The Dirty Dozen and Clean 15: A Mom's Raw Truth About Food Pesticides

Food and chemicals should never go together. Doctors aren't sure why autoimmune issues are growing so quickly, but we know these chemicals cause harm. So, let's minimize our exposure.

Let me paint you a picture: There I was, many moons ago, standing in the produce section, having what I like to call my weekly "organic crisis." You know the one - where you're staring at two containers of strawberries, one organic ($7.99) and one conventional ($3.99), while your toddler is attempting to climb out of the cart, and your budget is screaming, "Girl, those conventional berries are fine!" Little did I know then that those seemingly identical strawberries could contain up to 22 different pesticide residues. Yes, you read that right - twenty-two! That discovery was just the beginning of my journey into understanding food pesticides and making better choices for my family.

When I first started researching pesticide exposure in our food supply after my own autoimmune diagnosis, I felt like I needed a PhD in chemistry just to understand what I was putting in my shopping cart. But here's what I've learned: while we can't eliminate all exposure to pesticides, we can make informed choices that significantly reduce our risk. And the best part? I'm going to show you how to do it without breaking the bank or losing your mind.

Understanding the Dirty Dozen: My Wake-Up Call to Food Pesticide Exposure

The Environmental Working Group (EWG) releases its Dirty Dozen list annually, and let me tell you, 2024's list was an eye-opener. These are the fruits and vegetables that tested positive for the highest pesticide residues. As someone who used to eat conventional strawberries like they were going out of style (spoiler alert: they topped the dirty list again), this information hit hard.

The 2024 Dirty Dozen (In Order of Contamination):

• Strawberries 

• Spinach

• Kale, Collard & Mustard Greens 

• Apples 

• Grapes 

• Bell & Hot Peppers

• Cherries

• Peaches

• Pears 

• Celery 

• Tomatoes

• Nectarines

If these chemicals are safe, why do workers wear hazmat-looking getups when spraying my salad greens?

Here's the truth bomb that changed everything for me: conventional farming practices often involve multiple applications of pesticides throughout the growing season. When I learned this, I literally dropped my conventional apple (okay, I didn't really drop it, but I did give it some serious side-eye, washed it again and peeled the skin).

The Clean 15: Finding Relief for Your Budget and Mind

Now for some good news! The Clean 15 list is like a gift from the universe to our wallets. These fruits and vegetables typically contain fewer pesticide residues, either because of their thick skins that we peel and throw away or because they naturally require fewer pesticides to grow.

2024's Clean 15 Superstars:

• Avocados

• Sweet Corn

• Pineapple

• Onions

• Papaya

• Sweet Peas (Frozen)

• Asparagus

• Honeydew Melon

• Kiwi

• Cabbage

• Mushrooms

• Cantaloupe

• Mangoes

• Sweet Potatoes

• Watermelon

Beyond Lists: My Holistic Approach to Clean Eating

It's scary that we can't see if there are chemicals on our food.

Let's talk about getting real with our food choices. After my autoimmune diagnosis, I had to get serious about pesticide reduction methods. But I also had to be practical - I have a kid and I live in NYC, and rent is NOT cheap! Here's what I've learned works:

For the Dirty Dozen:

• Buy organic when possible and stock up and freeze if it's on sale

• Buy frozen organic options (often cheaper!)

• Grow your own when feasible (my sad little tomato plant is currently frozen solid outside)

• Join a local CSA or food co-op (this is a fantastic option. Google can help find one near you)

• Shop at farmer's markets late in the day for deals (make sure you ask them if they are organic, low spray or no spray. Organic and no-spray are best)

For the Clean 15:

• Conventional is usually fine

• Still wash thoroughly (I use a mixture of water, white vinegar and a few drops of Dr. Bronner's Castile soap in a spray bottle from the dollar store)

• Buy in season for best prices

• Consider frozen options for off-season

• Look for sales and stock up

It's especially important to buy the organic versions of foods that can not be peeled.

Making Empowered Choices: Your Personal Food Journey

Remember when I mentioned my "organic crisis" in the produce aisle? Well, now I have a system. I allocate my organic budget to the Dirty Dozen items we eat most often, and I save money by buying conventional Clean 15 items. This balanced approach has helped me reduce our exposure to food pesticides while keeping our grocery bill manageable.

Some practical tips I've learned along the way:

• Frozen organic berries are usually cheaper than fresh

• Local organic farms often have "ugly" produce at discount prices

• Growing your own herbs is surprisingly easy (even for not-so-green-thumb gardeners like me!)

• Building relationships with local farmers can lead to better prices (last summer, I got to chatting with the mushroom guy at the farmers market, and I negotiated a bulk price for lion's mane. Yay!)

• Seasonal eating naturally reduces pesticide exposure

• Always ask the sellers at the farmers market if they are low-spray, no-spray, or if they have an actual Organic certification. Some farms are conventional. Don't assume they're safe just because they sell there.

• If you buy conventional, peel the skin if you can. You will remove most of the gunk that has been sprayed, including the pesticides and waxes.

You know, as I wrap up this post, I can't help but think about that mom I used to be - paralyzed in the produce aisle, trying to make the "perfect" choices. If that's you right now, please know that every small step counts. Whether you're just starting to learn about food pesticides or you're a seasoned organic shopper, your efforts to protect your family's health matter. We're all just doing our best, and sometimes that means organic strawberries, and sometimes it means conventional ones - and that's perfectly okay.

Keep growing and learning,

Dominika 🌱

P.S. If you're ever feeling overwhelmed in the produce aisle, just remember this... All food should be safe. And it's not your fault that it's not. It's also not your fault if you didn't know about some of the info above. It's OK. We are all still learning! Together, we've got this. ❤️