The Environmental Working Group (EWG) recommends cutting down on the most contaminated fruits and vegetables to reduce exposure to chemicals and pesticides. Known as the "dirty dozen," these veggies are higher in dangerous additives than others and should be the first ones to be replaced for organic fare. Other foods can follow suit if you can afford to switch completely to organic.
Step 1
Replace the "dirty dozen" produce items for their organic counterparts. The group is populated by peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, carrots, pears, leafy greens and grapes. If possible, choose those grown locally and buy only when in season to prevent ingesting preservatives.
Step 2
Switch to certified organic meat, which has a USDA seal that guarantees the animals have not been given antibiotics or hormones. Red meat and chicken are particularly prone to being high in hormones and other chemicals so are best avoided unless organic. Better yet, eat healthier by adding non-meat sources of protein to your diet, such as organic soybeans and tofu, sold at health food stores.
Step 3
Buy organic potatoes. Potatoes often make the "dirty dozen" list, which means they are high in pesticides. They are particularly damaging because they get a double dose of pesticides: the ones applied to the plants and to the soil. These are both absorbed rapidly because the potato grows underground. To make your diet even more healthful, skip potatoes (which are high in sugars) and instead eat cabbage, cauliflower or mushrooms.
Step 4
Shop at farmers markets. Not only are the foods there more likely to be organic (ask to make sure), but they are also locally produced, so items are more likely to be fresh. Farmers' markets are a good place to find cheap organic foods, especially if you go near closing time, when sellers are more likely to give you a discount.
Step 5
Buy products in season and freeze them yourself. When produce is available locally, buy in bulk, package and freeze for the rest of the year. This will give you easy access to healthful, organic foods throughout the year without costing you a fortune.
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