Organic Living: Produce on a Budget

In my family, eating organic produce is a very important part of our healthy lifestyle. Many non-organic foods are treated with harsh pesticides, which can pass into the produce itself. As the person in charge of the family’s budget, I know that organic food is costly, so I’m always seeking to get the most bang for my buck. There are some foods, called “the dirty dozen”, that have high-levels of contaminants and I always buy organic. Produce with a thicker peel is generally considered to be low in contaminants. These foods are called the “Clean 15.” If I’m on a tight budget, I buy these items non-organic.

The “Dirty Dozen”

▪    Peaches

▪    Apples

▪    Sweet Bell Peppers

▪    Celery

▪    Nectarines

▪    Strawberries

▪    Cherries

▪    Pears

▪    Grapes (Imported)

▪    Spinach

▪    Lettuce

▪    Potatoes

The “Clean 15”

▪    Onions

▪    Avocado

▪    Sweet Corn (Frozen)

▪    Pineapples

▪    Mango

▪    Asparagus

▪    Sweet Peas (Frozen)

▪    Kiwi Fruit

▪    Bananas

▪    Cabbage

▪    Broccoli

▪    Papaya

Some more ways to save:

• Buy in-season. Here’s a great reference for seasonal produce.
• Visit your local Farmers’ Markets! (Check out our favorite Oahu markets!)*
• Grow your own! It doesn't get more local than your own backyard. DumBell Fitness will soon be featuring weekly gardening posts to encourage you to develop your green thumb! 

*Not all produce at Farmers' Markets is certified organic, but most grow their fruits and veggies without pesticides. Always be sure to check with the farmer for full details.

Sometimes you still won’t be able to buy organic because of budget constraints or limited selection, and that’s OK! Here are some tips to still make your produce as healthy as possible:

• Wash and scrub your produce under running water for at least 30 seconds.
• Peel the skin.
• Discard the outer leaves of leafy greens such as lettuce.

 To make things even easier at the market, download a free printable of both the “Dirty Dozen” and “Clean 15.”