Food Rules
Food Rules

Food Rules

What this suggests is that there is no single ideal human diet but that the human omnivore is exquisitely adapted to a wide range of different foods and a variety of different diets. Except, that is, for one: the relatively new (in evolutionary terms) Western diet that most of us now are eating. What an extraordinary achievement for a civilization: to have developed the one diet that reliably makes its people sick! (Location 92)

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Note: humans have adapted to a wide range of diets,except the western one

Eat food. Not too much. Mostly plants. (Location 116)

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Note: eat a moderate amount of food and mostly plants

Avoid food products containing ingredients that no ordinary human would keep in the pantry. Ethoxylated diglycerides? Cellulose? Xanthan gum? Calcium propionate? Ammonium sulfate? If you wouldn’t cook with them yourself, why let others use these ingredients to cook for you? The food scientists’ chemistry set is designed to extend shelf life, make old food look fresher and more appetizing than it really is, and get you to eat more. (Location 204)

Avoid foods that have some form of sugar (or sweetener) listed among the top three ingredients. (Location 219)

Tags: sugar

Note: .sugar

Eat only foods that will eventually rot. (Location 283)

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Note: .food

Eat foods made from ingredients that you can picture in their raw state or growing in nature. (Location 292)

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Note: .food

If it came from a plant, eat it; if it was made in a plant, don’t. (Location 318)

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Note: .food

“Eating what stands on one leg [mushrooms and plant foods] is better than eating what stands on two legs [fowl], which is better than eating what stands on four legs [cows, pigs, and other mammals].” (Location 357)

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Don’t eat breakfast cereals that change the color of the milk. (Location 446)

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Note: .food

“The whiter the bread, the sooner you’ll be dead.” (Location 450)

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Note: .food

Be the kind of person who takes supplements—then skip the supplements. We know that people who take supplements are generally healthier than the rest of us, and we also know that in controlled studies most of the supplements they take don’t appear to be effective. How can this be? Supplement takers are healthy for reasons that have nothing to do with the pills. They’re typically more health conscious, better educated, and more affluent. They’re also more likely to exercise and eat whole grains. So to the extent you can, be the kind of person who would take supplements, and then save your money. (Location 475)

Note: Be the kind of person who takes supplements, this shows a motivation to be healthy

What nutritionists fail to see in the French is a people with a completely different relationship to food than we have. They seldom snack, eat small portions from small plates, don’t go back for second helpings, and eat most of their food at long, leisurely meals shared with other people. The rules governing these behaviors may matter more than any magic nutrient in their diet. (Location 526)

Note: Seldom snack, small portions and long leisurely meals

Choose quality over quantity, food experience over mere calories. Or as grandmothers used to say, “Better to pay the grocer than the doctor.” (Location 541)

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Stop eating before you’re full. Nowadays we think it is normal and right to eat until you are full, but many cultures specifically advise stopping well before that point is reached. The Japanese have a saying—hara hachi bu—counseling people to stop eating when they are 80 percent full. (Location 551)

Note: Stop eating a little bit before you are full

Ask yourself not, Am I full? but, Is my hunger gone? That moment will arrive several bites sooner. (Location 561)

Tags: diet

Eat when you are hungry, not when you are bored. For many of us, eating has surprisingly little to do with hunger. We eat out of boredom, for entertainment, to comfort or reward ourselves. Try to be aware of why you’re eating, and ask yourself if you’re really hungry—before you eat and then again along the way. (One old wives’ test: If you’re not hungry enough to eat an apple, then you’re not hungry.) Food is a costly antidepressant. (Location 563)

Note: Only eat if you are hungry,not because you are bored or for emotional reasons

It can take twenty minutes before your brain gets the word that your belly is full; that means that if you take less than twenty minutes to finish a meal, the sensation of satiety will arrive too late to be of any use. So slow down and pay attention to what your body—and not just your sense of sight—is telling you. This is what your grandparents were getting at with the adage “Your eyes are bigger than your stomach.” (Location 572)

Tags: food

Note: It can take 20 minutes before your stomach knows you are full. Slow down and ensure you dont finish your meal in less than 20 minutes

The banquet is in the first bite.” Taking this adage to heart will help you enjoy your food and eat more slowly. No other bite will taste as good as the first, and every subsequent bite will progressively diminish in satisfaction. Economists call this the law of diminishing marginal utility, and it argues for savoring the first few bites and stopping sooner than you otherwise might. For as you go on, you’ll be getting more calories, but not necessarily more pleasure. (Location 586)

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Note: the first bite is the nicest, its diminishing marginal returns after that

Buy smaller plates and glasses. The bigger the portion, the more we will eat—upward of 30 percent more. Food marketers know this, so they supersize our portions as a way to get us to buy more. But we don’t have to supersize portions at home, and shouldn’t. One researcher found that simply switching from a twelve-inch to a ten-inch dinner plate caused people to reduce their consumption by 22 percent. (Location 597)

Note: Use smaller plates and you'll eat less

Serve a proper portion and don’t go back for seconds. You lose all control over portion size when you have second helpings. So what is a proper portion? There is folklore offering some sensible rules of thumb based on your size. One adage says you should never eat a portion of animal protein bigger than your fist. Another says that you should eat no more food at a meal than would fit into the bowl formed by your hands when cupped together. If you are going to break the rule on seconds, at least wait several minutes before doing it: You may well discover you don’t really need seconds, or if you do, not as much as you thought. (Location 602)

Note: Serve a proper portion and don't go back for seconds

If you are going to snack, try to limit yourself to fruits, vegetables, and nuts. (Location 631)

Don’t get your fuel from the same place your car does. American gas stations now make more money inside selling food (and cigarettes) than they do outside selling gasoline. But consider what kind of food this is: Except perhaps for the milk and water, it’s all highly processed, imperishable snack foods and extravagantly sweetened soft drinks in hefty twenty-ounce bottles. Gas stations have become “processed corn stations”: ethanol outside for your car and high-fructose corn syrup inside for you. Don’t eat here. (Location 634)

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Note: "Don't get your fuel from the same place your car does".

Do all your eating at a table. No, a desk is not a table. If we eat while we’re working, or while watching TV or driving, we eat mindlessly—and as a result eat a lot more than we would if we were eating at a table, paying attention to what we’re doing. (Location 641)

Tags: eating

Some people follow a so-called S policy: “no snacks, no seconds, no sweets—except on days that begin with the letter S.” (Location 663)

“Better to go to waste than to waist.” (Location 670)

Tags: quotes

Note: .quote