Food Rules

1. Eat real, whole foods and avoid processed items

"Eat food. Not too much. Mostly plants."

Real food vs. edible food-like substances. The modern food industry has flooded our markets with highly processed products that barely resemble real food. These items often contain unfamiliar ingredients, excessive amounts of sugar, salt, and unhealthy fats, and lack the nutrients found in whole foods.

To identify real food:

• Choose items your great-grandmother would recognize
• Avoid products with more than five ingredients
• Steer clear of foods with unpronounceable ingredients
• Be wary of products making health claims
• Shop the perimeter of the supermarket, where fresh produce, meats, and dairy are usually located

2. Choose plants as your primary food source

"Eat mostly plants, especially leaves."

Plant-based diet benefits. Numerous studies have shown that diets rich in vegetables and fruits significantly reduce the risk of chronic diseases. Plant foods are generally less calorie-dense and more nutrient-dense than animal products, making them ideal for maintaining a healthy weight and overall well-being.

Key points:

• Aim for a variety of colorful fruits and vegetables
• Include leafy greens in your diet regularly
• Consider meat as a flavoring or special occasion food
• Incorporate legumes, whole grains, and nuts into your meals
• Don't overlook the nutritional value of wild plants when available

3. Moderation is key: Eat less and savor more

"Stop eating before you're full."

Calorie restriction and health. Research consistently shows that eating less than we currently do can have significant health benefits, including slower aging and reduced cancer risk. Many cultures have traditional wisdom encouraging moderation in eating.

Strategies for eating less:

• Follow the Japanese concept of "hara hachi bu" - eat until you're 80% full
• Ask yourself if your hunger is gone, rather than if you're full
• Leave something on your plate
• Use smaller plates and glasses to control portion sizes
• Avoid going back for seconds

4. Cook your own meals and eat with others

"Eat all the junk food you want as long as you cook it yourself."

Home cooking and social eating. Preparing your own meals gives you control over ingredients and portion sizes. It also makes treats less accessible, naturally reducing their consumption. Eating with others can promote mindful eating and limit overconsumption.

Benefits of home cooking and social eating:

• Better control over ingredients and nutritional content
• Natural portion control for treats and indulgences
• Increased appreciation for food preparation
• Slower eating pace when dining with others
• Enhanced enjoyment of meals through social interaction

5. Be mindful of your eating habits and environment

"Eat when you are hungry, not when you are bored."

Conscious eating. Many people eat for reasons other than hunger, such as boredom, stress, or habit. By becoming more aware of our eating patterns and environment, we can make healthier choices and avoid unnecessary calorie consumption.

Tips for mindful eating:

• Identify your reasons for eating before you start
• Avoid eating while distracted (e.g., watching TV or working)
• Eat at a table, not on the go
• Pay attention to your food's taste, texture, and aroma
• Listen to your body's hunger and fullness cues

6. Embrace traditional food cultures and skepticism towards food novelties

"Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks."

Wisdom of traditional diets. Many traditional food cultures have stood the test of time, providing balanced nutrition and promoting overall health. These diets often emphasize whole foods, moderation, and social eating habits.

Key aspects of traditional food cultures:

• Emphasis on whole, minimally processed foods
• Balanced combinations of nutrients (e.g., beans and corn in Latin America)
• Moderate portion sizes
• Leisurely, social meals
• Skepticism towards food novelties and fads

7. Quality over quantity: Invest in better food and eat less

"Pay more, eat less."

Value of high-quality food. Choosing higher quality, more expensive food often leads to eating less overall. These foods are typically more flavorful and satisfying, requiring smaller portions to feel content.

Benefits of investing in quality food:

• Better taste and nutritional value
• Increased satisfaction from smaller portions
• Support for sustainable and ethical food production
• Reduced overall food consumption
• Potential long-term health benefits and healthcare cost savings

8. Listen to your body's hunger and fullness cues

"Consult your gut."

Body awareness. Our bodies have evolved to signal hunger and fullness, but modern eating habits often override these cues. By learning to recognize and respond to our body's signals, we can eat more intuitively and maintain a healthy weight.

Techniques for better body awareness:

• Eat slowly to allow time for fullness signals to reach the brain
• Check in with your hunger levels before and during meals
• Pay attention to how different foods make you feel
• Avoid eating out of boredom or emotional reasons
• Practice mindful eating techniques

9. Slow down and enjoy your meals

"The banquet is in the first bite."

Savoring food. Eating slowly not only helps with portion control but also enhances the enjoyment of meals. By focusing on the flavors and textures of each bite, we can derive more pleasure from our food while consuming less overall.

Ways to slow down and savor meals:

• Put down your fork between bites
• Chew thoroughly and focus on the flavors
• Engage in conversation during meals
• Take small bites and pause between them
• Appreciate the appearance and aroma of your food before eating

10. Structure your eating around proper meals, not constant snacking

"Eat meals."

Importance of meal structure. The traditional concept of meals has been eroded by constant snacking and grazing. However, structured meals can help control overall calorie intake and promote better eating habits.

Benefits of structured meals:

• Better portion control
• Reduced consumption of processed snack foods
• Opportunities for social eating and family time
• Improved digestion through regular eating patterns
• Clearer distinction between hunger and non-hunger eating

Last updated: August 13, 2024