Organic vs Non

Nutrition + Fitness Tips
Written By Amanda Edell

“Dirty Dozen” (Buy these fruits and veggies ORGANIC)

[one_half first]

  • Peaches

  • Apples

  • Sweet bell peppers

  • Celery

  • Nectarines

  • Strawberries

[/one_half]

[one_half]

  • Cherries

  • Kale

  • Lettuce

  • Imported grapes

  • Carrots

  • Pears

[/one_half]

“Clean fifteen”

(Conventional grown versions of these items are fine)

[one_half first]

  • Onions

  • Avocados

  • Sweet corn

  • Pineapples

  • Mangoes

  • Asparagus

  • Sweet peas

  • Kiwis

[/one_half]

[one_half]

  • Cabbages

  • Eggplants

  • Papayas

  • Watermelons

  • Broccoli

  • Tomatoes

  • Sweet potatoes

[/one_half]

Why? Fruits and veggies grown from the earth usually have less pesticides and other harmful preserves on them compared to those grown above ground.

Foods to add to your diet:

  • Fiber rich carbs: whole grain oats, cereals, quinoa, long-grain brown rice, veggies, fruits and berries)

  • Healthy Fats: monounsaturated fats and omega-3 fatty acids – olive oil, avocado, flaxseed, acai, walnuts, almonds, butter, chocolate, sustainable varieties of fish {trout, wild salmon, sardines})

  • Quality Protein: plant sources of protein (beans mixed with whole grains for complete protein); sustainable fish, pasture-raised, grass-fed organic meats, eggs and dairy.

Fishes to eat:

  • Wild Alaskan Salmon

  • Pacific Halibut

  • Farmed Rainbow Trout

  • US Albacore, yellowfin tuna

  • Dungeness crab

Avoid:

  • Farmed salmon

  • Farmed tilapia

  • Chilean sea bass

  • Eel

Why?

Multiple studies have shown farm raised fish to contain significantly larger amounts of pollutants including mercury and PCBs.

Are you trying to get pregnant? Make sure to…

  • Eat organic

  • Avoid big, fatty fish

  • Filter your water

  • Watch plastics (use pyrex)

  • Breast feed

  • Let your partner know they should also go plastic free.

Amanda Edell
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