Organic vs Non
“Dirty Dozen” (Buy these fruits and veggies ORGANIC)
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- Peaches
- Apples
- Sweet bell peppers
- Celery
- Nectarines
- Strawberries
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- Cherries
- Kale
- Lettuce
- Imported grapes
- Carrots
- Pears
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“Clean fifteen”
(Conventional grown versions of these items are fine)
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- Onions
- Avocados
- Sweet corn
- Pineapples
- Mangoes
- Asparagus
- Sweet peas
- Kiwis
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- Cabbages
- Eggplants
- Papayas
- Watermelons
- Broccoli
- Tomatoes
- Sweet potatoes
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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.