Are You Eating The Dirty Dozen Or The Clean 15?

August 4, 2018

Hi Everyone! Have you ever stood in the produce section of the grocery store and wondered what fruits and veggies you should be choosing from the organic area, and what ones are OK to buy non-organic? I have thought this before, then I discovered the Environmental Working Group's Clean 15 and Dirty Dozen produce shopping lists. No more guesswork here!

Because I am such a fan of produce, knowing what to buy was important to me. Produce is one of the most important things that you can eat for your health, which is why veggies and fruit are a BIG part of my LifeFit 360 Whole Body Eating Plan!

Both fruits and vegetables are bursting with important nutrients like vitamins, minerals, and antioxidants, which are compounds believed to help reduce your risk of many diseases and age-related illnesses. For example, two of my favorite veggies are kale and spinach, which studies show are brimming with powerful antioxidants called lutein and zeaxanthin. These compounds help protect your eyes from cataracts and macular degeneration, important as we get older.

Benefits Of Produce:

Another good benefit of eating lots of produce is that they are a crucial part of a healthy diet when you're trying to lose weight. Because fruits and vegetables contain a lot of fiber and water, they fill you up for very few calories. Most veggies have 10 to 15 calories per serving. Even the few exceptions, such as avocado, lima beans, and potatoes, have just around a hundred calories per serving. Best of all, they keep you feeling full. When it comes to fruits, it's important to keep in mind that unlike vegetables they typically contain more natural sugar, and as a result more calories. So if you are trying to lose weight, focus on veggies a little more than fruits.

And as an added bonus, eating vegetables and fruits will help you look your best, giving your skin and hair a healthy glow! I like to add blueberries to my diet because they are full of antioxidants that reduce wrinkle causing inflammation, and sweet potatoes which have vitamin C, a nutrient that boost collagen production.

Because there are so many options to choose from and so many healthy ways to prepare them, produce should be a MUST for your healthy lifestyle! That’s why these "Clean 15" and "Dirty Dozen" produce shopping lists are so helpful! They take the guesswork out of what to buy organic, helping you to choose the healthiest versions of the produce you love.

Foods You Should Buy Organic:

The Dirty Dozen

1. Strawberries
2. Spinach
3. Nectarines
4. Apples
5. Grapes
6. Peaches
7. Cherries
8. Pears
9. Tomatoes
10. Celery
11. Potatoes
12. Sweet Bell Peppers

Foods That You Don't Need to Buy Organic: The Clean 15

1. Sweet Corn
2. Avocados
3. Pineapples
4. Cabbage
5. Onions
6. Frozen Sweet Peas
7. Papaya
8. Asparagus
9. Mangoes
10. Egglants
11. Honeydew Melon
12. Kiwis
13. Cantaloupes
14. Cauliflower
15. Broccoli

They also list Hot Peppers as an additional vegetable to be careful of and buy as an organically grown variety.

You can learn more about these lists, and how the Environmental Group chose each list here. And don't forget to start your free trial of my LifeFit 360 10-Week Whole Body Plan! I have so many easy, healthy recipes as part of the personalized eating plan, I know you will love it!

Let's get fitter, together - inside and out,

Denise