Grocery shopping isn’t always straightforward—especially when you’re staring down the price tags in the produce aisle. Should you splurge on organic? Is it actually healthier? And what’s the deal with pesticides? In this post, we’ll explore how organic and conventional produce compare—so you can shop with more confidence.
What Does “Organic” Mean?
Understanding what organic really means can help you decide if it aligns with your health and environmental values.
Organic farming:
Avoids synthetic pesticides, herbicides, and fertilizers
Uses naturally-derived pesticides
Relies on natural methods like crop rotation and composting
Promotes soil health and biodiversity
For some, choosing organic is about more than just avoiding potentially harmful chemicals—it’s a vote for cleaner farming practices and environmental health.
Is Organic Produce Healthier?
You might assume organic produce is more nutritious because of natural farming practices, and there’s some truth to that. While studies show vitamin levels are about the same in organic and conventional produce, research suggests that organic options often have more antioxidants and polyphenols, which are beneficial plant compounds linked to better health.
Is Organic Produce Safer?
Many people are concerned about synthetic pesticides in their food, especially when it comes to long-term health or feeding their families.
Certain groups are especially vulnerable to these effects, including:
Children
Pregnant women
Older adults
People with chronic illnesses
Farm workers
The good news is that the largest risks are caused by just a few specific pesticides, concentrated in a handful of foods. Meaning that most of the produce you buy, whether organic or conventional, only poses a low to moderate risk. Therefore, being strategic about which foods you buy organic could be a smart and impactful step toward reducing risk over time. Keep reading to find out which fruits and vegetables are riskier.
How to Shop Smart: When to Choose Organic
What if it’s not in your budget to buy all organic produce? If the higher cost of organic produce is a barrier, buying conventional fruits and vegetables is better than not consuming produce at all. In many cases, the health benefits of eating more fruits and vegetables, regardless of their organic status, outweigh the potential drawbacks.
Prioritizing organic versions of certain fruits and vegetables that are higher risk for pesticides is another way to limit your exposure while not completely blowing your grocery budget. A review done by Consumer Reports helps us know which fruits and vegetables are worth splurging on.
Unlike the Dirty Dozen list, which only considers the number of pesticide types, Consumer Reports analyzed:
How many servings are considered safe for a child
How often do pesticides appear
Their concentrations and toxicity
Their extensive review of seven years’ worth of USDA data found that 20% of fruits and vegetables tested had significant pesticide risks, especially imports from Mexico. While some produce showed concerning levels of pesticides, nearly two-thirds of the foods tested had minimal risks. This is really positive news! It means we can selectively purchase organic and safely enjoy conventional versions of all the rest of the produce department.
Fruits and vegetables with the highest risk from pesticides
So, which conventionally grown fruits and vegetables did Consumer Reports find to be the most risky?
High-Risk Produce (Buy Organic If You Can):
Very high risk if you eat a lot of them or eat them often:
Bell peppers
Blueberries
White potatoes
High risk if you eat a lot of them or eat them often:
Strawberries
Green beans
Hot peppers
Kale, mustard greens, and spinach
Celery (especially imported)
Spinach
If you eat these often, aim for organic or limit servings per day.
Some produce samples, like celery and strawberries, had more pesticide risk when imported rather than U.S.-grown. This is just a good reminder that buying locally grown can have great benefits.
Click the picture to see the full info from Consumer Reports:
In Summary
Choosing between organic and conventional produce involves balancing health benefits and costs. While organic options reduce pesticide exposure and support sustainable practices, conventional produce still provides essential nutrients and is often more affordable. Awareness of high-risk fruits and vegetables can help you can make informed choices that align with both your budget and health goals. Ultimately, the best decision is the one that fits your lifestyle and helps you maintain a healthy, balanced diet.
Smith-Spangler, C., et al. (2012). “Are Organic Foods Safer or Healthier Than Conventional Alternatives?: A Systematic Review.” Annals of Internal Medicine.
Zhang, L., et al. (2020). “Chronic Exposure to Pesticides and Human Health: A Systematic Review.” International Journal of Environmental Research and Public Health.
