Organic or Not? How to Shop Smart Without Breaking the Bank
Let’s face it—walking through the grocery store these days can feel like navigating a minefield. Organic vs. non-organic. Fresh vs. frozen. Natural vs. who-knows-what.
Many people want to buy all organic, but the reality is, it’s not always doable for every family or budget. And here’s the good news: you don’t have to buy 100% organic to make healthier choices.
By understanding where pesticides and chemicals are most commonly found, you can shop smarter—and safer—without overspending.
The Dirty Dozen and Clean Fifteen
Every year, the Environmental Working Group (EWG) releases a helpful guide that highlights the most and least pesticide-contaminated produce items. This list is a great tool for prioritizing which foods you may want to buy organic—and which are lower risk even if bought conventionally.
The Dirty Dozen (Buy Organic When Possible)
These fruits and vegetables have been found to contain the highest levels of pesticide residues:
Apples
Celery
Strawberries
Peaches
Spinach
Nectarines (Imported)
Grapes (Imported)
Sweet bell peppers
Potatoes
Blueberries (Domestic)
Lettuce
Kale / Collard Greens
If you’re going to go organic on anything, start here.
The Clean Fifteen (Lower Pesticide Levels)
These produce items tend to have fewer pesticide residues and are considered safer to buy non-organic:
Onions
Corn
Pineapples
Avocados
Asparagus
Sweet peas
Mangoes
Eggplant
Cantaloupe (Domestic)
Kiwi
Cabbage
Watermelon
Sweet potatoes
Grapefruit
Mushrooms
Knowing this list can help you make more informed, budget-friendly choices when you shop.
How This Fits Into Our 12-Week Nutrition Program
At Studio ME, we know that nutrition can be overwhelming. That's why our 12-Week Nutrition Program focuses on progress, not perfection. We help you build sustainable habits that fit your lifestyle—not someone else’s rules.
That includes: ✅ Learning how to shop smart (like using this list!)
✅ Prioritizing whole foods over perfection
✅ Building a flexible, realistic plan that fits your schedule
✅ Understanding where to focus your efforts for the biggest impact
"I used to think I had to buy all organic to eat healthy, but Studio ME helped me simplify everything. Now I know where to focus, and I actually enjoy grocery shopping!"
— Joel, Studio ME Client