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The Environmental Working Group, a nonprofit organization in Washington, DC, recommends going organic on produce that is most susceptible to pesticide residue, like peaches.
A crunchy, low-calorie vegetable with a bit of vitamins A, C, and K, folate, potassium, and manganese, one large stalk of celery has only about 10 calories. A medium-sized pear contains about 103 calories and is a good source of vitamin C and fiber. Spinach is a great source of protein, vitamins A, C, E, and K, thiamine, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Potatoes are a good organic purchase, especially since most conventional potatoes are pesticide-intensive crops.
Cows raised on conventional farms are often given recombinant bovine growth hormone (rBGH) to boost the amount of milk they produce. According to the Organic Trade Association, livestock on an organic farm cannot be given antibiotics or growth hormones unnecessarily. Kids tend to eat a lot of peanut butter, and peanut butter made from just organic peanuts and salt is better than conventional peanut butter with added hydrogenated oils and sugar.
Because kids' immune systems are not fully developed, they may be at greater risk from some pesticides than adults.
The organic seal means the food is grown, harvested, and processed according to government standards that include limits on amounts and residues of pesticides, hormones, and antibiotics. The Environmental Working Group lists several foods as having the least pesticide residues and not worth spending the extra money to buy organic varieties. The health benefits of conventionally grown produce far outweigh potential risks from pesticide exposure, so enjoy broccoli raw or cooked after washing well.
Bananas are a good source of vitamin C, potassium, and manganese, and a great source of vitamin B6. A half-cup of fresh peas contains about 55 calories and is rich in vitamins A, C, and K, thiamine, and manganese.

A good source of thiamine and folate, one cooked ear of yellow corn contains about 111 calories.
Avocados are loaded with dietary fiber, potassium, magnesium, and folate, and vitamins B6, C, E, and K. Wash and scrub produce under streaming water to remove dirt, bacteria, and surface pesticide residues -- even produce with inedible skins, such as cantaloupe. One thing experts agree on: Regardless of whether you choose locally grown, organic, or conventional foods, it’s important to eat plenty of produce. Marion Nestle, PhD, MPH, Paulette Goddard professor of nutrition, food studies, and public health, New York University; author, What to Eat. But government limits set safe levels of pesticide use and residue allowed on foods, organic or not. Whether or not you buy organic celery, you can reduce pesticide residues, dirt, and bacteria by thoroughly washing the stalks under streaming water.
And while buying organic berries may give you a lot of bang for your organic buck, you may also want to consider buying local. And although the risk to humans isn't clear, added hormones do show up in supermarket beef. Feeding them organic baby food provides peace of mind and ensures you give your baby the best start. Florets that are dark green, purplish, or bluish contain more beta-carotene and vitamin C than paler or yellowing ones.
Four cooked spears of asparagus contain about 13 calories and are a great source of protein, vitamins A, C, E, and K, thiamine, riboflavin, niacin, folate, iron, phosphorus, potassium, copper, manganese, and selenium. The health benefits of such a diet far outweigh any potential risks from pesticide exposure.
Experts recommend spending most of your organic food dollars on produce and the foods you eat most often.

Locally grown foods are usually fresher, and kinder to the environment, than produce that's traveled a long way to your store. It's a good idea to scrub a pear's skin to reduce pesticide residue and bacteria, even in organic pears. Organic foods cannot be treated with any sewage sludge, bioengineering, or ionizing radiation. This vitamin C-packed veggie is also a great source of vitamins A, K, and B6, folate, potassium, and manganese. Remove and throw out the outer layers to cut down on dirt, bacteria, and pesticide residues. If you want to go the extra mile, you can scrub even produce with inedible skins such as bananas before eating them to help keep any contaminants on the skin from spreading to the edible part of the fruit.
Pull them open a little to make sure that the ear contains tightly packed rows of plump kernels. Because kids' immune systems may not be fully developed, they may be at greater risk from some pesticides than adults.
But if you have a baby or child who drinks milk, consider taking precaution and choosing rBGH-free or organic. Make half your plate fruits and vegetables for their health-promoting, disease-preventing substances. If you can't afford it, scrubbing their skins under running water can help reduce pesticide residues, too.

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