Mitzi Dulan – America's Nutrition Expert
Skinny Pear Limonade (Skinny Lemonade Cocktail)
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Pistachio Salad
Cucumber Refresher Mocktail
Slow Cooker Light and Creamy Black Bean Chicken
Skinny Pear Limonade (Skinny Lemonade Cocktail)

April 4th, 2014

6 Tips for Packing Your Kids Lunch

March 27th, 2014

Pistachio Salad

March 24th, 2014

Cucumber Refresher Mocktail

March 21st, 2014

Slow Cooker Light and Creamy Black Bean Chicken

March 13th, 2014

12 WORST Pesticide Containing Fruits and Vegetables!

written by America's Nutrition Expert: Mitzi Dulan, RD, CSSD

If you follow my blog or have read my blog, the “Dirty Dozen” published by the Environmental Working Group (EWG) might sound familiar to you. They use data compiled by the USDA to create a list of the fruits and vegetables with the highest levels of pesticides.

An updated 2011 list was just published and apples are now taking the top spot for most contaminated, higher from the fourth ranking last year.

Here’s the updated list. You might notice cherries are no longer on the list.

Dirty Dozen 2011

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines (imported)
  7. Grapes (imported)
  8. Sweet bell peppers
  9. Potatoes
  10. Blueberries (domestic)
  11. Lettuce
  12. Kale/collard greens

The EWG also creates a list of the “clean fifteen” which includes the fruits and veggies with the lowest levels of pesticides. Since these foods are low on the pesticide list, you don’t need to feel compelled to always buy organic. You will find many fruits and vegetables that you don’t consume the outer covering such as watermelon, pineapple, kiwi and avocado.

Clean Fifteen 2011

  1. Onions
  2. Sweet corn
  3. Pineapples
  4. Avocado
  5. Asparagus
  6. Sweet peas
  7. Mangoes
  8. Eggplants
  9. Cantaloupe (domestic)
  10. Kiwi
  11. Cabbage
  12. Watermelon
  13. Sweet potatoes
  14. Grapefruit
  15. Mushrooms

We do know that pesticide residues on fruits and vegetables are not completely avoided by simply washing or peeling. In fact, when testing pesticides the USDA washes and peels just like an average consumer. Since we do not know all of the potential health risks with pesticide exposures, it is smart to try to limit as much as possible.

The bottom line is you can slash your pesticide intake by choosing organic for the “dirty dozen” list and try to eat more from the clean list. An apple a day might not always keep the doctor away so choose organic apples AND aim to make 1/2 of your plate of fruits and vegetables!

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