Food prices have risen faster in recent years than ever before. As many of us are feeling the pinch, it is time to reevaluate some of our food purchases. The term "organic" has been thrown around in the shopping aisles like sprinkles on the jelly donut you’re trying to avoid. It seems like hundreds of new "organic" products have emerged, all with a price tag about 30% higher than the regular option. Is it really worth the extra money, or are we all being duped with a clever marketing campaign to get us to buy essentially the same thing for a lot more?

It is true that organic growing practices are a lot better for the environment. So if you’re swayed by that fact alone, go organic. You actually are supporting practices that benefit the environment. If you want to go deeper into the nutritional value of organic vs. regular foods, research is mixed on that topic. Some studies suggest a higher level of anti-oxidants in organic foods. But other studies have failed to find a significant difference in anti-oxidant levels. The nutritional quality of fruits and vegetables goes down as soon as it is picked. You could argue that a cucumber that was picked yesterday and sold at a farmer’s market has more nutritional value than one that was picked 3 weeks ago and flown across the country to your local supermarket. Overall, it is hard to make a case for organic fruits and vegetables containing higher nutrient levels. Both organic and regular varieties offer similar nutrient content and health benefits.

One argument that does hold some weight is the fact that regular fruits and vegetables are grown with pesticides and herbicides. There is residue from these toxic substances that can build up in the body over time. This increases the risk of cancer and can cause other health complications like fertility problems.

Apples, peaches, and bell peppers have consistently shown the highest herbicide and pesticide residue. The lowest on the list are onions, avocados, and frozen corn.

If you avoid the top 12 on the list of foods that have the highest pesticide residue, you can actually reduce your herbicide and pesticide exposure by 90%.

Here are the top 12 to avoid.

Peaches

Apples

Bell Peppers

Celery

Nectarines

Strawberries

Pears

Imported Grapes

Spinach

Lettuce

Potatoes

The best way to eat healthy without breaking the bank is to eat plenty of fruits and vegetables and to be smart about the balance between organic and regular. Try to buy them in season in the location where you live because they will be fresher. If the organic is close to the price of the regular option, picking organic is better for you and better for the environment. In the case that the organic option is just far too expensive, try to avoid the top 12 with consistently high levels of herbicides and pesticides and you should be in great shape.

Another important diet tip for protection against unwanted diseases is to take a daily multivitamin. Combined with lots of fruits and vegetables every day, a multivitamin will insure you’re getting plenty of all of the essential vitamins and minerals that you need to feel healthy and invigorated every day.