Guidelines for Making Better Choices at the Grocery Store
Pesticides are used to protect crops from pests and diseases, but unfortunately, they can also be harmful to our health. Research links pesticide exposure to a range of health issues, including cancer, leukemia, heart disease, and other serious conditions.
Going fully organic can be expensive and impractical for many families, but there are other ways to reduce your exposure to harmful chemicals. Besides washing your fruits and veggies thoroughly, another great option is following the Dirty Dozen and Clean Fifteen lists. These annual lists, put together by the Environmental Working Group (EWG), highlight the 12 fruits and veggies most contaminated with pesticides and the 15 with the least. While these lists are based on U.S. produce, they’re still relevant in Canada, since much of the produce here is imported from the U.S. and both countries have similar farming practices.
How To Choose Healthier Produce
The 2025 list won’t be out until July, but here’s the 2024 version to help you start making better choices at the grocery store now:
Dirty Dozen
- Strawberries
- Spinach
- Kale/Collard Greens/Mustard Greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Bell and Hot Peppers
- Cherries
- Blueberries
- Green Beans
Clean Fifteen
- Carrots
- Sweet Potatoes
- Mango
- Mushrooms
- Watermelon
- Cabbage
- Kiwi
- Honeydew Melon
- Asparagus
- Sweet Peas
- Papaya
- Onions
- Pineapple
- Sweet Corn
- Avocados
If your family loves a lot of the items on the Dirty Dozen list and eats them in large amounts, it’s a good idea to prioritize buying them organic. You can find these options at stores like Community Natural Market or Blush Lane in Calgary or Edmonton.
Eating healthy isn’t just about counting calories. It’s also about making smarter choices to protect your health. By paying attention to the Dirty Dozen and Clean Fifteen, you can avoid unnecessary chemicals and feel better about what you’re putting on your plate.
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