100 Healthy Food Rules to Govern Your Kitchen

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. Read on these 100 rules that can help you keep a healthy eating lifestyle.

Variety
Follow these rules to keep variety in your diet.

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

Shopping
These rules will help you when you’re out food shopping.

7. Shop for health: Remember that if you buy it, you’re going to end up eating it.
8. Stop off at a farmer’s market or fruit stand: 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.
9. Plan ahead: Go to the grocery store armed with a game plan to get the most healthy food for your money.
10. Shop the perimeter of your supermarket: Fresh food is on the outside, manufactured food tends to be toward the middle.
11. Make a realistic food budget: Get smart about the money you spend on food.

What to eat
Learn which foods and food groups to stick with in these rules.

12. Eat your greens: Greens and vegetables will help give you the health that you need.
13. Enjoy oily fish: Fish like salmon and mackerel are full of excellent omega-3 fatty acids.
14. Drink your milk: Give yourself the milk you need, and your kids two to three servings of dairy per day.
15. Eat wild foods: 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.
16. Focus on whole grains: When eating breads and pastas, make sure what you’re eating is made of whole grains.
17. Eat in two food groups-things that move, and things that grow: If it’s not a plant or an animal, don’t eat it.
18. Eat food that doesn’t have an ingredient label: Fruits, vegetables, and other whole foods don’t often have ingredient labels.
19. Eat food your great grandmother would recognize: If your great grandmother would have no idea what it is you’re about to eat, skip it.

Foods to avoid
These rules will tell you which foods to stay far away from.

20. Reduce the amount of meat you eat: You can reduce the meat in your meal by adding beans.
21. Don’t eat anything you can’t buy yourself: If you can’t buy the ingredients that go in your food, you shouldn’t eat it.
22. If man made it, don’t eat it: Jack Lalanne’s advice is great for avoiding manufactured foods.
23. Don’t eat anything with more than five ingredients: Eating foods closer to their natural state ensures that you get more nutrients.
24. Avoid food that makes health claims: 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.
25. Don’t eat anything you wouldn’t want to "be": Remember that you are what you eat — do you want to be a fast food burger?
26. Don’t eat plastic food: Focus on real food instead.
27. Avoid manufactured foods: Anything prepackaged is probably full of too much sugar, salt, and fat.
28. Don’t eat any ingredients you can’t pronounce: If you’re eating food that only a chemist recognizes, something is wrong.
29. Stay away from food with celebrity endorsements: Food that needs to be endorsed generally isn’t good to eat.
30. Eat nothing containing corn syrup: Food containing corn syrup is generally not nutritious.

Portions
Eat realistic portions with the help of these healthy food rules.

31. Eat on a salad plate: Using a smaller plate will trick your mind into thinking that you’re eating more than you really are.
32. Eat until you are four-fifths full: This Japanese saying advises you to stop eating before you’re truly full.
33. Fill your plate with 3/4 vegetables: Make vegetables a main focus, rather than a side.
34. Your eyes are bigger than your stomach: Don’t allow yourself to take more food than you can comfortably eat.
35. Eat a teaspoon at a time: Eat more slowly by only putting a teaspoon of food or less in your mouth at once.
36. Practice moderation: Everything is good in moderation.
37. Use a salad fork: You’ll take tinier bites and feel more satisfied by using a smaller fork.
38. Fill your belly with food, air, and water: The prophet Muhammad recommended a belly with 1/3 food, 1/3 drink, and 1/3 air.
39. Balance your plate: Half of your plate should be crunchy vegetables, 1/4 starchy vegetables, and 1/4 protein.

Quality
Following these rules will help you improve the quality of the food you eat.

40. It’s not food if it comes to you through the window of a car: Don’t count fast food as real food.
41. Don’t eat at any restaurant of which there is more than just one: Stick with local, independent establishments to get better quality food.
42. Don’t buy food in a gas station: Gas stations are not known for their high quality food.
43. If a bug won’t eat it, neither should you: Eat food that is attractive to bugs, just be sure to keep them away from it!

Good Habits
Develop good eating habits by following these food rules.

