Concerned about pesticides or genetically modified (GMO) foods? Thinking about buying organic? Organic produce offers many benefits as they are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. However, if you are not ready or able to purchase all organic, then consider avoiding the most pesticide-laden produce from your diet.

The Environmental Working Group (EWP) has published a ‘dirty dozen’ list of the fruits and vegetables with the highest amount of pesticides:

Peach
Apple
Bell Pepper
Celery
Nectarine
Strawberries
Cherries
Kale
Lettuce
Grapes (Imported)
Carrot
Pear

Genetically Modified Foods
Genetic Engineering (GE) or Genetic Modification (GM) of food involves the laboratory process of artificially inserting genes into the DNA of food crops or animals. The result is called a genetically modified organism or GMO. GMOs can be engineered with genes from bacteria, viruses, insects, animals, or even humans.

One way to avoid GMO foods is to buy organic. Certified organic products are not allowed to contain any GMOs. Therefore, when you purchase products labeled “100%organic,” “organic,” or “made with organic ingredients,” all ingredients in these products are not allowed to be produced from GMOs. For example, products labeled as “made with organic ingredients” only require 70% of the ingredients to be organic, but 100% must be non-GMO.

Thankfully, only four fresh fruits and vegetables in the produce isle currently for sale in the U.S. are genetically modified. Small amounts of zucchini, yellow crookneck squash, and some corn on the cob may be GM. The only commercialized GM fruit is papaya from Hawaii—about half of Hawaii’s papayas are GM.

You can also check the PLU (price look-up) code affixed to produce to find organically grown produce. If the label has a 4-digit number, then the food is conventionally grown. A 5-digit number beginning with a 9 is organic. A five digit number beginning with an 8 is designated for genetically modified foods; however, it is not currently being used. (Probably because most Americans say they would avoid GMOs if they were labeled.) Therefore, unless foods are organic or labeled non-GMO, it could be GMO.

However, venture away from the produce isle and you will encounter many processed foods made with GM foods – including cereals, baby formula, sauces, frozen foods, baked goods and much more. The main four GM ingredients are corn (found in corn flour, meal, oil, starch, gluten, syrups, and sweeteners such as fructose, dextrose, and glucose), soy (found in vegetable oil, soy flour, lecithin, protein, isolate, isoflavone), canola (canola oil is also called rapeseed oil) and cotton (cottonseed oil). GM sugar from sugar beets has recently entered the food supply and can therefore be in anything made with sugar except organic and non-GMO sweeteners, or sugar from 100% cane sugar, evaporated cane juice or organic sugar. Aspartame (also known as NutraSweet and Equal) is also derived from GM microorganisms.

Nutritional Consultants can provide complete shopping guides to help you shop wisely and avoid GMOs.

Organic Alternatives
The best and most affordable way to go organic and avoid GMOs is to grow your own food. Second best – buy local. Local produce can be found at your local health food grocery, farmer’s markets or through your local CSA (Consumer Supported Agriculture). Many local farmers may not be certified organic but grow healthy crops that will not spend weeks losing nutritional value while being shipped to you, sometimes from other countries. Transported produce uses a lot of fossil fuels while emitting carbon dioxide into the air. In addition, produce is often be picked unripe and then gassed to "ripen" after transport. Or the food can be processed using preservatives, irradiation, and other means to keep it stable for transport and sale. Locally grown fruits and vegetables can be harvested when ripe; therefore, they are full of flavor and highest in nutrients.