Picking the right produce on a budget

Shopping for groceries, especially produce, whether at the grocery store or farmers’ market, can sometimes be a bit reminiscent of the old eeny, meeny, miney, moe game, but not as entertaining. In fact, it can be downright stressful wondering, “If I buy non-organic produce, what nutritional benefits is my family actually getting?,” “Should I buy organic bananas and opt for non-organic apples, or the other way around?” or “Maybe it would be better just to go all organic, but eat less?” I completely understand as I’ve been there myself. I wanted to buy organic cauliflower the other day, but at $3 per pound, and weighing 2.5 pounds, I had to ask myself if it made sense to spend one-fourth of my grocery allowance for the day on cauliflower. After lingering way too long, causing the produce guy to glance at me once or twice with the “It’s not rocket science, lady” look on his face, I opted for the non-organic choice. However, as if on cue, that nagging little voice in my head began, “Do you really think you made the right choice? Do you?!” The important thing to keep in mind here (and to remind myself as well) is to not lose perspective. Organic is definitely the choice to make if you can afford it, but buying produce, even if it’s non-organic, is always a better choice than going without. Something I’ve found helpful is Environmental Working Group’s “Dirty Dozen, 2011” list. EWG is a non-profit focused on public health, and updates this list every year based on pesticide residue testing data from the U.S. Department of Agriculture. Ranked from highest levels of pesticide to lowest, the list should provide you with a good reference to lessen the perplexity of picking your produce. 1. Apples 2. Celery 3. Strawberries 4. Peaches 5. Spinach 6. Imported nectarines 7. Imported grapes 8. Sweet bell peppers 9. Potatoes 10. Domestic blueberries 11. Lettuce 12. Kale/collard greens The group also lists the “Clean 15,” items that rank lowest in pesticide residue. 1.Onions 2. Sweet Corn 3. Pineapples 4. Avocado 5. Asparagus 6. Sweet peas 7. Mangoes 8. Eggplant 9. Domestic cantaloupe 10. Kiwi 11. Cabbage 12. Watermelon 13. Sweet Potatoes 14. Grapefruit 15. Mushrooms “Though buying organic is always the best choice, we know that sometimes people do not have access to that produce or cannot afford it,” said Ken Cook, EWG president. “Our guide helps consumers concerned about pesticides make better choices among conventional produce, and lets them know which fruits and vegetables they may want to buy organic.” Registered dietitian Ann Dunaway Teh, as reported on CNN’s Health web site, says while this is a great list to start with, you shouldn’t be discouraged from buying non-organic produce if that’s all you can afford. “The wider variety of fruits and vegetables that you eat, the lower your risk, overall, to pesticide residues,” she said. So, certainly don’t avoid eating non-organic produce all together, but mix it up by choosing other fruits and vegetables lower on the “Dirty Dozen” list, and some from the “Clean 15.” Always be sure to use a produce brush while rinsing your fruits and vegetable under cool water and follow up by drying with a paper towel. Another way to eat healthier is to purchase more food that’s unprocessed and unrefined. For example, a potato is a whole food, as opposed to a potato chip that has been cut, salted and fried. While some may think whole food is more expensive, there are ways to add it to your diet, while sticking to your budget: Buy Seasonal: Farmers’ markets or food co-ops are great places to find fruits and vegetables in season. For example, asparagus in the spring and strawberries in the summer will be more affordable than the other way around. For a list of what’s in season and when, visit http://www.wisebread.com/fresh-fruits-and-vegetables-by-the-month Buy in Bulk:Some people may steer clear of these bins as they may wrongly think it’s too expensive, or won’t know what they’re buying. Stop thinking so much and just go look! Buying in bulk is actually an affordable way to add spices, dried fruits, nuts, beans and grains. You’re not paying for packaging, labeling and advertising as you do with canned and bagged foods. Secondly, you only buy what you need, therefore you’re less likely to throw away waste. Grow a Garden:With just a little work, growing your own garden is inexpensive and rewarding! Even if you live in an apartment, you still have window sills. A kitchen window couldn’t be more perfect for fresh herbs and lettuces. If you have a patio, you can start the perfect little container garden of plants like tomatoes and peppers, which don’t need a lot of space. If you have a backyard, but you’re thinking that perhaps it isn’t sunny enough to grow produce, fear not, as not all vegetables and herbs need to sunbathe. Some shade and partial shade lovers include garlic, mint, potatoes, carrots, lettuce, and broccoli. Stock Your Freezer: Whenever you see whole foods on sale, stock up and freeze. This is a great way to save on local or organic produce, fish, poultry and meat. Waste Nothing: Start surveying the contents of your refrigerator more often and get creative with leftovers so they don’t go to waste. Chicken from last night’s dinner can make a great sandwich the next day or puree left-over veggies and sneak them into the marinara on your kids’ noodles. Or, if you don’t think you’ll eat it before it expires, freeze it. Leftover soups, stews, sauces, casseroles and cut-up veggies make a great go-to when you need a quick meal or when cupboards start getting a bit bare.