There are fewer things better for you then eating a variety of fruits and vegetables. Adults should eat four or five cups of produce every day to promote good health and prevent diseases. Some folks, however, are opting to eat fewer fruits and vegetables because of the potential risks of pesticide exposure. This mindset worries experts, who advise that the health benefits of a diet rich in fruits and veggies far outweigh any risks from pesticide exposure. Organic food provides a safe, pure, and natural alternative to conventional produce. The USDA standards for organic food include restrictions on amounts and residues of pesticides, hormones and antibiotics. Standards also mandate that organic foods cannot be treated with any sewage sludge, ionizing radiation or bioengineering (but natural pesticides are allowed). Consumers should be aware that food which is grown, harvested and processed according to USDA standards will bear the organic seal, and terms such as free-range, hormone-free or natural does not mean organic. Consumers should also note that the USDA makes no claims that organic foods are safer, healthier or more nutritious than conventional foods. And since organic food is generally more expensive, is it really worth the extra cost? Sometimes... The Environmental Working Group, a nonprofit group based in Washington, DC, recommends that consumers buy at least the "dirty dozen" in organic form. The following fruits and vegetables are most susceptible to pesticides:

1. peaches
2. pears
3. apples
4. nectarines
5. strawberries
6. cherries
7. imported grapes
8. sweet bell peppers
9. celery
10. spinach
11. lettuce
12. potatoes

The Environmental Working Group also lists the fruits and vegetables which have the least pesticide residues. The "not-so-dirty dozen" can be bought through conventional channels or from locally grown sources:

1. papayas
2. bananas
3. kiwi
4. mangoes
5. pineapples
6. avocados
7. broccoli
8. frozen sweet peas
9. asparagus
10. frozen sweet corn
11. onions
12. cabbage

No matter what type of produce you buy, you can reduce pesticide residues, dirt and bacteria by washing and scrubbing the produce (even organic) under running water and removing outer skins, peels or leaves. And remember: It's less important whether you buy locally grown, organic or conventional fruits and vegetables, and more important that you include plenty of them in your family's daily diet.