Trim tops and the very outer portions of celery, lettuce, cabbage, and other leafy vegetables that contain most of the pesticide residue.
- Peel and cook when appropriate, even though some nutrients may be lost in the process.
- Eat a variety of fruits and vegetables; this will help limit exposure to any one type of pesticide residue.
- Purchase only produce that is under USDA regulations; produce imported from other countries is not grown under the same regulations that are enforced by the USDA.
- Wash produce just before preparation. Some experts report scrubbing with a brush removes nearly all insects and dirt, as well as bacteria and some pesticide residues.
- Trim the fat from meats and the skin and fat from
poultry and fish; some pesticide residues concentrate in animal fat.
Are organic foods higher in nutrients?
No. Nutrient levels in foods are determined by such factors as plant variety, soil quality, climate, how it is harvested and stored.
Are organic snack foods any healthier?
Not necessarily. While organic chips, crackers, cookies and ice cream are free
of unhealthy trans fats, many are just as sugary and salty as their non-organic
counterparts.
For additional information go to:
- Environmental Working Group
- IFIC's newsletter Food Insight, May/June 2003 issue
- Environmental Protection Agency Pesticides and Food Family Tips
- The National Organic Program
Dana Juarez, RD, CDE is a Registered Dietitian and Certified Diabetes Educator. She is a wellness educator in the Inland Empire outside of Los Angeles, California.
