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100 Healthy Food Rules to Govern Your Kitchen
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[FONT="]As Michael Pollan says, we should "eat food. Not too much. Mostly plants." This is a good general rule to live and eat by, but there are so many more nuggets of wisdom you can use. Here we’ll take a look at 100 rules that can help you keep a healthy, doctor-approved diet.[/FONT]
[FONT="]Variety[/FONT]
[FONT="]Follow these rules to keep variety in your diet.[/FONT]
[FONT="]These rules will help you when you’re out food shopping.[/FONT]
[FONT="]Learn which foods and food groups to stick with in these rules.[/FONT]
[FONT="]These rules will tell you which foods to stay far away from.[/FONT]
[FONT="]Eat realistic portions with the help of these healthy food rules.[/FONT]
[FONT="]Following these rules will help you improve the quality of the food you eat.[/FONT]
[FONT="]Develop good eating habits by following these food rules developed by experts.[/FONT]
[FONT="]These rules will help you make your home cooking healthy.[/FONT]
[FONT="]Get proper nutrition with the help of these rules.[/FONT]
[FONT="]Eat well even away from home by following these rules.[/FONT]
[FONT="]These sustainability rules will help you ensure that your food isn’t just good for you-it’s good for the planet and your community.[/FONT]
[FONT="]Stay safe by following these rules.[/FONT]
[FONT="]These are rules you’ve probably heard before, but should seriously consider breaking.[/FONT]
[FONT="]
[/FONT]
[FONT="]As Michael Pollan says, we should "eat food. Not too much. Mostly plants." This is a good general rule to live and eat by, but there are so many more nuggets of wisdom you can use. Here we’ll take a look at 100 rules that can help you keep a healthy, doctor-approved diet.[/FONT]
[FONT="]Variety[/FONT]
[FONT="]Follow these rules to keep variety in your diet.[/FONT]
- [FONT="]Eat your colors[/FONT][FONT="]: In order to get as many different phytochemicals as possible, you’ll need to eat different colored vegetables and other foods.[/FONT]
- [FONT="]Variety is the spice of life[/FONT][FONT="]: Mix things up, and be sure to eat a lot of different foods so that you can get a variety of nutrients from your diet.[/FONT]
- [FONT="]Eat from different cultures[/FONT][FONT="]: Eat Mediterranean, Italian, Chinese, and more.[/FONT]
- [FONT="]Three food rule[/FONT][FONT="]: Every time you eat, have a single portion from three different food groups, one of them protein.[/FONT]
- [FONT="]Try it, you’ll like it[/FONT][FONT="]: Take a small taste to find out how you really feel about a food without lots of pressure.[/FONT]
- [FONT="]Love herbs and spices[/FONT][FONT="]: You can add flavor without sugar or salt by using herbs and spices.[/FONT]
[FONT="]These rules will help you when you’re out food shopping.[/FONT]
- [FONT="]Shop for health[/FONT][FONT="]: Remember that if you buy it, you’re going to end up eating it.[/FONT]
- [FONT="]Stop off at a farmer’s market or fruit stand[/FONT][FONT="]: Even if you don’t have specific purchases in mind, shopping in a healthy food environment can make you more focused on eating what you should.[/FONT]
- [FONT="]Plan ahead[/FONT][FONT="]: Go to the grocery store armed with a game plan to get the most healthy food for your money.[/FONT]
- [FONT="]Shop the perimeter of your supermarket[/FONT][FONT="]: Fresh food is on the outside, manufactured food tends to be toward the middle.[/FONT]
- [FONT="]Make a realistic food budget[/FONT][FONT="]: Get smart about the money you spend on food.[/FONT]
[FONT="]Learn which foods and food groups to stick with in these rules.[/FONT]
- [FONT="]Eat your greens[/FONT][FONT="]: Greens and vegetables will help give you the health that you need.[/FONT]
- [FONT="]Enjoy oily fish[/FONT][FONT="]: Fish like salmon and mackerel are full of excellent omega-3 fatty acids.[/FONT]
- [FONT="]Drink your milk[/FONT][FONT="]: Give yourself the milk you need, and your kids two to three servings of dairy per day.[/FONT]
- [FONT="]Eat wild foods[/FONT][FONT="]: Berries, fish, and other food you can find in nature is often good for you. Just be sure to research and make sure what you’ve found is safe to eat.[/FONT]
- [FONT="]Focus on whole grains[/FONT][FONT="]: When eating breads and pastas, make sure what you’re eating is made of whole grains.[/FONT]
