PART I - What should I eat?
Chapter 1 - Eat food.
Chapter 2 - Don’t eat anything your great-grandmother wouldn’t recognize as food.
Chapter 3 - Avoid food products containing ingredients that no ordinary human ...
Chapter 4 - Avoid food products that contain high-fructose corn syrup.
Chapter 5 - Avoid foods that have some form of sugar (or sweetener) listed ...
Chapter 6 - Avoid food products that contain more than five ingredients.
Chapter 7 - Avoid food products containing ingredients that a third-grader ...
Chapter 8 - Avoid food products that make health claims.
Chapter 9 - Avoid food products with the wordoid “lite” or the terms “low-fat” ...
Chapter 10 - Avoid foods that are pretending to be something they are not.
Chapter 11 - Avoid foods you see advertised on television.
Chapter 12 - Shop the peripheries of the supermarket and stay out of the middle.
Chapter 13 - Eat only foods that will eventually rot.
Chapter 14 - Eat foods made from ingredients that you can picture in their raw ...
Chapter 15 - Get out of the supermarket whenever you can.
Chapter 16 - Buy your snacks at the farmers’ market.
Chapter 17 - Eat only foods that have been cooked by humans.
Chapter 18 - Don’t ingest foods made in places where everyone is required to ...
Chapter 19 - If it came from a plant, eat it; if it was made in a plant, don’t.
Chapter 20 - It’s not food if it arrived through the window of your car.
Chapter 21 - It’s not food if it’s called by the same name in every language. ...
PART II - What kind of food should I eat?
Chapter 22 - Eat mostly plants, especially leaves.
Chapter 23 - Treat meat as a flavoring or special occasion food.
Chapter 24 - “Eating what stands on one leg [mushrooms and plant foods] is ...
Chapter 25 - Eat your colors.
Chapter 26 - Drink the spinach water.
Chapter 27 - Eat animals that have themselves eaten well.
Chapter 28 - If you have the space, buy a freezer.
Chapter 29 - Eat like an omnivore.
Chapter 30 - Eat well-grown food from healthy soil.
Chapter 31 - Eat wild foods when you can.
Chapter 32 - Don’t overlook the oily little fishes.
Chapter 33 - Eat some foods that have been predigested by bacteria or fungi.
Chapter 34 - Sweeten and salt your food yourself.
Chapter 35 - Eat sweet foods as you find them in nature.
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Chapter 36 - Don’t eat breakfast cereals that change the color of the milk.
Chapter 37 - “The whiter the bread, the sooner you’ll be dead.”
Chapter 38 - Favor the kinds of oils and grains that have traditionally been stone-ground.
Chapter 39 - Eat all the junk food you want as long as you cook it yourself.
Chapter 40 - Be the kind of person who takes supplements—then skip the supplements.
Chapter 41 - Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks.
Chapter 42 - Regard nontraditional foods with skepticism.
Chapter 43 - Have a glass of wine with dinner.
PART III - How should I eat?
Chapter 44 - Pay more, eat less.
Chapter 45 - . . . Eat less.
Chapter 46 - Stop eating before you’re full.
Chapter 47 - Eat when you are hungry, not when you are bored.
Chapter 48 - Consult your gut.
Chapter 49 - Eat slowly.
Chapter 50 - “The banquet is in the first bite.”
Chapter 51 - Spend as much time enjoying the meal as it took to prepare it.
Chapter 52 - Buy smaller plates and glasses.
Chapter 53 - Serve a proper portion and don’t go back for seconds.
Chapter 54 - “Breakfast like a king, lunch like a prince, dinner like a pauper.”
Chapter 55 - Eat meals.
Chapter 56 - Limit your snacks to unprocessed plant foods.
Chapter 57 - Don’t get your fuel from the same place your car does.
Chapter 58 - Do all your eating at a table.
Chapter 59 - Try not to eat alone.
Chapter 60 - Treat treats as treats.
Chapter 61 - Leave something on your plate.
Chapter 62 - Plant a vegetable garden if you have the space, a window box if ...
Chapter 63 - Cook.
Chapter 64 - Break the rules once in a while.