Ka Wai Ola - Office of Hawaiian Affairs, Volume 34, Number 3, 1 March 2017 — Healthy Grocery List [ARTICLE+ILLUSTRATION]

Healthy Grocery List

Beans or Legumes Quinoa or Brown Rice Oatmeal Whole Wheat Bread, flat bread or tortillas Corn Squash Papaya Banana Avocado Tomatoes Mixed Greens Soy Beans Sweet Potato

Okinawan Potato Shitake Mushrooms Bitter Melon Taro or Poi Fish rich in 0mega-3 Eggs Almonds or Walnuts Tofu Seaweed, Nori or Ogo Garlic Turmeric LemonorLime Fresh or Dry Herbs GreenTea

Generally shop the outer edge of the grocery store where the fresh foods are usually kept instead of the inner isles where the processed food is. If fresh is not an option choose frozen fruits and vegetables. Lastly canned, whieh is better than none. Annually the Environmental Working Group (EWG) tests produce for pesticides and other additives, and then creates a list of elean 15 and dirty dozen foods to help shoppers choose wisely. If a food is on the dirty dozen list you may want to select organic. Save your money when it comes to the elean 15, whieh are low or have no pesticide residue. EWG is a non-profit, non-partisan organization dedicated to protecting human health. Learn more at www.ewg.org.

EWG'S CLEAN 15 1. Avocados 2. Corn 3. Pineapples 4. Cabbage 5. Sweet Peas 6. Onions 7. Asparagus 8. Mangos 9. Papayas 10. Kiwi 11. Eggplant 12. Honeydew 13. Grapefruit 14. Cantaloupe 15. Cauliflower

DIRTY 12 1. Strawberries 2. Apples 3. Nectarines 4. Peaches 5. Celery 6. Grapes 7. Cherries 8. Spinach 9. Tomatoes 10. Bell Peppers 11. CherryTomatoes 12. Cucumbers

Cut this out and put it on your refrigerator.