- [FONT="]Eat in two food groups-things that move, and things that grow[/FONT][FONT="]: If it’s not a plant or an animal, don’t eat it.[/FONT]
- [FONT="]Eat food that doesn’t have an ingredient label[/FONT][FONT="]: Fruits, vegetables, and other whole foods don’t often have ingredient labels.[/FONT]
- [FONT="]Eat food your great grandmother would recognize[/FONT][FONT="]: If your great grandmother would have no idea what it is you’re about to eat, skip it.[/FONT]
[FONT="]These rules will tell you which foods to stay far away from.[/FONT]
- [FONT="]Reduce the amount of meat you eat[/FONT][FONT="]: You can reduce the meat in your meal by adding beans.[/FONT]
- [FONT="]Don’t eat anything you can’t buy yourself[/FONT][FONT="]: If you can’t buy the ingredients that go in your food, you shouldn’t eat it.[/FONT]
- [FONT="]If man made it, don’t eat it[/FONT][FONT="]: Jack Lalanne’s advice is great for avoiding manufactured foods.[/FONT]
- [FONT="]Don’t eat anything with more than five ingredients[/FONT][FONT="]: Eating foods closer to their natural state ensures that you get more nutrients.[/FONT]
- [FONT="]Avoid food that makes health claims[/FONT][FONT="]: Everyone already knows real food is healthy-it’s when packages and pushers have to explain what a food can do for you that you need to be worried.[/FONT]
- [FONT="]Don’t eat anything you wouldn’t want to "be"[/FONT][FONT="]: Remember that you are what you eat — do you want to be a fast food burger?[/FONT]
- [FONT="]Don’t eat plastic food[/FONT][FONT="]: Focus on real food instead.[/FONT]
- [FONT="]Avoid manufactured foods[/FONT][FONT="]: Anything prepackaged is probably full of too much sugar, salt, and fat.[/FONT]
- [FONT="]Don’t eat any ingredients you can’t pronounce[/FONT][FONT="]: If you’re eating food that only a chemist recognizes, something is wrong.[/FONT]
- [FONT="]Stay away from food with celebrity endorsements[/FONT][FONT="]: Food that needs to be endorsed generally isn’t good to eat.[/FONT]
- [FONT="]Eat nothing containing corn syrup[/FONT][FONT="]: Medical professionals agree that foods containing corn syrup is generally not nutritious.[/FONT]
[FONT="]Eat realistic portions with the help of these healthy food rules.[/FONT]
- [FONT="]Eat on a salad plate[/FONT][FONT="]: Using a smaller plate will trick your mind into thinking that you’re eating more than you really are.[/FONT]
- [FONT="]Eat until you are four-fifths full[/FONT][FONT="]: This Japanese saying advises you to stop eating before you’re truly full.[/FONT]
- [FONT="]Fill your plate with 3/4 vegetables[/FONT][FONT="]: Make vegetables a main focus, rather than a side.[/FONT]
- [FONT="]Your eyes are bigger than your stomach[/FONT][FONT="]: Don’t allow yourself to take more food than you can comfortably eat.[/FONT]
- [FONT="]Eat a teaspoon at a time[/FONT][FONT="]: Eat more slowly by only putting a teaspoon of food or less in your mouth at once.[/FONT]
- [FONT="]Practice moderation[/FONT][FONT="]: Everything is good in moderation.[/FONT]
- [FONT="]Use a salad fork[/FONT][FONT="]: You’ll take tinier bites and feel more satisfied by using a smaller fork.[/FONT]
- [FONT="]Fill your belly with food, air, and water[/FONT][FONT="]: The prophet Muhammad recommended a belly with 1/3 food, 1/3 drink, and 1/3 air.[/FONT]
- [FONT="]Balance your plate[/FONT][FONT="]: Half of your plate should be crunchy vegetables, 1/4 starchy vegetables, and 1/4 protein.[/FONT]
[FONT="]Following these rules will help you improve the quality of the food you eat.[/FONT]
- [FONT="]It’s not food if it comes to you through the window of a car[/FONT][FONT="]: Don’t count fast food as real food.[/FONT]
- [FONT="]Don’t eat at any restaurant of which there is more than just one[/FONT][FONT="]: Stick with local, independent establishments to get better quality food.[/FONT]
- [FONT="]Don’t buy food in a gas station[/FONT][FONT="]: Gas stations are not known for their high quality food.[/FONT]
- [FONT="]If a bug won’t eat it, neither should you[/FONT][FONT="]: Eat food that is attractive to bugs, just be sure to keep them away from it![/FONT]
[FONT="]Develop good eating habits by following these food rules developed by experts.[/FONT]
- [FONT="]Eat only at the table[/FONT][FONT="]: Don’t eat standing up, snack while you prepare food, or eat after your meal is over.[/FONT]