44. Eat only at the table: Don’t eat standing up, snack while you prepare food, or eat after your meal is over.
45. Eat when you’re hungry: You don’t have to eat at the time deemed as lunch time or dinner time: eat when you’re hungry.
46. Read the fine print: Check out the ingredients, nutrition facts, and other small details to learn what you’re really eating.
47. The 20 minute rule: Make your food last at least 20 minutes, and even if you can’t wait at least 20 minutes before going back for seconds.
48. Eat well 90% of the time: Allow yourself a few vices like dark chocolate and good beer.
49. Eat breakfast: A good breakfast is insurance to help you avoid overeating later in the day.
50. Savor every bite: Slow down, and enjoy the things that really satisfy you.
51. Don’t eat too late: Eating too much before bed can interfere with good sleep habits.
52. Avoid eating while reading or watching TV: Be conscious of what you’re eating — eat without distractions.
53. Don’t eat in the car: 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.
54. Empty your mouth before filling your fork or spoon: Promote good digestion and slower eating by clearing your mouth before every new bite.
55. Don’t eat when you’re bored: Eating when you’re bored can lead to overeating.
56. Chew your food: Break down your food by chewing each mouthful 20-25 times.

Home Cooking
These rules will help you make your home cooking healthy.

57. Keep fruit handy: Leave out a bowl of fruit on your table, counter, or in the refrigerator.
58. Put vegetables in your pasta and lasagne: Sneak vegetables into your pasta and lasagne for chunkiness and better nutrition.
59. Plan your recipes: 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.
60. Grow your own food: Start a vegetable, fruit, and herb garden to eat healthy at home.
61. Make fruit accessible: Cut up fruit and refrigerate it so it will be easy to pick up later.
62. Prepare salad as your main dish: Make your main dish salad every now and then.
63. Freeze your food: Create soups, casseroles, meat, and other freezable foods in bulk, so you’ll always have an easy meal ready to go.
64. Get canned, frozen, and dried fruits: In addition to fresh fruit, you can stock up with dried, frozen, and canned fruit that will last longer.
65. Stock up on frozen vegetables: Use frozen vegetables that won’t go bad, and are easy to prepare in the mircrowave.
66. Use your crockpot: With a crockpot, you’ll be able to fill your dinner full of vegetables and simmer all day.
67. Eat a green salad with dinner every night: Get dinner started right by eating a salad packed with vegetables.
68. Eat vegetables that are easy to prepare: Get baby carrots, grape tomatoes, and salad greens, so you’re more likely to eat them.
69. Make good use of condiments: Parsley, cilantro, mint, mustard, and other condiments are a great way to add flavor and nutrients.
70. Make vegetables the main dish: Make stir fry or soup to put veggies first.

Nutrition
Get proper nutrition with the help of these rules.

71. A snack is not the same thing as a treat: Remember that even if you’re just snacking, you don’t need to eat junk.
72. Get equal amounts fat and protein: Make sure you’re getting enough protein by matching it to fat.
73. Eat food that can rot: Avoid eating too many preservatives-eat food that is subject to rotting. Just make sure you eat it before it gets there!

Eating Out
Eat well even away from home by following these rules.

74. Pay attention to preparation: Get steamed, grilled, or broiled dishes instead of sauteed or fried ones.
75. Take food with you wherever you go: Stash a banana or other portable healthy food, and you won’t be tempted to eat unhealthy food when you’re on the go.
76. Spend more: Generally, more expensive restaurants serve food that’s healthier for you, so when you go out, visit a higher quality restaurant.
77. Get a doggy bag: Instead of cleaning your plate, bring some food home for later.
78. Substitute vegetables: Get extra vegetables instead of rice or potatoes.
79. Only make one request: Don’t switch things up so much that you drive the chef and waitstaff crazy.
80. Order drinks without added sugars: Get water, milk, or unsweetened tea.
81. Visit ethnic restaurants: You can often find excellent food at a great price by visiting Cuban, Greek, Irish and other ethnic restaurants.
82. Split your entree: Eat less and save more money by sharing your entree with someone else.
83. Ask for whole wheat bread: When you order a sandwich, ask for whole wheat bread.
84. Decide on your splurge: Allow yourself the bread basket, cocktails, or dessert, but not all three.
85. Order a salad first: Start your meal with a salad full of vegetables, and you’ll better control your portions and nutrition.
86. Order your least favorite cocktail: You’ll be less likely to go overboard if you’re drinking something that goes down less easy than your favorite.

