“Make no mistake: our health care crisis is in large part a crisis of the American diet — roughly three quarters of the two-trillion plus we spend on health care in this country goes to treat chronic diseases, most of which can be prevented by a change in lifestyle, especially diet. And a healthy diet is a whole lot simpler than the food industry and many nutritional scientists — what I call the Nutritional Industrial Complex — would have us believe. After spending several years trying to answer the supposedly incredibly complicated question of how we should eat in order to be maximally healthy, I discovered the answer was shockingly simple: eat real food, not too much of it, and more plants than meat. Or, put another way, get off the modern western diet, with its abundance of processed food, refined grains and sugars, and its sore lack of vegetables, whole grains and fruit.”

• #11 Avoid foods you see advertised on television.
• #19 If it came from a plant, eat it; if it was made in a plant, don’t.
• #36 Don’t eat breakfast cereals that change the color of the milk.
• #47 Eat when you are hungry, not when you are bored.

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