Recipe 100 Healthy Food Rules to Govern Your Kitchen


100 Healthy Food Rules to Govern Your Kitchen:):ir:pr

[FONT=&quot]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=&quot]Follow these rules to keep variety in your diet.[/FONT]

  1. [FONT=&quot]Eat your colors[/FONT][FONT=&quot]: In order to get as many different phytochemicals as possible, you’ll need to eat different colored vegetables and other foods.[/FONT]
  2. [FONT=&quot]Variety is the spice of life[/FONT][FONT=&quot]: 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]
  3. [FONT=&quot]Eat from different cultures[/FONT][FONT=&quot]: Eat Mediterranean, Italian, Chinese, and more.[/FONT]
  4. [FONT=&quot]Three food rule[/FONT][FONT=&quot]: Every time you eat, have a single portion from three different food groups, one of them protein.[/FONT]
  5. [FONT=&quot]Try it, you’ll like it[/FONT][FONT=&quot]: Take a small taste to find out how you really feel about a food without lots of pressure.[/FONT]
  6. [FONT=&quot]Love herbs and spices[/FONT][FONT=&quot]: You can add flavor without sugar or salt by using herbs and spices.[/FONT]
[FONT=&quot]These rules will help you when you’re out food shopping.[/FONT]

  1. [FONT=&quot]Shop for health[/FONT][FONT=&quot]: Remember that if you buy it, you’re going to end up eating it.[/FONT]
  2. [FONT=&quot]Stop off at a farmer’s market or fruit stand[/FONT][FONT=&quot]: 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]
  3. [FONT=&quot]Plan ahead[/FONT][FONT=&quot]: Go to the grocery store armed with a game plan to get the most healthy food for your money.[/FONT]
  4. [FONT=&quot]Shop the perimeter of your supermarket[/FONT][FONT=&quot]: Fresh food is on the outside, manufactured food tends to be toward the middle.[/FONT]
  5. [FONT=&quot]Make a realistic food budget[/FONT][FONT=&quot]: Get smart about the money you spend on food.[/FONT]
[FONT=&quot]What to eat[/FONT]
[FONT=&quot]Learn which foods and food groups to stick with in these rules.[/FONT]

  1. [FONT=&quot]Eat your greens[/FONT][FONT=&quot]: Greens and vegetables will help give you the health that you need.[/FONT]
  2. [FONT=&quot]Enjoy oily fish[/FONT][FONT=&quot]: Fish like salmon and mackerel are full of excellent omega-3 fatty acids.[/FONT]
  3. [FONT=&quot]Drink your milk[/FONT][FONT=&quot]: Give yourself the milk you need, and your kids two to three servings of dairy per day.[/FONT]
  4. [FONT=&quot]Eat wild foods[/FONT][FONT=&quot]: 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]
  5. [FONT=&quot]Focus on whole grains[/FONT][FONT=&quot]: When eating breads and pastas, make sure what you’re eating is made of whole grains.[/FONT]
  6. [FONT=&quot]Eat in two food groups-things that move, and things that grow[/FONT][FONT=&quot]: If it’s not a plant or an animal, don’t eat it.[/FONT]
  7. [FONT=&quot]Eat food that doesn’t have an ingredient label[/FONT][FONT=&quot]: Fruits, vegetables, and other whole foods don’t often have ingredient labels.[/FONT]
  8. [FONT=&quot]Eat food your great grandmother would recognize[/FONT][FONT=&quot]: If your great grandmother would have no idea what it is you’re about to eat, skip it.[/FONT]
[FONT=&quot]Foods to avoid[/FONT]
[FONT=&quot]These rules will tell you which foods to stay far away from.[/FONT]

