o Strive for 3-5 fruits and vegetables daily (organic, when possible);
o Increase fiber intake by choosing whole grain products (brown rice, whole wheat bread and pasta, whole grain cereal);
o Choose low-fat, organic milk/dairy products;
o Reduce/eliminate intake of processed foods and sugar;
o Incorporate more nuts, seeds, and legumes (beans) in your diet and reduce intake of animal protein;
o Drink at least eight 8-oz glasses of purified water daily
This is just the beginning. Don’t be overwhelmed; just take it one step at a time. I bet most of you are asking, “What exactly is organic and why is it good for me?” Well, I’m glad you asked! The term “organic” is a labeling term which ensures the consumer that the particular food item was produced with minimal use of “off-farm inputs” (i.e, herbicides, pesticides, fertilizers, and animal by-products) and instead using management practices that restore, maintain, and enhance ecological harmony. The principal guidelines for organic production are to use materials and practices that enhance the ecological balance and natural systems and that integrate the parts of the farming system into an ecological whole.
So, in saying all of that, what’s in it for you, huh? Well, here’s a few good reasons you benefit from buying organic:
Organic foods taste great! It makes sense- well-balanced soils produce strong, healthy plants that become nourishing food for people and animals.
Organic production reduces health risks. Many pesticides were registered long before extensive research linked these chemicals to cancer and other diseases. Organic agriculture is one way to prevent any more of these chemicals from getting into the air, earth, and water that sustain us.
Organic farms respect our water resources. The elimination of polluting chemicals and nitrogen leaching, done in combination with soil building, protects and conserves our water resources.
Another option is to buy organic produce selectively, as certain foods tend to have higher or lower amounts of pesticides.
The following foods tend to have the highest levels of pesticides:
Vegetables: Spinach, Potatoes, Bell Peppers, Hot Peppers, Celery
Fruits: Peaches, Apples, Strawberries, Nectarines, Pears, Cherries, Raspberries, Grapes
The list below includes foods that tend to be lower in pesticides:
Vegetables: Cauliflower, Brussels Sprouts, Asparagus, Radishes, Broccoli, Onions, Okra, Cabbage, Eggplant
Fruits: Pineapples, Plantains, Mangos, Bananas, Watermelon, Plums, Kiwi, Blueberries, Papaya, Grapefruit, Avocado
That’s just to name a few because the list could go on and on. So give it a try and buy a couple of organic food products and compare the taste. Make a conscious decision about what you are putting in your body and be proud that you are truly nourishing it with highly nutritious foods that are free from chemicals and animal by-products. And if you like, you can email me at Christine@CompassionateNutritionist.com to let me know about your progress. I’d love to hear from you!
Christine Watsonm MS, RD has been teaching health, wellness, and nutrition since 1992. She is a nutritionist, registered dietitian, and certified wellness coach. As the owner of Compassionate Nutritionist, LLC, Christine’s goal for her clients is to help them incorporate healthy eating, wellness, and fitness into their busy lives. To learn more about the services Christine offers, go to her website at http://www.CompassionateNutritionist.com or email her at Christine@TheAlternativeWeigh.com
