The Dirty Dozen and Clean Fifteen: Your Guide to Smarter Produce Choices

When it comes to eating healthy, few pieces of advice are as consistently recommended as "buy organic." And for good reason - organic agriculture eschews the use of harmful synthetic pesticides, growth hormones, and other questionable additives, making organic foods a significantly safer and more nutritious choice for consumers.

However, the higher price tag associated with organic products can present a challenge, especially for those on a tighter budget. That's where the Dirty Dozen and Clean Fifteen come in - two incredibly useful lists that can help you navigate the produce aisle and maximize your health benefits without spending a fortune.

What Are the Dirty Dozen?

The Dirty Dozen is an annual ranking published by the Environmental Working Group (EWG) that identifies the 12 fruits and vegetables found to contain the highest amounts of pesticide residues. This list is compiled based on an analysis of testing data from the United States Department of Agriculture (USDA) and the Food and Drug Administration (FDA).

For 2023, the Dirty Dozen includes:

1. Strawberries

2. Spinach

3. Kale

4. Nectarines

5. Apples

6. Grapes

7. Bell Peppers

8. Cherries

9. Peaches

10. Pears

11. Celery

12. Tomatoes

These conventionally grown produce items are the most heavily treated with pesticides, meaning they're likely to contain the highest concentrations of these potentially harmful chemicals even after washing. As a result, the EWG strongly recommends purchasing organic versions of these foods whenever possible to minimize your exposure.

What Are the Clean Fifteen?

On the flip side, the Clean Fifteen is the EWG's list of the 15 fruits and vegetables found to have the lowest levels of pesticide residues. This means you can generally purchase these items in their conventional, non-organic form without major health concerns.

The 2023 Clean Fifteen includes:

1. Avocados

2. Sweet Corn

3. Pineapples

4. Onions

5. Papaya

6. Sweet Peas (frozen)

7. Asparagus

8. Mangoes

9. Kiwis

10. Cabbage

11. Cauliflower

12. Broccoli

13. Mushrooms

14. Honeydew Melon

15. Cantaloupe

These foods are typically grown using fewer pesticides, or the chemicals used tend to be less harmful and more readily removed through washing and peeling. As a result, you can prioritize purchasing the non-organic versions of these items to save money without compromising too much on nutritional quality.

How to Use the Lists

The Dirty Dozen and Clean Fifteen are powerful tools that can help you make more informed, budget-friendly choices in the produce aisle. Here are a few ways to leverage these lists:

• When your budget allows, opt for organic versions of the Dirty Dozen items to minimize your pesticide exposure.
• For the Clean Fifteen, you can generally purchase the conventional, non-organic varieties to save money without major health concerns.
• Focus on swapping out the most contaminated produce (Dirty Dozen) for organic first, then gradually incorporate more organic items from the Clean Fifteen as your budget permits.
• Use the lists as a starting point, but remember that every person's health needs and financial situation is unique. Adjust your priorities accordingly.

Ultimately, the Dirty Dozen and Clean Fifteen provide a valuable framework for navigating the complex world of conventionally grown versus organic produce. By using these lists to guide your purchasing decisions, you can make smarter choices that support your health and your budget.