Fighting for Fruits and Vegetables: 5 Tips for Eating More Produce

Fruits and vegetables provide such benefits even if they contain some pesticides and other chemicals, say Dr. Furman; however, some foods contain more pesticides than others. Strawberries, peppers, spinach, cherries, and celery contain the highest levels of pesticides, he says. Nectarines and apples are also high on the list of chemical-laden fruits. Peel these fruits and vegetables, if possible. Or consider using frozen fruits, he suggests. "Frozen strawberries aren't treated with fungicide," he says. "It's much safer to throw a bunch of frozen strawberries into a smoothie."

Some frozen veggies and fruits are actually higher in antioxidants than their fresh counterparts, says Dr. Pastore. Vegetables and many fruits harvested and quick-frozen at their peak will have more vitamins than those picked before maturity, shipped long distances, and then allowed to sit on store shelves. For example, frozen blueberries are higher in antioxidant power than fresh ones, he says. There's no need to pass up the freezer section of the grocery store. Instead, Dr. Pastore recommends buying frozen fruits and using them in smoothies. "Kids love smoothies and they're a great way to introduce new fruits daily."