  1. [FONT=&quot]Reduce the amount of meat you eat[/FONT][FONT=&quot]: You can reduce the meat in your meal by adding beans.[/FONT]
  2. [FONT=&quot]Don’t eat anything you can’t buy yourself[/FONT][FONT=&quot]: If you can’t buy the ingredients that go in your food, you shouldn’t eat it.[/FONT]
  3. [FONT=&quot]If man made it, don’t eat it[/FONT][FONT=&quot]: Jack Lalanne’s advice is great for avoiding manufactured foods.[/FONT]
  4. [FONT=&quot]Don’t eat anything with more than five ingredients[/FONT][FONT=&quot]: Eating foods closer to their natural state ensures that you get more nutrients.[/FONT]
  5. [FONT=&quot]Avoid food that makes health claims[/FONT][FONT=&quot]: 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]
  6. [FONT=&quot]Don’t eat anything you wouldn’t want to "be"[/FONT][FONT=&quot]: Remember that you are what you eat — do you want to be a fast food burger?[/FONT]
  7. [FONT=&quot]Don’t eat plastic food[/FONT][FONT=&quot]: Focus on real food instead.[/FONT]
  8. [FONT=&quot]Avoid manufactured foods[/FONT][FONT=&quot]: Anything prepackaged is probably full of too much sugar, salt, and fat.[/FONT]
  9. [FONT=&quot]Don’t eat any ingredients you can’t pronounce[/FONT][FONT=&quot]: If you’re eating food that only a chemist recognizes, something is wrong.[/FONT]
  10. [FONT=&quot]Stay away from food with celebrity endorsements[/FONT][FONT=&quot]: Food that needs to be endorsed generally isn’t good to eat.[/FONT]
  11. [FONT=&quot]Eat nothing containing corn syrup[/FONT][FONT=&quot]: Medical professionals agree that foods containing corn syrup is generally not nutritious.[/FONT]
[FONT=&quot]Eat realistic portions with the help of these healthy food rules.[/FONT]

  1. [FONT=&quot]Eat on a salad plate[/FONT][FONT=&quot]: Using a smaller plate will trick your mind into thinking that you’re eating more than you really are.[/FONT]
  2. [FONT=&quot]Eat until you are four-fifths full[/FONT][FONT=&quot]: This Japanese saying advises you to stop eating before you’re truly full.[/FONT]
  3. [FONT=&quot]Fill your plate with 3/4 vegetables[/FONT][FONT=&quot]: Make vegetables a main focus, rather than a side.[/FONT]
  4. [FONT=&quot]Your eyes are bigger than your stomach[/FONT][FONT=&quot]: Don’t allow yourself to take more food than you can comfortably eat.[/FONT]
  5. [FONT=&quot]Eat a teaspoon at a time[/FONT][FONT=&quot]: Eat more slowly by only putting a teaspoon of food or less in your mouth at once.[/FONT]
  6. [FONT=&quot]Practice moderation[/FONT][FONT=&quot]: Everything is good in moderation.[/FONT]
  7. [FONT=&quot]Use a salad fork[/FONT][FONT=&quot]: You’ll take tinier bites and feel more satisfied by using a smaller fork.[/FONT]
  8. [FONT=&quot]Fill your belly with food, air, and water[/FONT][FONT=&quot]: The prophet Muhammad recommended a belly with 1/3 food, 1/3 drink, and 1/3 air.[/FONT]
  9. [FONT=&quot]Balance your plate[/FONT][FONT=&quot]: Half of your plate should be crunchy vegetables, 1/4 starchy vegetables, and 1/4 protein.[/FONT]
[FONT=&quot]Following these rules will help you improve the quality of the food you eat.[/FONT]

  1. [FONT=&quot]It’s not food if it comes to you through the window of a car[/FONT][FONT=&quot]: Don’t count fast food as real food.[/FONT]
  2. [FONT=&quot]Don’t eat at any restaurant of which there is more than just one[/FONT][FONT=&quot]: Stick with local, independent establishments to get better quality food.[/FONT]
  3. [FONT=&quot]Don’t buy food in a gas station[/FONT][FONT=&quot]: Gas stations are not known for their high quality food.[/FONT]
  4. [FONT=&quot]If a bug won’t eat it, neither should you[/FONT][FONT=&quot]: Eat food that is attractive to bugs, just be sure to keep them away from it![/FONT]
[FONT=&quot]Good Habits[/FONT]
[FONT=&quot]Develop good eating habits by following these food rules developed by experts.[/FONT]

  1. [FONT=&quot]Eat only at the table[/FONT][FONT=&quot]: Don’t eat standing up, snack while you prepare food, or eat after your meal is over.[/FONT]
  2. [FONT=&quot]Eat when you’re hungry[/FONT][FONT=&quot]: You don’t have to eat at the time deemed as lunch time or dinner time: eat when you’re hungry.[/FONT]
  3. [FONT=&quot]Read the fine print[/FONT][FONT=&quot]: Check out the ingredients, nutrition facts, and other small details to learn what you’re really eating.[/FONT]
  4. [FONT=&quot]The 20 minute rule[/FONT][FONT=&quot]: 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]
  5. [FONT=&quot]Eat well 90% of the time[/FONT][FONT=&quot]: Allow yourself a few vices like dark chocolate and good beer.[/FONT]
  6. [FONT=&quot]Eat breakfast[/FONT][FONT=&quot]: A good breakfast is insurance to help you avoid overeating later in the day.[/FONT]
  7. [FONT=&quot]Savor every bite[/FONT][FONT=&quot]: Slow down, and enjoy the things that really satisfy you.[/FONT]
  8. [FONT=&quot]Don’t eat too late[/FONT][FONT=&quot]: Eating too much before bed can interfere with good sleep habits.[/FONT]
  9. [FONT=&quot]Avoid eating while reading or watching TV[/FONT][FONT=&quot]: Be conscious of what you’re eating — eat without distractions.[/FONT]
  10. [FONT=&quot]Don’t eat in the car[/FONT][FONT=&quot]: 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]
  11. [FONT=&quot]Empty your mouth before filling your fork or spoon[/FONT][FONT=&quot]: Promote good digestion and slower eating by clearing your mouth before every new bite.[/FONT]
  12. [FONT=&quot]Don’t eat when you’re bored[/FONT][FONT=&quot]: Eating when you’re bored can lead to overeating.[/FONT]
  13. [FONT=&quot]Chew your food[/FONT][FONT=&quot]: Break down your food by chewing each mouthful 20-25 times.[/FONT]
[FONT=&quot]Home Cooking[/FONT]
[FONT=&quot]These rules will help you make your home cooking healthy.[/FONT]

