Imported grapes

Kiwis have a sweet, zesty flavor that really shines in a fruit salad. This fruit native to China often lands on the EWG (Environmental Working Group’s) "Clean 15" because it tends to have fewer pesticide residues than other produce.

Bananas are considered especially safe from pesticides because of their thick peels. This is a crop that can be enjoyed whether it comes from a conventional farm or an organic one.

What picnic would be complete without the cabbage in coleslaw? Whether it's green or red, cabbage provides plenty of vitamin C, as well as some calcium. Cabbage is not very likely to have pesticides compared to other produce. That's true for both organically grown and conventional cabbage. If it concerns you, though, peel the first few layers off to be sure.

Broccoli tastes great blanched, boiled, or made into a soup. And it's a significant source of vitamin C, whether it was raised on an organic farm or a conventional farm. If you want the most vitamin C, though, get this vegetable in the fall. Fall broccoli can have nearly twice as much vitamin C as broccoli harvested in the spring.

Many people love papaya for breakfast. Every bite of this slightly sweet fruit provides vitamins A, C, E, and some B complex vitamins. The FDA studied 91 samples of papaya fruit and juice, and found about 14% of them contained higher levels of pesticides than allowed by federal standards.

There have been very few studies looking directly at the differences between organic baby food and the conventionally-grown type. One study found that organic food had less cadmium, a harmful heavy metal tied to kidney failure. But it also had low selenium, a nutrient essential for healthy brain function.

In this case "organic" means "less processed." Conventional peanut butter is a highly processed food. It comes with added sugar and hydrogenated oils. Organic peanut butter is just ground up peanuts (and maybe some salt). Sometimes called "natural peanut butter," the simpler organic peanut butter offers a healthier nutrient profile. Just mix the top layer of oil into the peanut butter when you bring it home.

Organic meat is mostly made of the same nutrients as conventionally-grown meat. But there is one difference, and it could be important. Organic meat has been shown to contain higher concentrations of long-chain fatty acids. Eating this type of animal fat may help reduce blood pressure, inflammation, and heart arrhythmias. The difference is thought to be due to the natural grazing patterns used for animals raised using organic farming methods.

Organic milk stands out for having more omega-3 fat. Omega-3s are being studied for possible heart health benefits, and as a source of protection from Alzheimer’s disease. One word of advice, though: avoid raw milk, which may also be organic. Raw milk is unpasteurized milk, which makes it a more common source of Listeria food poisoning.

Whether you mash, boil, or bake them, potatoes round out almost any meal. Does it matter if you get the organic type or not? For nutrition, studies say it doesn't matter which type you cook. Potatoes grown organically or conventionally show similar nutrition values.

Lettuce and spinach are both exposed to the elements. And when they're farmed, that means they're exposed to pesticides, too. Imported varieties show more pesticides and are more likely to violate the FDA's safety standards. But domestically grown types sometimes violate FDA standards, too. Since organic vegetables have lower pesticide residues overall, organic lettuce and spinach may be best.