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Food List
Fruits
These fruits pack the most nutrition for the lowest cost, are low in sugar and toxic pesticides and have plenty of vitamin C, fiber, folate and potassium. Aim for two servings daily.

Fruits

apricot
avocado
banana
cantaloupe
grapefruit**
honeydew
kiwi
orange juice*
nectarines domestic
papaya
pear
starfruit
tangerine
watermelon

Peaches are also nutritious but may have more pesticides than other fruits. Check prices for organic.

*Limit juice to 1 cup a day. Children should drink less.
**On medicine? Ask your doctor about grapefruit.

Dried Fruits

apricots
mango
california raisins
prunes

Dried apples are also nutritious but may have more pesticides than other fruits. Check prices for organic.

Don't overdo dried fruit – it has LOTS of sugar! One serving equals 1/4 cup.
 

Top tips

See EWG's Shopper’s Guide to Pesticides in Produce to learn more.

Love lemons. Put lemon juice in your salad dressing. Cook fish on a bed of lemon slices to add flavor and moisture and keep your pan clean.

Cut and freeze fresh fruit when it's on sale or overripe. Use later in smoothies, oatmeal or yogurt (see recipes). To eliminate clumping, lay pieces on a tray in the freezer or freeze pureed fruit in ice cube trays. When frozen, transfer to a bag.

Snack smart

Snack Smart

These healthy snacks average 44 cents per 1 cup serving— less than a postage stamp—and will power you up.

ChooseMyPlate

Snack on fruits and vegetables. You can get your five to nine servings a day for about the cost of a bus ride.

Apricots, bananas, pears and tangerines are great for lunch boxes (wrap apricots in a napkin to prevent bruising).

Make a fruit bowl. Slice up a kiwi and chop cantaloupe, watermelon, papaya (or have kids do it themselves with a spoon or melon baller) or starfruit (kids love the shape) into bite-size pieces. Fill a small container for lunches.

Try raw carrots, broccoli or snow peas as an afternoon snack. They are great dipped in hummus or bean dip (see recipes).