Sustainability
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.

87. Eat locally: Practice a 100 mile diet to get the freshest, most Earth-friendly food.
88. Tie off the sack before it’s full: By stopping before you’re full, you’ll make sure that you don’t have a bursting belly.
89. Buy in season: Eat food that’s currently being grown in season, and you’ll have fresher, more environmentally in-tune meals.
90. Buy organic: Get more nutrients out of your food by buying organic.
91. Buy animal products from humane farms: Know that the meat and animal products you’re eating are humane by purchasing them from farms with humane standards.

Safety
Stay safe by following these rules.

92. Keep non-food items out of the kitchen: Books, backpacks, and shopping bags should stay out of the kitchen.
93. Never eat sushi from a convenience store: Convenience stores are not known for their stringent health standards, so avoid eating raw foods from them.
94. Wash food surfaces with hot soapy water: You should wash cutting boards, counter tops, dishes, and utensils when preparing food, and in between different food items.
95. Keep your food separate: Separate raw, cooked, and ready to eat foods to avoid contamination.
96. Use paper towels to clean surfaces: Although it’s wasteful, using a new paper towel to clean surfaces is the easiest way to avoid contamination.

Rules to break
These are rules you’ve probably heard before, but should seriously consider breaking.

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

50 Foods That Give You the Most Nutrition Bang for Your Buck

When sticking to your budget is as important as it is during this economic crisis, it’s often easier to pick up the cheapest foods at the store. check out these 50 foods.

Fruits
Eating fresh fruits that are in season can actually save you money. These fruits, including apricots and raspberries, will give you the most nutrition bang for your buck.

1. Strawberries: When bought in season, strawberries can be bought in bulk or individually for a modest price. And just one half cup of raw strawberries contains 149% of your daily value for Vitamin C.
2. Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A once ingested. Buy fresh apricots and dry them yourself for better savings.
3. Blackberries: Raw blackberries are low in calories but have a significant amount of dietary fibers, plus 50% of your daily value of Vitamin C per cup.
4. Raspberries: Raw raspberries are another easy, healthy snack that isn’t too costly. They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
5. Cherries: Make sure you buy cherries in season, or they can get expensive. They’re known as a "super fruit" because of their very high beta carotene content, as well as their fiber, folate, iron, magnesium, Vitamin C and potassium content.
6. Cantaloupe: Cantaloupes not only go a long way in terms of recipes and snacking, they’re also low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
7. Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index, which means that the carbohydrates are slow to convert to sugar. Pears also contain Vitamin C and Potassium.
8. Raisins: Raisins do contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
9. Watermelon: Buy a huge watermelon in season for a cost-effective summer snack that’s packed with vitamins. Watermelons contain Vitamin A, B6, and lots of Vitamin C.
10. Peaches: Buy fresh, not canned, peaches for the best nutritional value. Peaches contain beta-carotene, Vitamin C, Vitamin E and Vitamin A.
11. Figs: Buy fresh figs and dry them yourself to save on cost. Figs are fat, cholesterol, and sodium-free; have 20% of your daily value of fiber; and "have the highest overall mineral content of common fruits," according to California Figs.
12. Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
13. Cranberries: Cranberries are actually low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
14. Oranges: Get plenty of Vitamin C, as well as dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
15. Bananas: Bananas may have carbs and sugar, but they’ve also got lots of Vitamin C and potassium, plus Vitamin B6, dietary fiber and manganese, making them a nutrient-rich snack.

Vegetables
Like fruits, fresh veggies are often inexpensive and can be used for lots of different meals and snacks during the week. Eat these vegetables to get your iron, calcium, fiber and other nutrients.