Bourn, D., & Prescott, J. (2002). “A Comparison of the Nutritional Value, Sensory Qualities, and Food Safety of Organically and Conventionally Grown Food.” Critical Reviews in Food Science and Nutrition.
Barański, M., et al. (2014). “Higher Antioxidant Content and Lower Cadmium Levels in Organic Compared with Conventional Crops: A Systematic Review and Meta-Analysis.” British Journal of Nutrition.
In a world where health, sustainability, and compassion are taking center stage, plant-based eating has emerged as a powerful movement. The benefits of adopting a plant-based lifestyle extend far beyond personal health, encompassing the environment and animal welfare as well. Let’s delve into the remarkable advantages of plant-based diets, explore common myths, and discuss tips for plant-based eating.
Benefits of Plant-Based Eating:
Nutritional Impact: Plant-based diets are rich in essential nutrients, including vitamins, minerals, fiber, and antioxidants. Fruits, vegetables, whole grains, legumes, nuts, and seeds offer a wide array of nutrients that support optimal bodily functions and help prevent or treat chronic diseases such as heart disease, diabetes, and certain types of cancer.
Environmental Advantages: Through reducing or eliminating animal products from our plates, we can significantly reduce our carbon footprint and conserve precious natural resources. Plant-based diets promote the farming of a variety of fruits, vegetables, grains, and legumes which can help nourish the soil. In addition, organic options will support farming practices that do not utilize pesticides which can be harmful to the environment.
Ethical Values: For some, choosing plant-based foods is an embodiment of compassion towards animals. Factory farming practices often involve overcrowded and inhumane conditions for animals, causing immense suffering. Through choosing plant-based products, consumers often feel that they are supporting companies that align with their ethical values.
Plant-Based Myths Busted: Addressing Concerns and Misconceptions
Despite the numerous benefits of plant-based eating, misconceptions and concerns still linger. Some worry about protein intake, nutrient deficiencies, and limited options. With proper planning, a well-balanced plant-based diet can provide all the necessary nutrients and delicious alternatives. However, plant-based individuals need to be extra mindful of including foods that provide enough protein, iron, calcium, and vitamin B12.
Practical and Delicious Tips
Transitioning to a plant-based lifestyle doesn’t have to be overwhelming. Start by incorporating more plant-based foods into your meals gradually. You can start slowly by substituting meat with plant proteins such as tofu, tempeh, or beans a few times a week. Finely chopped mushrooms and lentils make a great substitute for ground beef on taco or pasta nights.
Experiment with new recipes that highlight the flavors and versatility of plant-based ingredients. From hearty lentil stews to vibrant veggie stir-fries and decadent dairy-free desserts, the world of plant-based cooking is a delightful adventure waiting to be explored.
If you are interested in learning more about plant-based eating or are looking for support as you transition into a plant-based lifestyle, book a call with one of our nutrition coaches by clicking here or check out our DIY guide below.
In this 24-page guide, you’ll find strategies for success, nutrients you will need, and exactly what to stock up on to make your new plant-forward lifestyle easy-peasy.
Includes:
Must have items in your kitchen
Nutrients to go nuts over
Plant Protein
10 mouth-watering recipes!
PLUS A BONUS VIDEO RECORDING:
How Your Friendly Dietitians Eat More Plants and Less Meat.
Maintaining a healthy diet can be challenging, especially when you’re on the go.
Traveling often leads to irregular meal patterns, changes in eating patterns, and added stress which can suck the fun out of vacation.
Luckily, with a little planning and conscious decision-making, you can achieve balance even while exploring new destinations.
To help, we’ve compiled 5 essential tips to help you eat healthy while traveling, allowing you to nourish your body and enjoy your journey to the fullest.
1. Plan Ahead and Pack Smart:
One of the keys to eating healthy while traveling is being prepared. Take the time to plan your meals and snacks in advance, especially for long journeys.
If there is a kitchen available at your destination, perhaps bringing some items from home and cooking a few meals throughout the trip can provide balance.
