Buying healthy organic produce from the grocery store is not exactly a low cost endeavor, especially when food costs are soaring. But fortunately, there’s a great grocery shopping hack that can save you some money while still allowing you to make healthier food choices.
The Symbiotic Relationship Between Food & Overall Health
As experts in naturopathic medicine, we place a large emphasis on diet and nutrition as the backbone of good long-term health. In fact, the old adage is actually true: we are what we eat!
Literally.
Our skin regenerates itself entirely every two months, our blood supply is replaced every three months and our liver can renew in a matter of weeks! These bodily home renovations are only possible because of what we eat and drink.
This is why what we choose to put into our bodies matters a lot. Eating healthy, balanced, and nutritious foods, allows us to dictate the composition of our body, mind, and overall health. Thus, by choosing what we eat, we can choose who we become!
However, it’s not exactly easy to make healthy food choices when we go to the grocery store, especially in the world of corporate agriculture where whole foods are sprayed by various chemicals such as pesticides, herbicides, and preservatives.
The main problem is that despite the fact that the foods themselves are healthy, the chemicals they’re being exposed to are known to have negative effects on our health. In fact, the cumulative exposure to these harmful agents can overwhelm the digestive tract and our body’s ability to detox them.
How Do Organic Foods Protect Your Health?
Herbicides and pesticides are known to cause major health side effects such as negatively impacting the microbiome, creating a toxic burden, acting as a hormone disruptor or even being a neurotoxin.
One very helpful way to avoid these negative health consequences is to buy organically grown, non-GMO and glyphosate-free foods whenever possible. By doing this, you’re not just eating healthier, you’re also steering clear of the potential harm caused by repeated exposure to pesticides, herbicides, and synthetic preservatives.
Think of it as giving your body a cleaner, safer fuel to thrive on. Your health deserves that extra layer of protection!
Many pesticides act as hormone disruptors in the body
How To Choose Healthy Food When Shopping?
We know what you’re thinking, buying organic, non-GMO, and glyphosate-free foods can be expensive, especially with food costs rising every day. And you’re absolutely right; it’s a valid concern! That is why we want to introduce you to a helpful tool: the Environmental Working Group’s (EWG) Clean 15 and Dirty Dozen lists.
These lists are updated annually and highlight the “cleanest” and “dirtiest” non-organic produce based on thorough testing data from the Department of Agriculture and the Food and Drug Administration. The 2025 guide analyzed 47,510 samples of 46 fruits and vegetables.
Here’s how it works:
- The Dirty Dozen includes the 12 fruits and vegetables with the highest pesticide and herbicide contamination levels.
- The Clean 15 features the 15 produce items with the lowest levels of these residues.
By using these lists, you can shop smarter. Focus on buying organic for items on the Dirty Dozen list, and feel confident choosing non-organic options from the Clean 15. It’s a practical way to prioritize your health without breaking the bank!
Clean 15: Don’t Worry About Buying These Organic Since They’re Fairly ‘Clean’ | ||||
|---|---|---|---|---|
Papaya | Onions | Pineapple | Sweet Corn | Avocados |
Cabbage | Kiwi | Honeydew Melon | Asparagus | Sweet Peas (frozen) |
Carrots | Sweet Potatoes | Mangoes | Mushrooms | Watermelon |
Dirty Dozen (Do Your Best To Buy These Organic Whenever Possible) | |||
|---|---|---|---|
Strawberries | Spinach | Kale, Collard, & Mustard Greens | Grapes |
Peaches | Pears | Nectarines | Apples |
Green Beans | Blueberries | Cherries | Bell & Hot Peppers |
Healthy foods form the building blocks of a healthy body and brain
Personalized Nutrition for Lasting Wellness
As a naturopathic doctor, Dr. Romi Raina, ND, puts a great deal of emphasis on counselling about healthy eating. He recognizes that eating healthy is important for long-term good health, but it is often challenging, which is why he spends a great deal of time analyzing his patients’ diets and offering realistic and practical advice on how to improve it in a step-by-step and enjoyable manner.
Long Story Short
Now that you’re equipped with valuable information about making healthier food choices, take the next step towards optimizing your overall health. Working with a naturopathic doctor allows you to create a personalized nutrition plan that aligns with your health goals, ensuring you make the best choices for your well-being.
Don’t wait any longer to invest in your health! Book your naturopathic appointment now on Aspire Natural Health with Dr. Romi Raina, ND, and embark on a journey towards a healthier, happier you!