  1. [FONT=&quot]Keep fruit handy[/FONT][FONT=&quot]: Leave out a bowl of fruit on your table, counter, or in the refrigerator.[/FONT]
  2. [FONT=&quot]Put vegetables in your pasta and lasagne[/FONT][FONT=&quot]: Sneak vegetables into your pasta and lasagne for chunkiness and better nutrition.[/FONT]
  3. [FONT=&quot]Plan your recipes[/FONT][FONT=&quot]: 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]
  4. [FONT=&quot]Grow your own food[/FONT][FONT=&quot]: Start a vegetable, fruit, and herb garden to eat healthy at home.[/FONT]
  5. [FONT=&quot]Make fruit accessible[/FONT][FONT=&quot]: Cut up fruit and refrigerate it so it will be easy to pick up later.[/FONT]
  6. [FONT=&quot]Prepare salad as your main dish[/FONT][FONT=&quot]: Make your main dish salad every now and then.[/FONT]
  7. [FONT=&quot]Freeze your food[/FONT][FONT=&quot]: Create soups, casseroles, meat, and other freezable foods in bulk, so you’ll always have an easy meal ready to go.[/FONT]
  8. [FONT=&quot]Get canned, frozen, and dried fruits[/FONT][FONT=&quot]: In addition to fresh fruit, you can stock up with dried, frozen, and canned fruit that will last longer.[/FONT]
  9. [FONT=&quot]Stock up on frozen vegetables[/FONT][FONT=&quot]: Use frozen vegetables that won’t go bad, and are easy to prepare in the mircrowave.[/FONT]
  10. [FONT=&quot]Use your crockpot[/FONT][FONT=&quot]: With a crockpot, you’ll be able to fill your dinner full of vegetables and simmer all day.[/FONT]
  11. [FONT=&quot]Eat a green salad with dinner every night[/FONT][FONT=&quot]: Get dinner started right by eating a salad packed with vegetables.[/FONT]
  12. [FONT=&quot]Eat vegetables that are easy to prepare[/FONT][FONT=&quot]: Get baby carrots, grape tomatoes, and salad greens, so you’re more likely to eat them.[/FONT]
  13. [FONT=&quot]Make good use of condiments[/FONT][FONT=&quot]: Parsley, cilantro, mint, mustard, and other condiments are a great way to add flavor and nutrients.[/FONT]
  14. [FONT=&quot]Make vegetables the main dish[/FONT][FONT=&quot]: Make stir fry or soup to put veggies first.[/FONT]
[FONT=&quot]Get proper nutrition with the help of these rules.[/FONT]

  1. [FONT=&quot]A snack is not the same thing as a treat[/FONT][FONT=&quot]: Remember that even if you’re just snacking, you don’t need to eat junk.[/FONT]
  2. [FONT=&quot]Get equal amounts fat and protein[/FONT][FONT=&quot]: Make sure you’re getting enough protein by matching it to fat.[/FONT]
  3. [FONT=&quot]Eat food that can rot[/FONT][FONT=&quot]: Avoid eating too many preservatives-eat food that is subject to rotting. Just make sure you eat it before it gets there![/FONT]
[FONT=&quot]Eating Out[/FONT]
[FONT=&quot]Eat well even away from home by following these rules.[/FONT]

