When it comes to making healthier food choices organic, grass-fed, and non-gmo foods can be a bit more expensive and in some cases harder to access. When it comes to picking up more nutrient-dense options at the store you do not always have to get everything organic. There is some leeway when it comes to organic versus not, especially if you are tight on budget. Also, it is important to do your research when it comes to analyzing different products at the grocery store. You want to be cautious of greenwashing and other health marketing tactics that might persuade you to purchase a not-so-great product.

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Here is a list of items that are known as the “dirty dozen”.

These fruits and vegetables are packed with the most pesticides. These items should be purchased organic/locally and cleaned thoroughly once purchased. You should allow a little more in your budget to be able to purchase these organic produce items.

1. Strawberries
2. Spinach
3. Kale, Collard, and Mustard Greens
4. Nectarines
5. Apples
6. Grapes
7. Bell and Hot Peppers
8. Cherries
9. Peaches
10. Pears
11. Celery
12. Tomatoes

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On the other hand, we have a group of fruits and vegetables that are known as the “clean fifteen”.

These are the items that you can stay budget-friendly on and save some more money by not purchasing organic. 

1. Avocados
2. Sweet Corn
3. Pineapple
4. Onions
5. Papaya
6. Sweet Peas
7. Asparagus 
8. Honeydew Melon
9. Kiwi
10. Cabbage
11. Mushrooms
12. Cantaloupe
13. Mangoes 
14. Watermelon
15. Sweet Potatoes 

The reason why you should be more cautious of this list of items in deciding whether to purchase organic or not is due to pesticide residue. Experts say pesticide residue was still found on over 70% of the non-organic produce tested in the dirty dozen category. 

This is quite alarming considering that most people are unaware of this list and the dangers pesticide exposure can have on your health. 

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Here are some symptoms someone might experience from pesticide exposure over time:

• Headaches/Migraines 
• Nausea
• Dizziness
• Respiratory Issues
• Hormonal Imbalances
• Thyroid Imbalances
• GI Issues

Unfortunately, it does not stop at this short list of produce items. Being conscious of ALL of your purchases at the store is essential to your health.

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Here are some tips to consider when shopping at the store to ensure you are getting the most nutrient-dense items on the shelf:

• Checking to make sure your grains are either sprouted or are glyphosate free
• Looking for the non-GMO sticker on packaged goods
• Opting for grass-fed meats or wild-caught fish 
• Ensuring no extra synthetic vitamins are being put into your products (this is common with milk) 
• Looking for non-homogenized milk
• Avoiding nasty gums, fillers, and additives in your products 

Having these tips up your sleeve when going to the store and analyzing your food choices is pivotal when making changes or starting a health journey. It can be a bit tough at the beginning because it feels like everything at the store is filled with stuff you do not want, but it becomes easier and your body will thank you for it later. 

Choosing to shop locally is another smart decision. When purchasing meats finding a local butcher or farm close by that delivers can be a great affordable option for most depending on your location. 

It is important to note that you want your grocery cart to be filled with as few processed foods as possible. Trying to get back to how our ancestors ate is the key. Consuming the most nutrient-dense foods will be the biggest bang for your buck.