Nutrition & Cooking Classes

Organic vs Non-Organic. What to buy on a budget.

The biggest study ever into organic food - a four-year project called the Quality Low Input Food project - found that organic food is far more nutritious than non-organic produce, and can help improve your heatlh and longevity.


The study found that:

- Organic fruit and vegetables contain up to 40% more antioxidants.

- Organic produce had higher levels of beneficial minerals like iron and zinc.

- Milk from organic herds contained up to 90% more antioxidants.


Buying all organic can be very costly! So, what are foods that you should always buy organic to avoid high pesticide/herbicide levels and what are foods that you can buy non-organic that are lower in pesticide/herbicide levels?


A 2003 study in the Journal of Agricultural Food Chemistry found that organic foods are better for fighting cancer. And in 2005, scientists found that, compared to rats that ate conventional diets, organically fed rats experienced various health benefits, including:

- Improved immune system function

- Better sleeping habits

- Less weight and were slimmer

- Higher vitamin E content in blood supply


Of the 43 different fruits and vegetables categories tested, some were HIGH in pesticide levels and others were LOW.


Foods HIGHEST in pesticide levels (ALWAYS buy Organic)

- Peaches

- Apples

- Sweet bell peppers

- Celery

- Nectarines

- Strawberries

- Cherries

- Lettuce

- Grapes

- Pears

- Spinach

- Potatoes


CLICK HERE to view "Dirty Dozen" list by EWG (Environmental Working Group)


Food LOWEST in pesticide levels (May buy non-organic)

- Broccoli

- Eggplant

- Cabbage

- Banana

- Kiwi

- Asparagus

- Sweet peas

- Mango

- Pineapple

- Sweet corn

- Avocado

- Onion


CLICK HERE to view "Clean Fifteen" list by EWG (Environmental Working Group)


Use these list to stay healthy without breaking the budget! Check out your local farmers market and talk story with the farmers to get to know where and how your food is grown!

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Moiliili Professional Bld.


2525 South King St., 

Suite 304

Honolulu, HI 96826


(3rd floor of

"Down to Earth"

Natural Food Store)




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Tuesday, Thursday, Saturday:

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Sunday Closed