Q. How can I feed my family organic fruits and vegetables while watching my food budget?

A. Since organic food is often more expensive than nonorganic food, many families are faced with the decision of whether to incorporate these foods. Nutritionally there's little difference between conventionally farmed foods and organic foods, however limiting exposure to pesticide residues and promoting sustainable agriculture are reasons to consider buying organic.

Not all conventionally grown foods have pesticide residues. Insects have a natural aversion to strong-smelling foods such as onions, cabbage and broccoli. Foods with a hard outer coating, such as pineapples and avocado, are also well-protected.

An organization called the Environmental Working Group used data from tests conducted by the U.S. Department of Agriculture to rank 47 fruits and vegetables by their pesticide residue levels. Results showed some nonorganic fruits and vegetables had little to no pesticide residues, while others contained residues from several pesticides.

The working group created a list of the worst offenders, called the "dirty dozen," as well as a list of fruits and vegetables with the least pesticide residues, called the "clean 15." The dirty dozen are peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots and pears. The clean 15 are onions, avocados, sweet frozen corn, pineapple, mango, frozen sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato, sweet potato and grapefruit. To view the complete list, check out the food news portion of the Environmental Working Group Web site at www.foodnews.org.

The group suggests buying organic versions of the foods listed in the dirty dozen. To save money, the clean 15 foods can be purchased as nonorganics. Luckily, local favorites such as mango and papaya are on the clean 15 list.

A great way to limit pesticide exposure and save money is to buy produce from local farmers markets. Even nonorganic items sold there are often produced in smaller amounts using sustainable farming methods that require less pesticide. Since these foods are not imported, they are fresher, which means improved taste and nutritional value. Best of all, you are also supporting local farmers.

To reduce pesticide residues, wash fresh fruits and vegetables under running water. If you plan to eat the skin on foods such as apples, potatoes or cucumbers, use a small scrub brush. Peel carrots. Discard outer leaves of leafy vegetables.

Whether your produce is conventional, organic or locally grown, be sure to eat lots of fruits and vegetables. Their health benefits outweigh their risks.