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. 


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