The Dirty Dozen Produce

As the weather finally warms up and tons of fresh produce is hitting farmer’s market stands, I wanted to share a quick refresher on why you should take the extra time to wash that fresh piece of fruit (or veggie!) before popping it into your mouth.

Eating more fruits and vegetables is pretty much always a recommended practice in my world. But fresh produce, when conventionally grown, can be laden with pesticides and chemicals that we probably don’t want to be consuming willy-nilly. While you are certainly going to consume fewer pesticides with organic produce, organic may not be feasible for your budget, or always an option. Fear not. The below lists provide you with the knowledge to know when it may be best to choose organic- or just wash really well- and when it’s generally safe to consume the conventionally grown variety. So bring on the warmer weather and fresh berries, I’ve been waiting for you!

Farmer's Market Produce Finds!

Farmer’s Market Produce Finds!

The “Dirty Dozen” List:
(These items provide the highest pesticide levels and should be thoroughly washed if not organic)

  1. Apples
  2. Strawberries
  3. Grapes
  4. Celery
  5. Peaches
  6. Spinach
  7. Sweet Bell Peppers
  8. Imported Nectarines
  9. Cucumbers
  10. Potatoes
  11. Cherry Tomatoes
  12. Snap Peas
    * Hot Peppers
    * Kale/Collard Greens
    * While not a part of the official Dirty Dozen, these two foods often contain high levels of pesticides and should be treated as you would the dirty dozen.

The “Clean Fifteen” List:

  1. Avocado
  2. Sweet corn
  3. Pineapple
  4. Cabbage
  5. Onion
  6. Sweet Peas
  7. Asparagus
  8. Mangoes
  9. Eggplant
  10. Kiwi
  11. Cantaloupe (Domestic)
  12. Grapefruit
  13. Papayas
  14. Cauliflower
  15. Sweet Potatoes

According to the Environmental Working Group, produce on the Clean 15 list have the least amounts of pesticides. Consuming five servings a day from this list of fruits and veggies relative to 5 servings a day from the “dirty dozen” list will reduce your pesticide exposure by almost 90%.

For more information, you can read the article here:



Welcome to Hauser Health, a website dedicated to providing you with nutritious recipes and healthy inspiration to help you be better answer the question, How’s Your Health?!

I know what you must be thinking:  Oh great, another food/ recipe blog adding to an already oversaturated online space. Yes, that market IS oversaturated, and yes, this blog WILL feature food and recipes, but it is coming to you from my perspective making it unlike any other blog out there : )

About Me:

I am a Registered Dietitian with a Master of Public Health Nutrition. My absolute favorite activity is helping people incorporate healthy foods into a balanced diet regardless of budget, cooking skill level, dietary restrictions, and other common obstacles. Eating healthy is delicious, affordable, and fun. Promise!

Before you invest your time in reading my site, you deserve to know (at least a little) about the person on the other side of your screen. I attended The University of North Carolina at Chapel Hill for undergraduate where I spent a semester abroad in Florence, Italy. There, I really fell in love with cooking and eating fresh, local foods. I have always had an interest in health through nutrition and fitness, but certainly did not always know I was going to make a career out of it. (My resume proves this!). After undergraduate, I moved to New York City, worked on the sales and marketing team of a large fashion company, and quickly fell in love with the fast pace and energy of the city.  The fashion industry? Eh, not so much. I was constantly looking for healthy recipes and reading about nutrition so I could experiment in the kitchen, and finally decided to go after my passion! After 3 ½ tough years of studying, internships, and exams – I graduated from the UNC School of Global Public Health in December 2013 and became a Registered Dietitian. I strongly believe in the importance of equipping people with the knowledge and motivation to live a healthy, balanced life through proper nutrition and physical activity. This site is here to inspire you to take control of your health through recipes, nutrition, and tips for health. Thanks for stopping by and I can’t wait for you to join me in this journey of eating well for a healthier life!