Shopping when you are starting out, trying some new healthy cooking methods can be a struggle. Carefully reading labels and learning about new products and finding reliable companies where you know quality counts can be difficult.

By organic standards, there are certain fruits and vegetables that are an “always” considered the dirty 12 due to higher pesticide levels, these being: apples, strawberries, grapes, peaches, spinach, bell peppers, nectarines (imported in Canada), cucumbers, cherry tomatoes, hot peppers, kale/collard greens. Then there are what is known as the clean 15 that are low in pesticides. They are: avocados, pineapple, cabbage, sweet peas, onions, asparagus, mangoes, papaya, kiwi, eggplant, grapefruit, cantaloupe, cauliflower, sweet potatoes, mushrooms. These are updated yearly so it’s always good to check online.

A good rule of thumb is to buy local, go to the local farmers markets and get to know the farmers and feel comfortable with then. They can help you to understand what certified organic means and the difference between certified produce and certified meats. When you stick to local products as much as possible it means that you are shopping seasonal and may have to learn to freeze and to preserve items which can actually be fun! Make your own pickles, tomato sauces, etc. It is all about the changes you want to make, and the new you!

Overall remember from now on going forward quality counts for everything from food to cooking utensils, but your budget counts too!

Have a question, just ask me, info@mindhealthconnect.ca