Ahead of traveling, prepare a variety of healthy options such as:
fruit and raw veggies
cheese sticks
whole grain crackers with nut butter
homemade energy bites
trail mix
These portable and nutritious choices will come in handy during flights, train rides, or long drives. Additionally, consider packing a reusable water bottle to stay hydrated throughout your journey. Pro tip: a cooler can come in handy
2. Research Your Destination:
Before embarking on your trip, spend some time researching the local food scene and identifying healthier dining options.
Look for restaurants that prioritize fresh ingredients, whole grains, lean proteins, and vegetable-based dishes. By knowing where to find healthier choices, you’ll be able to enjoy delicious meals without compromising your dietary goals.
Is there a grocery store nearby?
If there are not a lot of options available, bringing along some fresh, canned, or dried fruits and vegetables to snack on throughout the day is a great way to incorporate produce without having to stress.
3. Remember the Well Balanced Plate:
While traveling, our regular eating habits are sometimes left at home. Practicing mindful eating and using the Well Balanced Plate is a great way to incorporate some balance.
When dining out, aim to have a protein, starch, and veggie on your plate. Other options include:
Ordering a salad for the table to share
Opting for vegetable side-dish
Splitting the meal and/or dessert with a loved one
Moreover, listen to your body’s hunger and fullness cues, as it’s essential to nourish yourself adequately, which is easier when we don’t let ourselves get too hungry. And remember, it’s all about balance, so don’t forget to enjoy the yummy options too!
4. Choose Nutrient-Dense Snacks:
Snacks can make or break your healthy eating routine while traveling.
Opt for nutrient-dense options that provide sustained energy and keep you satisfied between meals. Some excellent choices include:
Fresh fruits
Nuts
Yogurt
Cheese stick
Veggies with dip
Hummus + whole wheat pita
Nutritious snacks help prevent intense hunger or dips in energy!
5. Prioritize Local Produce and Cuisine:
Exploring local food markets and trying traditional dishes is an exciting part of traveling.
Embrace the opportunity to experience new flavors and include locally sourced fruits, vegetables, and traditional dishes in your meals. Not only will you get a taste of the local culture, but you’ll also be more likely to consume fresher and healthier ingredients.
Take the chance to ask locals or food vendors about their favorite healthy options, and you might discover hidden gems that align with your dietary needs.
In summary…
Eating healthy while traveling is not an impossible task; it simply requires a bit of planning and mindful decision-making.
By incorporating these 5 tips into your travel routine, you can stay on track with your health goals without feeling restricted or deprived.
Remember, it’s about balance and making the best choices available to you in each situation. So as you embark on your next adventure, nourish your body with wholesome foods, and savor every moment of your travel experience. Bon voyage and bon appétit!
Nutrition and mental health are closely intertwined. Studies have shown that what we eat can have a significant impact on our mental well-being. In this blog, we will explore the relationship between nutrition and mental health, and provide some tips on how to improve your diet to support your mental health.
The Link Between Nutrition and Mental Health
The gut is often referred to as the “second brain”. A vital component of gut (and overall health) is the microbiome. The gut microbiome is defined as the trillions of microbes (such as bacteria, viruses, and fungi) living in our intestines. Gut microbes produce substances (hormones, messenger molecules, neurotransmitters, etc.) that enter our blood vessels and travel to the brain, impacting our mood. These microbes act as messengers, interacting directly with the central nervous system and the communication between the two is commonly referred to as the gut-brain axis. Just as the gut influences the brain, the brain influences the gut. Our mental state can play a huge role in digestion and motility. During times of heightened stress or anxiety we may experience an upset stomach or constipation.
But, how is food connected to this? Our food choices determine the type of bacteria in our gut which in turn influences the messages sent to our brain, thanks to the gut-brain axis. If we eat foods that promote healthy bacteria, our gut will communicate messages to the brain that improve our mood and vice versa. But, it doesn’t stop there. Certain nutrients, such as omega-3 fatty acids, B vitamins, and antioxidants, are essential for the production of neurotransmitters in the brain, which regulate our mood, emotions, and behavior.
