Guide to Buying Produce



Dirty Dozen

Environmental Working Group (EWG) releases a list of fruits and vegetables that are most likely to contain pesticide residue. This list is known as the “dirty dozen”. You can use this list to figure out what foods to buy organic in order to reduce the pesticide intake.
Produce on this list:
  • Apples
  • Celery
  • Strawberries
  • Peaches
  • Spinach
  • Nectarines (imported)
  • Grapes (imported)
  • Sweet bell peppers
  • Potatoes
  • Blueberries (domestic)
  • Lettuce
  • Kale/collard greens

Clean 15

Environmental Working Group also lists the 15 fruits and vegetables that contain the least amount of pesticide. This list is known as the “Clean 15”.
Produce that contains the least pesticide:
  • Onions
  • Sweet Corn
  • Pineapples
  • Avocado
  • Asparagus
  • Sweet Peas
  • Mangoes
  • Eggplant
  • Cantaloupe (domestic)
  • Kiwi
  • Cabbage
  • Watermelon
  • Sweet Potatoes
  • Grapefruit
  • Mushrooms

EWG is based in the United States, and the list refers to fruits and vegetables found in the States; however a lot of produce sold in Canada comes from the United States, or is imported from the same countries, so EWG’s lists can be used in Canada as well as a guide to buying produce.

The bottom line:

You should not avoid fruits and vegetables because of pesticides. The benefits of eating fruits and vegetables that were grown conventionally are still greater than the risks of pesticide exposure.
Make sure that you include 5-10 serving of fruits and vegetables in your diet every day!

Email us

Nutrition Tip #29



Include a super-food with your meals
Superfoods are packed with vitamins and minerals, and have many health benefits. Generally, brightly colored fruits and veggies can be classified as superfoods, as well as whole grains, beans, nuts and seeds. Add berries to your breakfast, add baby spinach and tomatoes to your sandwich at lunch, have salmon for dinner, and eat an orange and a handful of nuts as a snack.

Insurance Coverage

Health insurance companies generally provide coverage for nutrition counselling. Check with your private insurance provider for coverage on services provided by a registered dietitian.

CONTACT INFORMATION

Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2

Tel: (647) 533-5511
Email: nutritioncheck@live.ca