bowled over Organic too expensive? Not with these tips By Dr. Sarika Arora, MD 10/19/2017 While I was talking with a patient about organic fruits and vegetables, she shared a common concern — price. Many of us want the health benefits, but the truth is that buying organic can be a lot more expensive. I face this issue myself. It can really add up when you try to buy organic everything. So this is what I suggest to make the healthiest choices that fit your budget when it comes to buying fruits and vegetables. Get to know the Dirty Dozen and the Clean Fifteen The first thing I suggest is to take a look at the Dirty Dozen Plus and Clean Fifteen lists from the Environmental Working Group . The Dirty Dozen Plus refers to the fruits and vegetables that are most likely to carry pesticide residue, while the Clean Fifteen are those less likely. Start your shopping list with these ideas from the EWG The Dirty Dozen Plus The Clean Fifteen 1. Strawberries 2. Apples 3. Nectarines 4. Peaches 5. Celery 6. Grapes 7. Cherries 8. Spinach 9. Tomatoes 10. Sweet bell peppers 11. Cherry tomatoes 12. Cucumbers Plus: Hot peppers Plus: Kale/Collard greens 1. Avocados 2. Sweet corn 3. Pineapples 4. Cabbage 5. Sweet peas (frozen) 6. Onions 7. Asparagus 8. Mangos 9. Papayas 10. Kiwi 11. Eggplant 12. Honeydew melon 13. Grapefruit 14. Cantaloupe 15. Cauliflower If you regularly purchase foods on the Dirty Dozen list then strongly consider switching to organic. But if you still need to buy fresh produce from the Dirty Dozen list due to budget restrictions, make sure you soak and wash them thoroughly to minimize your consumption of pesticides. If you re regularly purchasing foods on the Clean Fifteen list, feel free to choose the non-organic version when price is a factor. For example, a small family could typically go through a couple of bell peppers, cucumbers and bunches of spinach every week. So I would suggest buying organic. But when you buy sweet corn, pineapples, avocados and kiwi, you could buy what s on sale. More simple ways to save I do the following to make sure I m getting the most bang for my buck at the grocery store: Make a weekly meal plan. I plan meals around organic items or Clean Fifteen options that are on sale. This lets me buy in bulk too another great way to stretch your budget. Buy frozen fruits and vegetables. They can be a great budget-friendly option to make sure you re still getting your nutrients. Frozen can often be a better option too as they re picked at peak ripeness giving greater nutritional content and they re free of pathogens and dirt. Choose local, organic greens. Protect your family by choosing organic greens to reduce exposure to harmful chemicals/pesticides. And try to choose local whenever possible. To keep things simple, I recommend my patients have at least 1 huge salad daily with as much color on the plate as possible. To feel your best, we want each meal to be a chance to heal. The more color = more nutrients = more energy. For example, one of the most common deficiencies in the American diet is magnesium, which can contribute to fatigue, constipation, anxiety and headaches. It's important to consume multiple servings of dark leafy green vegetables to increase magnesium, calcium and iron. Talk to a farmer. If you shop at a farmer s market, talk with the people growing your food. Ask about their pesticide use. Some farmers use very little to none of certain pesticides, but aren t certified organic. Take it step by step. In the grand scheme of things, the goal is to get in more fruits and veggies, so whatever way works best for your budget and lifestyle is a step in the right direction. Hope you have some happy and healthy eating! I would love to hear your ideas for eating well on a budget - post a comment on our Facebook . keep at bay
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