16. Asparagus: Asparagus has more folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
17. Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins. Plus, depending on the variety you choose, they’re quite inexpensive.
18. Crimini mushrooms: Crimini mushrooms have almost no calories but are packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, magnesium, iron, calcium, folate, protein and more.
19. Squash and Zucchini: Summer squash and zucchini are only about $1 - $2 a piece and contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
20. Black beans: Black beans are one of the healthiest varieties of beans, containing 24% of your daily value of dietary fiber, 14% of your daily value of protein, and no saturated fat per 1/2 cup.
21. Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein. They’re also an excellent source of iron and dietary fiber.
22. Carrots: Raw carrots bought individually are incredibly cheap and are a good source of dietary fiber. One cup of copped carrots also contains 428% of your daily value of Vitamin A.
23. Broccoli: One cup of raw broccoli flowerets only contains 20 calories but has 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
24. Kidney beans: Kidney beans are rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
25. Pearl Barley: Add pearl barley to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
26. Leafy spinach: Leafy spinach is moderately priced by the bunch, and can be divided up for multiple salads, sandwiches and garnishes. It contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
27. Potatoes: Potatoes contain carbohydrates, calories and sugars, but they’re also a very versatile, cost-effective food that contains lots of nutrients like Vitamin C, Vitamin B6, potassium, manganese and dietary fiber.
28. Green bell pepper: Green bell peppers are cheaper than red bell peppers, but each one still contains 220% of your daily value of Vitamin C.
29. Cabbage: Cabbage contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and a healthy amount of dietary fiber, Vitamin b6, omega-3 fatty acids, folate, manganese and more.
30. Jalapeno pepper: A jalapeno pepper is very cheap, and because it’s so hot and spicy, only a very small portion is needed at a time, making it cost-effective. Jalapeno peppers also contain Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.

Nuts and Seeds
Nuts and seeds can be bought in bulk or buy the pound. Best of all, they’re packed with nutrients and vitamins, and you only need a small amount to get the benefits, making them last between trips to the grocery store.

31. Almonds: Try unsalted almonds for plenty of omega-3 fatty acids, polyunsaturated fats, Vitamin E and fiber. You only need a handful for an energy boost that will fill you up, too.
32. Flaxseed: Flaxseed is usually sold in pretty large bags, and you only need to add a tiny bit to cereal or any homemade breads and grains for the benefits. Flaxseed contains omega-3 fatty acids and lots of fiber.
33. Walnuts: Walnuts are another healthy nut that contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E. Add a few to a fruit salad, or eat them alone.
34. Sunflower seeds: Sunflower seeds contain lots of Vitamin E, more than almonds, peanut butter or even spinach.
35. Sesame seed kernels: A handful of sesame seed kernels contains a healthy amount of iron, calcium and protein, plus dietary fiber.
36. Brazil nuts: Brazil nuts are considered an excellent source of selenium and also contain protein, fiber and magnesium.

Grains
Picking the whole-grain version doesn’t necessarily mean you have to go over budget. These healthy foods are also cost effective.

37. Whole grain or multigrain bread: You don’t have to buy the fancy bread: just pick out a moderately priced (maybe the generic brand) whole grain or multigrain version to get heart-healthy bread that has plenty of dietary fiber.
38. Brown rice: Rice goes a long way, and it’s inexpensive. Plus, it’s full of fiber, B-complex vitamins, niacin and magnesium.
39. Whole-wheat spaghetti: Even the whole-wheat variety of spaghetti makes a cheap meal, and it’s packed with fiber.
40. Couscous: Like rice and pasta, couscous goes a long way when you cook it. It also contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
41. Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber. Tortillas are usually sold in large packs, too.
42. Oatmeal: Depending on the kind of oatmeal you buy, you can usually find a pretty good deal. It’s also a good source of fiber.

Beverages
You can drink your way to good health, too, and these beverage options are also budget-friendly.

43. Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols, and may help prevent some types of cancer and heart disease. Buy your own green tea packets from the grocery store to save on cost.
44. Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein. Buy store brand or generic brand milk for a better deal.
45. Orange juice: Generic brand orange juice isn’t terribly expensive, and it contains Vitamin D and plenty of Vitamin C.

Miscellaneous
From sardines to yogurt, these healthy foods are also packed with nutrients.

46. Plain yogurt: Buy large containers of plain, non-fat yogurt instead of the individual snack-sized yogurts to save money and get the most nutritional version. One cup of plain yogurt contains 14g of protein and 49% of your daily value of calcium. Plus, it also contains probiotics which help your body absorb nutrients.
47. Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
48. Tuna: Tuna is a cold-water fish that contains much-needed omega-3 fatty acids and lots of protein. It’s also usually cheaper than salmon or mackerel.
49. Tomato soup: Make your own variety for an even more cost-effective soup. Tomato soup is a good source of Vitamin C, iron, Vitamin A and dietary fiber.
50. Sardines: Sardines are an excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.