Nutrition Tips That Will Support Your Mental Health
1. Eat a Balanced Diet The best way to ensure that you are getting all the nutrients your body needs is to eat a balanced diet that includes a variety of different foods. The saying “eat the rainbow” has never been more accurate. Aim to incorporate a rainbow of fruits and vegetables, as well as whole grains, lean proteins, and healthy fats. A diverse microbiome is a healthy one, and a healthy gut promotes a healthy brain.
2. Include Omega-3 Fatty Acids Omega-3 fatty acids are essential for brain health, and have been shown to be particularly effective in reducing symptoms of depression and anxiety. You can get omega-3s from fatty fish like salmon and tuna, as well as from nuts and seeds like walnuts and flaxseed.
3. Get Enough B Vitamins B vitamins are important for the production of neurotransmitters in the brain. You can get B vitamins from a variety of different foods, including whole grains, leafy greens, nuts and seeds, and lean proteins.
4. Limit Ultra-Processed Foods Ultra-processed foods that contain additives that you likely would not find in your own kitchen (esp sweets, refined cereals, red and processed meats, fast foods, and packaged snacks) can contribute to inflammation in the body, which has been linked to mental health problems. Try to enjoy these foods in moderation, focusing on whole foods as much as possible.
5. Add in Fiber Fiber is not digested by our bodies, it is digested by our gut bacteria and they love it! Fiber ferments in our gut, producing short chain fatty acids (SCFAs). SFCAs are important for our hormonal health, immune system, and brain behavior. High fiber foods include legumes (beans, peas, lentils), broccoli, nuts and seeds, berries, pears, apples, avocado, carrots, artichokes, whole grains, and much more.
6. Enjoy Fermented Foods Fermented foods can benefit the microbiome by optimizing its function by supplying and promoting the growth of beneficial bacteria. Examples of fermented foods include yogurt, kefir, sauerkraut, kimchi, kombucha, tempeh, and miso.
If you are looking to implement any or all of these 6 strategies to improve your mental and physical health, your friendly Well Balanced dietitians are here to help.
Sources:
1. Elizabeth Pennisi. May. 7, 2020. “Meet the ‘Psychobiome’: the Gut Bacteria That May Alter How You Think, Feel, and Act.” Science, American Association For The Advancement of Science , 11 May 2020, www.sciencemag.org/news/2020/05/meet-psychobiome-gut-bacteria-may-alter-how-you-think-feel-and-act.
April is Irritable Bowel Syndrome (IBS) Awareness Month, so we couldn’t miss the opportunity to discuss one of our favorite topics: gut health.
For those that haven’t heard of it, IBS is a chronic gastrointestinal disorder that affects the stomach and intestines, also called the GI tract. IBS causes a range of symptoms, including abdominal pain, bloating, and changes in bowel habits.
While the exact cause of IBS is unknown, research suggests that it may be related to abnormal contractions of the colon, which can cause gas, bloating, and changes in bowel movements.
Despite its prevalence, IBS is often misunderstood and misdiagnosed, leading to frustration and anxiety for those who suffer from it. Some people find that stress and anxiety can trigger their IBS symptoms, making it a vicious cycle of suffering.
Thanks to the internet and emerging research there are plenty of diets and suggested treatment plans out there, inspiring us to break down a few of the most common short-term elimination diets in this post.
Elimination Diets for IBS: What They Are & How They Work
An elimination diet involves removing certain foods or food groups from your diet for a short time. The goal of an elimination diet is to remove potentially problematic foods temporarily to heal and rest the gut, then methodically add them back in to detect which foods are likely triggering symptoms. Though they take time and require professional support, elimination diets can help you learn more about your body and feel more empowered in your choices.
Elimination Diet Mistakes to Avoid: What to Know Before You Start
Elimination diets can be helpful tools for identifying food triggers, but they aren’t a one-size-fits-all solution. Before you dive in, here are a few key considerations to keep in mind:
It’s Not Just About Cutting Foods—It’s About Reintroducing Them The most important (and often overlooked) part of an elimination diet is the reintroduction phase. Without it, you won’t know which foods are actually problematic versus which ones may have been eliminated unnecessarily. Working with a dietitian ensures you follow a structured and effective reintroduction process.
