Other issues of Nutrition Advisor

Don't be bugged!
The truth about pesticides

Your mouth is watering in anticipation of the fresh, juicy orange you are peeling, when suddenly you discover it's half eaten by worms! Or, you're cutting into your colorful seasonal squash when you notice that it's black and moldy inside! Thanks to pesticides, we don't have to worry about these kinds of stories happening very often.

Have you heard the claims that pesticides make your produce unsafe to eat? These so-called “contaminants” are actually chemicals sprayed on fruits and vegetables while they are growing to stop insects, fungus, molds and other pests from destroying them.

When the word “pesticide” comes to mind, many people automatically think of harsh, synthetic chemicals. However, there are also naturally occurring chemicals that control insects, such as sulfur and copper. They are used by farmers to increase crop yield and develop high quality produce. In many ways, they are actually used to make your food safer and ensure that a variety of products are available at your local food store.

Many consumers are concerned that pesticides left on produce, or residues, could be dangerous. Farmers use as little as necessary to help minimize health risks and because the chemicals are costly to them.

The Environmental Protection Agency (EPA) is responsible for ensuring your food is safe by setting limits for the amounts of residues considered acceptable on produce by the time it reaches your grocery store. Acceptable levels are those that research has shown there to be no significant health risk when ingested over a lifetime. The fact is that by the time your fruits and vegetables make it to your home, pesticide residues are well below those limits.

The benefits of eating your fruits and vegetables certainly surpass any potential risks! They are nature's way of providing a healthy, grab-n-go snack! Fruits and vegetables are a great source of dietary fiber, which can help prevent certain types of cancer. They're packed with many vitamins and minerals your body needs everyday. They also contain antioxidants and phytochemicals, which may help reduce your risk of diseases such as heart disease and cancer.

While there are only very low levels of pesticide residues on the foods you buy at your local grocery store, the following are several tips to keep in mind.

Wash your produce!
Although pesticide residues are minimal, an added measure of safety is to thoroughly clean your fruits and vegetables at home. This sensible action not only helps remove any residues, but also helps remove bacteria that have the potential to make you sick. Whether cutting or biting into your produce, wash the outside with warm water (no soap), using a vegetable brush on tough skins.

Take the time to carefully inspect your produce. Select fresh fruits and vegetables that are free of cuts, holes, mold or dirt.

Remove the outer leaves of leafy vegetables such as lettuce.

Eating a variety of fruits and vegetables not only has its nutritional benefits, but can also decrease your exposure to any one type of pesticide.

Try planting your own garden so that you can control the amount of pesticides.

Going organic
Organically grown produce is an alternative to conventional farming techniques and is usually free of synthetic chemicals and pesticides. Instead, organic fertilizers and naturally occurring chemicals in the environment are used. These organic products have not been shown to be any more nutritious or safe, and they are often more expensive.

Ultimately, the choice is yours. If you do prefer to go with organic fruits and vegetables, look for “certified organic” or “organically produced” to ensure that they have been grown and produced according to state and national regulations.

Is a spray worth the pay?
If you're in tune to the buzz about pesticides, you've probably taken note of the produce washes on the market. Several companies have marketed products that claim to remove the dirt, waxes and pesticide particles on your fruits and vegetables. While these sprays are an option, they might not be worth the $5 per eight-ounce bottle since warm water can clean just as well! In fact, if you do use the chemical cleaners, it's important to give your food a good rinse afterwards to remove the detergent itself.

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

• IFIC Review: Pesticides and Food Safety, International Food Information Council Foundation
• Center for Food Safety and Applied Nutrition, U.S. Food and Drug Administration (FDA)
• U.S. Environmental Protection Agency (EPA): National Pesticide Hotline 1-800-858-7378
• Nutrition for healthy living, Yale-New Haven Hospital
• American Dietetic Association
• Eat 5 a Day for Better Health, Produce for Better Health Foundation

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Getting kids to eat vegetables
• How much punch are you getting out of your power bar?
• What about caffeine?
• Dietary guidelines
• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.