Picking on Produce? Forget About It!

Claim: If you're buying non-organic produce, limit the amount you eat, especially if it's on "the list."

That "list" is the one created by the Environmental Working Group, which notes which fruits and vegetables contain the most pesticide residues. Unfortunately, research shows that some people's concerns over residues have led them to eat less produce. Fruits and vegetables are crucial to a health-promoting diet, so eating less of them isn't beneficial. It's true that organically grown produce can be "healthier" because of how it's grown, its environmental benefits and the welfare (healthwise) of those who work the fields. For this they are a primo choice. But some growers of conventional produce are also remarkable stewards of the environment yet for various reasons may choose not to pursue organic certification. This means that some non-organic produce can be a terrific pick, too. It all depends on how it's grown and the quality of the soil the fruits and vegetables grow in.

Best Advice:

• Eat 5+ servings of whole fruits and vegetables every day. The health benefits of doing so surpass the risks of pesticide residues.
• Choose lots of different types of produce. This minimizes your exposure to any one type of pesticide, as different amounts and different types are used on different fruits and vegetables.
• Select organic when you
• can.
• When you can choose organic, prioritize for those fruits and vegetables you eat most often.

Claim: Fruits contain too much sugar.

If you're on the protein bandwagon, you may have heard this one. True, fruits contain natural sugars (i.e. carbohydrates), but that sweetness is woven in with a whole lot of goodness. Vitamins, minerals, hundreds and hundreds of health-helping phytonutrients, and fiber that feeds the important "good" bacteria in your gut are all found in fruit. So ditch the sugar "worry" – it doesn't hold a candle to the many, many (yup, many) benefits of eating plenty of whole fruits.

Claim: Kids don't like vegetables.

Sure, they do! But some jump in at different times. Kids are naturally curious about food, especially colorful, interesting fruits and vegetables. It can take children eight to 10+ introductions to a fruit or vegetable before they may be willing to even try it, and there can be plenty of "no's" and grimaces along the way. As parents, our job is to offer kids a variety of healthful foods. It's up to them to decide if they want to eat it and how much they want to eat. Encourage "adventuresome" eating by offering a wide variety of options. Taste preferences change and develop, as do taste buds (that includes yours, too). Show kids the way. Cooking and preparation ideas change over time as well, which can totally change vegetable flavors. Give them a go.

Claim: Juicing is a good way to meet your fruit and vegetable quota.

To be sure, sipping these drinks can be convenient and certainly better than shunning fruits and vegetables altogether, but there are several reasons they don't stack up to the value and impact of eating whole produce:

• Many drinks contain a hefty number of fruits and vegetables per bottle. That can tack on lots of calories in what is comparatively a small volume of food. Check product labels.
• Your sense of fullness and satiety from drinks will likely be less (and shorter lasting) than if you ate whole pieces of fruits or vegetables. The simple act of chewing brings satisfaction and a greater sense of fullness compared to drinking your calories.
• You can lose out on nutrients, including phytonutrients which are key to the healthfulness of fruits and veggies. This depends on the drink itself, how it was processed and how it is packaged and stored.