- [FONT="]Eat when you’re hungry[/FONT][FONT="]: You don’t have to eat at the time deemed as lunch time or dinner time: eat when you’re hungry.[/FONT]
- [FONT="]Read the fine print[/FONT][FONT="]: Check out the ingredients, nutrition facts, and other small details to learn what you’re really eating.[/FONT]
- [FONT="]The 20 minute rule[/FONT][FONT="]: Make your food last at least 20 minutes, and even if you can’t wait at least 20 minutes before going back for seconds.[/FONT]
- [FONT="]Eat well 90% of the time[/FONT][FONT="]: Allow yourself a few vices like dark chocolate and good beer.[/FONT]
- [FONT="]Eat breakfast[/FONT][FONT="]: A good breakfast is insurance to help you avoid overeating later in the day.[/FONT]
- [FONT="]Savor every bite[/FONT][FONT="]: Slow down, and enjoy the things that really satisfy you.[/FONT]
- [FONT="]Don’t eat too late[/FONT][FONT="]: Eating too much before bed can interfere with good sleep habits.[/FONT]
- [FONT="]Avoid eating while reading or watching TV[/FONT][FONT="]: Be conscious of what you’re eating — eat without distractions.[/FONT]
- [FONT="]Don’t eat in the car[/FONT][FONT="]: Not only is it dangerous, you’re also likely to not pay good attention to what you’re eating. Eat breakfast like a king: Your body can process large meals better earlier in the day, rather than at night, so don’t be afraid to eat a big breakfast.[/FONT]
- [FONT="]Empty your mouth before filling your fork or spoon[/FONT][FONT="]: Promote good digestion and slower eating by clearing your mouth before every new bite.[/FONT]
- [FONT="]Don’t eat when you’re bored[/FONT][FONT="]: Eating when you’re bored can lead to overeating.[/FONT]
- [FONT="]Chew your food[/FONT][FONT="]: Break down your food by chewing each mouthful 20-25 times.[/FONT]
[FONT="]These rules will help you make your home cooking healthy.[/FONT]
- [FONT="]Keep fruit handy[/FONT][FONT="]: Leave out a bowl of fruit on your table, counter, or in the refrigerator.[/FONT]
- [FONT="]Put vegetables in your pasta and lasagne[/FONT][FONT="]: Sneak vegetables into your pasta and lasagne for chunkiness and better nutrition.[/FONT]
- [FONT="]Plan your recipes[/FONT][FONT="]: Know what you’re going to eat on Thursday night before Thursday night comes around, and you can better govern what you end up eating.[/FONT]
- [FONT="]Grow your own food[/FONT][FONT="]: Start a vegetable, fruit, and herb garden to eat healthy at home.[/FONT]
- [FONT="]Make fruit accessible[/FONT][FONT="]: Cut up fruit and refrigerate it so it will be easy to pick up later.[/FONT]
- [FONT="]Prepare salad as your main dish[/FONT][FONT="]: Make your main dish salad every now and then.[/FONT]
- [FONT="]Freeze your food[/FONT][FONT="]: Create soups, casseroles, meat, and other freezable foods in bulk, so you’ll always have an easy meal ready to go.[/FONT]
- [FONT="]Get canned, frozen, and dried fruits[/FONT][FONT="]: In addition to fresh fruit, you can stock up with dried, frozen, and canned fruit that will last longer.[/FONT]
- [FONT="]Stock up on frozen vegetables[/FONT][FONT="]: Use frozen vegetables that won’t go bad, and are easy to prepare in the mircrowave.[/FONT]
- [FONT="]Use your crockpot[/FONT][FONT="]: With a crockpot, you’ll be able to fill your dinner full of vegetables and simmer all day.[/FONT]
- [FONT="]Eat a green salad with dinner every night[/FONT][FONT="]: Get dinner started right by eating a salad packed with vegetables.[/FONT]
- [FONT="]Eat vegetables that are easy to prepare[/FONT][FONT="]: Get baby carrots, grape tomatoes, and salad greens, so you’re more likely to eat them.[/FONT]
- [FONT="]Make good use of condiments[/FONT][FONT="]: Parsley, cilantro, mint, mustard, and other condiments are a great way to add flavor and nutrients.[/FONT]
- [FONT="]Make vegetables the main dish[/FONT][FONT="]: Make stir fry or soup to put veggies first.[/FONT]
[FONT="]Get proper nutrition with the help of these rules.[/FONT]
- [FONT="]A snack is not the same thing as a treat[/FONT][FONT="]: Remember that even if you’re just snacking, you don’t need to eat junk.[/FONT]
- [FONT="]Get equal amounts fat and protein[/FONT][FONT="]: Make sure you’re getting enough protein by matching it to fat.[/FONT]
- [FONT="]Eat food that can rot[/FONT][FONT="]: Avoid eating too many preservatives-eat food that is subject to rotting. Just make sure you eat it before it gets there![/FONT]
