Fresh fruits and vegetables are a dieter’s dream, but the pesticide residue on them can keep your calorie-burning machine from performing at its peak.

Pesticides may affect your thyroid’s ability to function and there’s evidence that they also harm the functioning of mitochondria, the parts of a cell that convert fuel into energy.

Government researchers say you need to scrub fresh produce for at least 30 seconds to remove the residue.

You can also minimize your exposure by purchasing organic produce, especially the kind with an edible peel, as well as organic beef and dairy products, because regular cattle feed can contain high concentrations of pesticides.

Each piece of skin contains 69 calories and six grams of fat, so it makes sense to separate it from the breast before popping it in the oven, right?

Not really. The skin locks in moisture, so you get tender, more flavourful chicken for not a lot of extra calories.

Don’t remove the skin until right before serving, and the chicken won’t need as much calorie-rich sauce, salad dressing, or mayo.

The exception, however, is if you’re making a soup or a casserole. The fat from the skin will drain into the dish, so peel it off beforehand.