  1. [FONT=&quot]Pay attention to preparation[/FONT][FONT=&quot]: Get steamed, grilled, or broiled dishes instead of sauteed or fried ones.[/FONT]
  2. [FONT=&quot]Take food with you wherever you go[/FONT][FONT=&quot]: 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]
  3. [FONT=&quot]Spend more[/FONT][FONT=&quot]: Generally, more expensive restaurants serve food that’s healthier for you, so when you go out, visit a higher quality restaurant.[/FONT]
  4. [FONT=&quot]Get a doggy bag[/FONT][FONT=&quot]: Instead of cleaning your plate, bring some food home for later.[/FONT]
  5. [FONT=&quot]Substitute vegetables[/FONT][FONT=&quot]: Get extra vegetables instead of rice or potatoes.[/FONT]
  6. [FONT=&quot]Only make one request[/FONT][FONT=&quot]: Don’t switch things up so much that you drive the chef and waitstaff crazy.[/FONT]
  7. [FONT=&quot]Order drinks without added sugars[/FONT][FONT=&quot]: Get water, milk, or unsweetened tea.[/FONT]
  8. [FONT=&quot]Visit ethnic restaurants[/FONT][FONT=&quot]: You can often find excellent food at a great price by visiting Cuban, Greek, Irish and other ethnic restaurants.[/FONT]
  9. [FONT=&quot]Split your entree[/FONT][FONT=&quot]: Eat less and save more money by sharing your entree with someone else.[/FONT]
  10. [FONT=&quot]Ask for whole wheat bread[/FONT][FONT=&quot]: When you order a sandwich, ask for whole wheat bread.[/FONT]
  11. [FONT=&quot]Decide on your splurge[/FONT][FONT=&quot]: Allow yourself the bread basket, cocktails, or dessert, but not all three.[/FONT]
  12. [FONT=&quot]Order a salad first[/FONT][FONT=&quot]: Start your meal with a salad full of vegetables, and you’ll better control your portions and nutrition.[/FONT]
  13. [FONT=&quot]Order your least favorite cocktail[/FONT][FONT=&quot]: You’ll be less likely to go overboard if you’re drinking something that goes down less easy than your favorite.[/FONT]
[FONT=&quot]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]

  1. [FONT=&quot]Eat locally[/FONT][FONT=&quot]: Practice a 100 mile diet to get the freshest, most Earth-friendly food.[/FONT]
  2. [FONT=&quot]Tie off the sack before it’s full[/FONT][FONT=&quot]: By stopping before you’re full, you’ll make sure that you don’t have a bursting belly.[/FONT]
  3. [FONT=&quot]Buy in season[/FONT][FONT=&quot]: Eat food that’s currently being grown in season, and you’ll have fresher, more environmentally in-tune meals.[/FONT]
  4. [FONT=&quot]Buy organic[/FONT][FONT=&quot]: Get more nutrients out of your food by buying organic.[/FONT]
  5. [FONT=&quot]Buy animal products from humane farms[/FONT][FONT=&quot]: Know that the meat and animal products you’re eating are humane by purchasing them from farms with humane standards.[/FONT]
[FONT=&quot]Stay safe by following these rules.[/FONT]

  1. [FONT=&quot]Keep non-food items out of the kitchen[/FONT][FONT=&quot]: Books, backpacks, and shopping bags should stay out of the kitchen.[/FONT]
  2. [FONT=&quot]Never eat sushi from a convenience store[/FONT][FONT=&quot]: Convenience stores are not known for their stringent health standards, so avoid eating raw foods from them.[/FONT]
  3. [FONT=&quot]Wash food surfaces with hot soapy water[/FONT][FONT=&quot]: You should wash cutting boards, counter tops, dishes, and utensils when preparing food, and in between different food items.[/FONT]
  4. [FONT=&quot]Keep your food separate[/FONT][FONT=&quot]: Separate raw, cooked, and ready to eat foods to avoid contamination.[/FONT]
  5. [FONT=&quot]Use paper towels to clean surfaces[/FONT][FONT=&quot]: Although it’s wasteful, using a new paper towel to clean surfaces is the easiest way to avoid contamination.[/FONT]
[FONT=&quot]Rules to break[/FONT]
[FONT=&quot]These are rules you’ve probably heard before, but should seriously consider breaking.[/FONT]

  1. [FONT=&quot]Clean your plate[/FONT][FONT=&quot]: Eat what you need to, not what’s put in front of you.[/FONT]
  2. [FONT=&quot]Five second rule[/FONT][FONT=&quot]: It’s been proven that five seconds is more than enough time for food to become contaminated.[/FONT]
  3. [FONT=&quot]No snacking[/FONT][FONT=&quot]: Snacks can be great, especially when they are fruit, vegetables, and other healthy foods.[/FONT]
  4. [FONT=&quot]No dessert until you finish your vegetables[/FONT][FONT=&quot]: Don’t use dessert or any other food as a reward or punishment.[/FONT]