[FONT="]Eat well even away from home by following these rules.[/FONT]
- [FONT="]Pay attention to preparation[/FONT][FONT="]: Get steamed, grilled, or broiled dishes instead of sauteed or fried ones.[/FONT]
- [FONT="]Take food with you wherever you go[/FONT][FONT="]: Stash a banana or other portable healthy food, and you won’t be tempted to eat unhealthy food when you’re on the go.[/FONT]
- [FONT="]Spend more[/FONT][FONT="]: Generally, more expensive restaurants serve food that’s healthier for you, so when you go out, visit a higher quality restaurant.[/FONT]
- [FONT="]Get a doggy bag[/FONT][FONT="]: Instead of cleaning your plate, bring some food home for later.[/FONT]
- [FONT="]Substitute vegetables[/FONT][FONT="]: Get extra vegetables instead of rice or potatoes.[/FONT]
- [FONT="]Only make one request[/FONT][FONT="]: Don’t switch things up so much that you drive the chef and waitstaff crazy.[/FONT]
- [FONT="]Order drinks without added sugars[/FONT][FONT="]: Get water, milk, or unsweetened tea.[/FONT]
- [FONT="]Visit ethnic restaurants[/FONT][FONT="]: You can often find excellent food at a great price by visiting Cuban, Greek, Irish and other ethnic restaurants.[/FONT]
- [FONT="]Split your entree[/FONT][FONT="]: Eat less and save more money by sharing your entree with someone else.[/FONT]
- [FONT="]Ask for whole wheat bread[/FONT][FONT="]: When you order a sandwich, ask for whole wheat bread.[/FONT]
- [FONT="]Decide on your splurge[/FONT][FONT="]: Allow yourself the bread basket, cocktails, or dessert, but not all three.[/FONT]
- [FONT="]Order a salad first[/FONT][FONT="]: Start your meal with a salad full of vegetables, and you’ll better control your portions and nutrition.[/FONT]
- [FONT="]Order your least favorite cocktail[/FONT][FONT="]: You’ll be less likely to go overboard if you’re drinking something that goes down less easy than your favorite.[/FONT]
[FONT="]These sustainability rules will help you ensure that your food isn’t just good for you-it’s good for the planet and your community.[/FONT]
- [FONT="]Eat locally[/FONT][FONT="]: Practice a 100 mile diet to get the freshest, most Earth-friendly food.[/FONT]
- [FONT="]Tie off the sack before it’s full[/FONT][FONT="]: By stopping before you’re full, you’ll make sure that you don’t have a bursting belly.[/FONT]
- [FONT="]Buy in season[/FONT][FONT="]: Eat food that’s currently being grown in season, and you’ll have fresher, more environmentally in-tune meals.[/FONT]
- [FONT="]Buy organic[/FONT][FONT="]: Get more nutrients out of your food by buying organic.[/FONT]
- [FONT="]Buy animal products from humane farms[/FONT][FONT="]: Know that the meat and animal products you’re eating are humane by purchasing them from farms with humane standards.[/FONT]
[FONT="]Stay safe by following these rules.[/FONT]
- [FONT="]Keep non-food items out of the kitchen[/FONT][FONT="]: Books, backpacks, and shopping bags should stay out of the kitchen.[/FONT]
- [FONT="]Never eat sushi from a convenience store[/FONT][FONT="]: Convenience stores are not known for their stringent health standards, so avoid eating raw foods from them.[/FONT]
- [FONT="]Wash food surfaces with hot soapy water[/FONT][FONT="]: You should wash cutting boards, counter tops, dishes, and utensils when preparing food, and in between different food items.[/FONT]
- [FONT="]Keep your food separate[/FONT][FONT="]: Separate raw, cooked, and ready to eat foods to avoid contamination.[/FONT]
- [FONT="]Use paper towels to clean surfaces[/FONT][FONT="]: Although it’s wasteful, using a new paper towel to clean surfaces is the easiest way to avoid contamination.[/FONT]
[FONT="]These are rules you’ve probably heard before, but should seriously consider breaking.[/FONT]
- [FONT="]Clean your plate[/FONT][FONT="]: Eat what you need to, not what’s put in front of you.[/FONT]
- [FONT="]Five second rule[/FONT][FONT="]: It’s been proven that five seconds is more than enough time for food to become contaminated.[/FONT]
- [FONT="]No snacking[/FONT][FONT="]: Snacks can be great, especially when they are fruit, vegetables, and other healthy foods.[/FONT]
- [FONT="]No dessert until you finish your vegetables[/FONT][FONT="]: Don’t use dessert or any other food as a reward or punishment.[/FONT]