Eating healthy and buying smart with the Dirty Dozen and the Clean Fifteen
Adam Hodes, DO, is a primary care physician board certified in internal medicine. Dr. Hodes focuses on preventive medicine that is founded in evidence-based practice. His approach prioritizes compassionate communication, ensuring that patients feel informed and empowered in their healthcare decisions. He sees patients in the Inova 360 Concierge Medicine — Ballston office.
As we emerge from the winter months and look towards warmer weather, one of the many benefits of this change in season is access to fresh fruits and vegetables, the cornerstone of a healthy, whole-food, plant-forward diet. Eating mostly fruits, vegetables, whole grains, legumes, nuts and seeds offers incredible benefits—reduced risk of chronic disease, better digestion, more energy and often a lighter environmental footprint.
Eating a plant-forward diet tends to result in the common question, “Should I buy organic?” You may have faced this same dilemma in the grocery store while staring at an item’s organic and conventional options. Every year, the Environmental Working Group (EWG) releases a list of produce more likely to be contaminated with pesticides and a list of produce less likely to have detectable pesticides. They refer to these as the “Dirty Dozen” and the “Clean Fifteen,” respectively. For the Dirty Dozen, when financially feasible, it is recommended to purchase organic products. For the Clean Fifteen, these are typically foods with a lower likelihood of pesticides; therefore organic certification is less significant.
Of course, regardless of the list on which your favorite produce lands, make sure you wash it well to remove any surface contaminants, dirt and bacteria. The lists below should be used as a guide, not a deterrent, when you are perusing the farmers markets and produce aisles at your favorite grocery store. Below are some practical pointers for how to think about the two lists and use the information to ensure you and your family are eating well.
| The Dirty Dozen | The Clean Fifteen |
| 1. Strawberries 2. Spinach 3. Kale, collard & mustard greens 4. Grapes 5. Peaches 6. Pears 7. Nectarines 8. Apples 9. Bell & hot peppers 10. Cherries 11. Blueberries 12. Green beans | 1. Avocados 2. Sweet corn 3. Pineapple 4. Onions 5. Papaya 6. Sweet peas (frozen) 7. Asparagus 8. Honeydew melon 9. Kiwi 10. Cabbage 11. Mushrooms 12. Mangoes 13. Sweet potatoes 14. Watermelon 15. Carrots |
1. Prioritize organic for the Dirty Dozen
Many of the Dirty Dozen are whole-food, plant-forward diet staples: spinach, kale, apples, peppers and berries. These are nutritional powerhouses but are more likely to carry pesticide residues when conventionally grown.
Tip: If you’re eating green smoothies, salads or stir-fries daily, try to source organic versions of your most-used greens and fruits from this list. Farmers markets, CSAs (community-supported agriculture), and even frozen organic options can make this more affordable.
2. Feel comfortable buying conventional Clean Fifteen
These foods are less prone to pesticide residues due to their outer skins or natural resistance. That’s great news for your wallet and meal prep.
Tip: Use Clean Fifteen items as the base of hearty bowls, soups and stews. Avocados make a great topping for grain bowls, while sweet potatoes and cabbage are stars in curries and roasted dishes.
3. Make smart swaps when needed
Can’t find organic kale? Consider swapping it for cabbage or asparagus from the Clean Fifteen. Out of organic apples? Try kiwi or mango instead. This kind of flexible, produce-forward approach keeps your diet fresh and accessible.
Tip: Focus less on perfection and more on progress. Eating a plant-forward diet—whether all organic or a mix—already reduces your exposure to harmful chemicals compared to the standard American diet.
Here are some helpful links to learn more about healthy, whole-food, plant-forward diets and recipe ideas. Please discuss with your doctor if you are interested in more information regarding the health benefits of consuming a diet higher in plants.
To learn more about Dr. Hodes or Inova 360 Concierge Medicine please contact our team.