By now, most of us know the drill. Eat more fruits and vegetables, less meats and processed foods. Whenever possible, go organic. And, in the words of Michael Pollan, “don’t eat anything your grandmother wouldn’t recognize as food.”
All great advice, but is it possible to do on a budget? According to the folks at the Environmental Working Group, the answer is yes. They recently published a handbook to help consumers navigate their way to a diet that is nourishing and gentler on the environment.
The effort builds off their popular Shopper’s Guide to Pesticides in Produce. Recommendations are based on affordable foods that pack the highest nutrient punch while carrying the lowest levels of pesticides, environmental pollutants, and artificial ingredients.
Topping the list of healthful fruits are bananas, pears, watermelon, and domestic nectarines. Consumers are urged to purchase organic peaches and avoid non-organic dried apples due to their pesticide burden.
Broccoli, collards, carrots, and cabbage topped the list of healthful vegetables. Again, due to pesticide levels, organic peppers, green beans, and potatoes are suggested.
Opt for fat-free or 1% milk—you’ll cut calories and industrial pollutants while getting your calcium. Top rated proteins included whiting, squid, goat, eggs, and turkey. And red, black, lentil, or pinto – you can’t go wrong with dried beans.
Feeling hungry? Check the full list out at: www.ewg.org/goodfood.
Web Links
Good Food on a Tight Budget
http://www.ewg.org/goodfood/index.php
Shopper’s Guide to Pesticides in Produce
Photo, taken on March 11, 2006, courtesy of Lisa Sinclair via Flickr.