Elimination Diets Are Temporary These diets are meant to be short-term (usually 3-6 weeks). Prolonged restriction can negatively impact gut health by reducing the diversity of beneficial gut bacteria. Long-term food elimination may also increase food anxiety and limit nutrient intake, so it’s crucial to transition back to a well-balanced diet.
Stress and Lifestyle Factors Matter Too IBS symptoms aren’t just about food. Stress, sleep, hydration, and movement all play a role in gut health. If your symptoms persist despite dietary changes, it’s worth considering other lifestyle strategies and tools that can be helfpul.
Not Everyone Needs an Elimination Diet While these diets can help pinpoint food sensitivities, they aren’t necessary for everyone with IBS. Some people see improvements by adjusting meal timing, fiber intake, hydration, or stress management instead of eliminating foods altogether.
Professional Guidance Makes a Difference A dietitian can help ensure you’re still meeting your nutritional needs, guide you through the process, and make adjustments based on your symptoms and lifestyle.
Low FODMAP Diet for IBS: Foods to Avoid & How It Helps
FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Simply put, they are sugars that are not completely digested and absorbed by the body. Examples of FODMAP foods include apples, artichokes, garlic, black beans, cashews, and certain dairy products.
As FODMAPs make their way down the GI tract, they pass through the small intestine, attracting water. Then, they reach the large intestine where they are fermented by bacteria. The water and fermentation process causes the intestinal wall to expand because the fermented sugars produce gas. The expansion from gas and water can be a painful process for those with IBS.
A low-FODMAP diet has shown to be effective in reducing general symptoms of IBS in randomized controlled trials. The low FODMAP diet works to reduce these sugars in the diet during an elimination period that lasts 3-6 weeks. This time is thought to help the gut heal and identify if the high FODMAP foods are causing issues for your body. After 3-6 weeks, FODMAPs are reintroduced one at a time to help you identify any trigger foods.
Although this can be a tedious process, your friendly nutrition coaches can help you through it. At Well Balanced we have many resources that make low FODMAP approachable.
Whole30 and IBS: Does This Elimination Diet Improve Gut Health?
According to the website the Whole30 Program is structured in 2 phases: 30 days of elimination and 10 days of reintroduction.
During the first 30 days, you eliminate real and artificial sugars, alcohol, grains, legumes, dairy, carrageenan, sulfites, healthy versions of treats or junk food, and the habit of weighing yourself.
As for the reintroduction phase, the program states “introduce one food group at a time, then go back to the elimination phase for two days to reset.” The reset time is to monitor your body’s reaction and/or symptoms to each specific food or beverage category.
You’ll reintroduce food groups in order of least likely to be problematic to most likely: gluten-free grains, legumes, dairy, and gluten containing grains. You can also reintroduce added sugars and alcohol; however, these are optional and best to do under the supervision of a registered dietitian.
The Whole30 diet removes common IBS triggers like alcohol and some high-FODMAP foods, which may help reduce symptoms. However, it is not specifically designed for IBS and may not work for everyone. It can be a starting point for identifying sensitivities to dairy, grains, legumes, and sugar, but a more personalized approach is often needed.
LEAP therapy, as described by Susan Linke, RD, MS, CLT, is an effective anti-inflammatory eating plan “that simplifies what used to be a very difficult process by combining the best blood test with a simple but extremely effective method of building a healthy and delicious diet.” So, let’s break it down:
The blood test included in LEAP therapy is called a Mediator Release Test (MRT®). What makes it unique, according to LEAP, is its ability to “quantify the degree of the inflammatory response in sensitivity pathways.” But, what exactly does that mean? MRT® not only identifies the foods that cause reactions, but it also determines different degrees of reactivity to foods, giving insight into what foods are friends or foes based on your unique biology.
With these results, and the help of a professional, you can build an eating plan that is rich with the foods you enjoy and free of those that cause symptoms (digestive issues, headaches, brain fog, etc.), making it a valuable tool for those suffering from IBS.
If you are interested in learning more or want to make friends with your tummy and better understand your symptoms, schedule a clarity call with Nutrition Coach Lucy (our gut health guru) today!
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