Buy Organic: Peaches

Going organic is good for you and the Earth, but if you can't always afford it -- since organic can cost 50%-100% more -- experts recommend spending most of your organic food dollars on produce and the foods you eat most often. The Environmental Working Group, a nonprofit organization in Washington, D.C., recommends going organic on the "dirty dozen" -- produce that has the highest pesticide residues -- like peaches.

Buy Organic: Apples

Apples are a good source of fiber -- especially if you eat the peel. The peel also has healthful phytochemicals that may reduce your risk of cancer and heart disease. But the peel is also where pesticides accumulate. So buying organic apples is a good use of your organic food dollars. If you can't afford to buy organic apples, scrubbing their skins under running water can help reduce pesticide residues, too.

Buy Organic: Bell Peppers & Celery

Bell peppers and celery are among the "dirty dozen" with higher pesticide residues. In fact, in 2004 the USDA Pesticide Data Program found 49 pesticide residues on sweet bell peppers. Government limits set levels of pesticide use in growing and processing foods, and residue allowed on foods. Although some pesticide levels are assumed to be safe, the chemicals used are toxic.

Buy Organic: Strawberries & Cherries

Strawberries and cherries are a great source of vitamin C. And while buying organic berries may give you a lot of bang for your organic buck, you may also want to consider buying local. Locally grown foods are usually fresher -- and kinder to the environment -- than produce that’s been trucked across the country in energy-consuming vehicles.

Buy Organic: Pears & Nectarines

Pears and nectarines are both rich in vitamin C and are great low-cal snacks. In fact, pears rank second to the apple as the most popular U.S. fruit. But they also land on the "dirty dozen" list and the USDA Pesticide Data Program found almost 30 pesticide residues on pears and nectarines. To get the health benefits without the risks, eat organic pears and nectarines.

Buy Organic: Grapes (Imported)

Grapes are a delectable low-calorie snack or dessert. One cup contains about 104 calories, and is packed with vitamins C and K. Raisins (dried grapes) are also a good source of iron. While imported grapes are among the “dirty dozen,” don't eliminate them from your diet if you can't always buy organic. Consider buying organic grapes for children and if you're pregnant. If buying conventionally grown, wash them well before consuming.

Buy Organic: Spinach & Lettuce

Spinach -- a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese -- has about 7 calories a cup. Lettuce has about 5 calories per cup. But they also have high levels of pesticide residue -- the USDA Pesticide Data Program found 57 pesticide residues in spinach and 51 in lettuce. Buy organic or grow your own (greens do well even in large patio containers).

Buy Organic: Potatoes & Carrots

Potatoes are a good organic purchase -- especially since most conventional potatoes are pesticide intensive crops. They are a good source of vitamin C, vitamin B6, potassium, manganese, and fiber. A medium-sized baked potato contains around 161 calories -- without the fixings. Sweet, crunchy carrots are loaded with vitamins A and K and are a good source of fiber. Many kids love carrots, so opt for organic for their vulnerable, growing bodies.

Buy Organic: Milk

Cows raised on conventional farms are often given recombinant bovine growth hormone (rBGH) to increase the amount of milk they produce. Does rBGH pose a health hazard to humans? Scientists don’t agree. But if you have an infant or child who drinks milk, consider taking precaution and choosing rBGH-free or organic. Organic milk comes from cows that have not been given antibiotics or hormones. Many conventional brands are rBGH-free but aren’t labeled as such. Look it up online or call the manufacturer.

Buy Organic: Beef

According to the Organic Trade Association, livestock on an organic farm cannot be given antibiotics or growth hormones unnecessarily  -- a common practice in conventional agriculture. Some experts think using antibiotics this way may contribute to the rise of superbugs. And although the risk to humans isn't clear, added hormones do show up in supermarket beef.

Buy Organic: Peanut Butter

Kids tend to eat a lot of peanut butter, so you may want to make sure they're not ingesting chemicals along with a PB&J sandwich. And peanut butter made from just organic peanuts and salt is healthier than conventional peanut butter with added hydrogenated oils and sugar. The natural oils in organic peanut butter may separate and form a layer on top of the jar -- if so, just stir it all up so it's creamy again. 

Buy Organic: Baby Foods

Because kids' immune systems are not fully developed, they may be at greater risk from some pesticides than adults. Feeding them organic baby food provides peace of mind and ensures you give your baby the best start.

Look for the USDA Organic Seal

Don't confuse "free-range," "hormone free," or "natural" with organic. Look for the organic seal. That means the food is grown, harvested, and processed according to USDA standards that include restrictions on amounts and residues of pesticides, hormones, and antibiotics. Natural pesticides are allowed. Organic foods cannot be treated with any sewage sludge, bioengineering, or ionizing radiation.

What to Eat Conventional or Locally Grown

The Environmental Working Group lists several not-so dirty-dozen items as having the least pesticide residues. If you're on a budget, you may choose to buy conventionally or locally grown varieties of these foods. Tough peels on some fruits and vegetables absorb much of the pesticide. If you discard the peel, the remaining food has less pesticide residue. Mangoes, bananas, kiwifruit, pineapple, avocados, papayas, onions, and corn are among these foods.

Buy Conventional or Locally Grown: Broccoli

Veggies like broccoli, cabbage, and peas also have less pesticide residue, so you may consider buying conventional or locally grown versions. Give them a good wash before eating, and cut off the outer leaves of cabbage to further reduce pesticide residue.

Understand Organic Terminology

When buying organic, look for the following USDA regulated terms on food labels:

• "100% organic" -- This means the food has no synthetic ingredients and can use the organic seal.
• "Organic" -- This means the food has a minimum of 95% organic ingredients. It can also use the organic seal.
• “Made with organic ingredients" -- This means the food must contain at least 70% organic ingredients. These foods cannot use the seal.
• Meat, eggs, poultry, and dairy labeled "organic" must come from animals that, among other things, have never received antibiotics or growth hormones.
• Standards for organic seafood have not been set.

Eat Plenty of Fruits and Vegetables

One thing the experts agree on: Regardless of whether you choose locally grown, organic, or conventional foods, the important thing is to eat plenty of produce. The health benefits of such a diet outweigh potential risks from pesticide exposure. Government guidelines recommend eating a variety of fruits and vegetables so you can take advantage of their diverse nutritional benefits. Adults should aim for 4-5 cups of produce every day for their health-promoting, disease-preventing substances.