The Food "Dirty Dozen"

12 foods you should only buy organic

by Dermot Doherty

Organic food can be expensive compared to conventionally grown food. Here are some things you can do to optimize your organic food intake and organic food expenditure.

The "Dirty Dozen" is a list of 12 foods that you should only buy organic due to the amount of pesticides used when conventionally grown.

  1. Kale

  2. Apples

  3. Pears

  4. Peppers

  5. Nectarines

  6. Grapes

  7. Spinach

  8. Cucumbers

  9. Eggplant

  10. Tomatoes

  11. Peaches

  12. Potatoes

Other organic rules of thumb

Eating the skin rule. If you plan on eating the skin of the fruit or vegetable, the general rule is that you should buy organic. If you don't plan on eating the skin then non-organic/conventionally grown can be ok.

Larger is not always better rule. A large or shiny fruit is not necessarily a sign of Nutrient Density. It could be a sign that the produce has taken on more water due to being a GMO (Genetically Modified Organism) or having been grown using an artificial fertilizer.

What is Nutrient Density

Nutrient Density = Nutrients / Calories
by Dermot Doherty

Food contains both nutrients and calories (energy) among other things such as fiber and water. Calories come from carbohydrates, fats, and proteins. Nutrients are things such as vitamins, minerals, and phytochemicals (chemical compounds produced by plants).