Browsing the vegetable bins at the grocery store comes with a certain sense of scrutiny and attention to detail. So many options exist; organic, non-GMO, local – the list goes on. With the variety of choices available it can be tricky to know just how to navigate the produce section in order to provide the best options for your family while staying within the budget.

One of the biggest arguments against buying organic fruits and vegetables is generally the cost. Leery shoppers wonder “Is it really worth it?” Arguably, others state “Pesticides aren’t really THAT bad.”

Keep in mind:

• Pricing depends on item, location and the demand for the product. Consider the fact that organic farming is more labor intensive, farms are usually smaller and organic farmers don’t often receive government funding.

• Pesticides are designed to kill living organisms like insects and fungi. While helpful in growing produce that looks favorable and is able to grow to a mature state, pesticides can also be linked to brain and nervous system damage, cancer and hormone disruption in humans (1).

• Building awareness around farming practices, the use of chemicals and the impact of pesticides on our health is important to eating well. It pays to stay informed on the terms that are floating around our grocery store instead of pushing the cart frantically while grabbing the cheapest option.

A few common terms:

Organic – Produce is generally grown without the use of pesticides, synthetic fertilizers, sewage sludge, or genetically modified organisms (2).

Conventional – Produce that is grown with the use of herbicides, pesticides and synthetic chemical fertilizers. Conventional farming practices are highly resource and energy intensive but also highly productive (3).

GMO- Genetically modified organism. A plant, animal or other organism whose genetic makeup has been modified in a laboratory. GMO produce often includes corn, soybeans, papayas and squash rank among the top genetically modified produce  (4).

Non-GMO- Fruits and veggies that have NOT been modified genetically in a lab. GMO seeds are prohibited in organic produce therefore organic vegetables are non-GMO.

Local- Produce that is grown in a nearby area in which you live. Produce grown locally can be found in grocery stores, road stands and farmers markets.

Each year, the Environmental Working Group,  an American environmental organization, announces their Shoppers Guide to Pesticides in Produce. Annually, these updated lists serve as guides to help shoppers make informed decisions on which produce is absolutely worth spending the extra dollars on when it comes to organic options.  

Clean Fifteen: Least pesticide residues – Safe to consume as conventional produce.

Dirty Dozen: Most pesticide residues – Buy these in organic!

When creating the weekly shopping list, give it due diligence and make every attempt to purchase organic produce that is found on the “dirty dozen” list. When buying fruits and vegetables found on the “clean fifteen” list, feel free to relax a little, save your pennies and opt for the conventional type.

Next steps

Click here to access a downloadable graphic that is a wonderful grocery shopping companion and will always keep you informed each year. Keep it at your fingertips so you can make the best choices possible when it comes to purchasing healthy produce.

References:

1. Environmental Working Group. “EWG's 2018 Shopper's Guide to Pesticides in Produce™.” EWG, www.ewg.org/foodnews/.

2. Frequently Asked Questions. (n.d.). Retrieved from https://organic.org/faqs/

3. Conventional farming. (n.d.). Retrieved from http://www.appropedia.org/Conventional_farming

4.  What is a GMO? (n.d.). Retrieved from https://www.nongmoproject.org/gmo-facts/what-is-gmo/

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