Michael Pollan’s Food Rules Recap

I spend a lot of time thinking about food (probably more than most) and what an emotional response it can evoke. From bringing up memories of a loved one, to following a certain diet, the very general topic of food can spark conversation, help you feel closer to others, and keep traditions alive.

I know that the mindset of what we eat, how, when, and why we eat it varies greatly depending on culture, life circumstances, allergies, and simply preferences. There are those of us that are already thinking about our next meal while eating the current one (Holla!) and then those that forget to eat altogether (?? I’ve never understood that concept, but I can respect it.)

Regardless of how you personally feel about food,  I would venture to guess that you are most likely already conscious about or hoping to improve your overall health. You understand that being mindful about what you are putting in your body can dramatically alter your life both mentally and physically.

Like anyone, I have my preferences and “beliefs” but ultimately, whether you eat gluten free, dairy free, Paleo, low carb, low fat, high fat, vegetarian, vegan…I could go on and on…you are ALL right! As long as you spend the time to do a little research, listen to your body, decide if your food choices are adding to rather than taking away from your overall health, and being generally balanced in your approach to eating, you are “doing it right.”

One great resource to help us navigate this world of conflicting health advice is the ultimate nutritional scientist, Michael Pollan. His radically simple quote, “Eat food. Not too much. Mostly Plants.” rings in my head often.  If you break down each sentence, that’s really all you need to keep in mind when you are wondering what you can do to be healthier!

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So, when I saw this purse-sized manual of Michael’s on Amazon, I was intrigued! I went ahead and ordered it and read it in an afternoon. I loved the way he was able to simplify how we should eat in a concise, witty, and memorable way. There were so many valuable “rules” (64 to be exact) but I thought that I would share the top 10 that popped out at me to help us all become a little wiser in our choices!

1. Eat Food. (Not edible food-like substances.)  This first rule is probably the simplest of them all! Food should be eaten in its most natural state. Easy as that!
2. Avoid High Fructose Corn Syrup. Definitely isn’t adding to your health, and is probably hurting it! I like the way that Michael added that simply by having the factory-made sweetener in an ingredient list is a telltale sign that the product is too highly processed. Pass!
3. Avoid food products claiming to be “lite, “low-fat” or “nonfat.” Michael goes on to say that “we’ve gotten fat on low-fat diets.” Why? Because removing the fat doesn’t make a product non-fattening. Carbohydrates can also make you fat and usually, the products boasting low fat are loaded with sugar to make up for the loss of flavor.
4. Eat mostly plants, especially leaves. This might be a hard pill to swallow for a lot of Paleo followers. But the truth of the matter is, meat shouldn’t be the main source of calories or protein. Sure, when you live a very active lifestyle, you’ll need a lot of protein/meat to help replenish the breakdown of your muscles. But if you are eating nutrient dense, well-rounded meals, meat can act as a flavoring or side to a plant-based diet. No one has ever disputed the health benefits and necessity of plants in your diet, so more greens certainly can’t hurt!
5. Eat animals that have themselves eaten well. I believe it was also Michael Pollan that said, “You are what you eat, eats too.” I think it has become well known that in the quest to produce mass quantities of cheap animal protein, we have damaged food animal’s health, which influences the nutritional quality of their meat. Namely, animals that are grass-fed (or at least not strictly grain fed) produce meat, eggs, dairy, etc that is higher in Omega 3’s (healthier types of fat) and lower in Omega 6’s, and contain higher levels of vitamins and antioxidants. So, since we are eating mostly plants, and less meat, we can afford to purchase well cared for, pastured animal foods in the grocery store.
6. Eat all the junk food you want, as long as you cook it yourself. This is one of my favorite rules, because it saves me all the time. Michael uses the example of French fries-if you have to go through the process of peeling, chopping, frying, and cleaning up the mess after making fries, you will certainly indulge in the salty treat less frequently than if you pick them up from the drive-thru. This trick works well for me when I want to buy a pre-made package of cookies, even if they contain generally healthy ingredients. I tell myself, ‘If I want Paleo Chocolate Chip Cookies so bad, I can make them myself!’ 9/10 I don’t end up making them, and save myself the money and sugar spike!
7. Pay More, Eat Less. This is actually 2 rules combined into one, and goes right along with my point in #5. Like with most things in life, you get what you pay for. If you are being more conscious about what and how much you eat, you can afford to purchase the higher quality items. Plus, if you spend more for better food, you’ll likely treat it with more care (and not waste it.) Appropriately, Michael adds “Better pay the grocer than the doctor.” Invest in your health now, or pay for it later!
8. Serve a proper portion and don’t go back for seconds. Regardless of whether your goals are weight loss or maintenance, gauge how hungry you truly are, and stick with that first serving. As a society, we overeat like crazy (guilty!) and usually go back for seconds because we don’t know how to put the brakes on. This ties back to the previous rule as well-if you are buying high-quality food, you are more likely to feel satisfied after your meals.
9. Treat Treats as Treats. I love that Michael is level-headed enough to know that we all need to live a little, especially during special occasions! Special occasion foods offer some of the greatest pleasures in life so we shouldn’t deprive ourselves of that pleasure! But I go back to rule #6…if you have to cook it yourself, it will occur less frequently, and be more thoughtful. I love this little saying, ” No snacks, no seconds, no sweets-except on days that begin with the letter S.” I tend to follow that rule without even knowing it!
10. Cook.  1 word, and perhaps the simplest rule to follow (but not the easiest by any means!) Cooking for yourself is the only way to ensure that you are consuming high-quality, healthful foods. It guarantees that you are eating FOOD, not food-like substances like unhealthy oils, hidden sugars, and too much salt. (Weekly recipes on Our Fine Day can help 🙂 )
11. (OK, I couldn’t keep it to 10 so here’s a bonus)

Break the rules once in a while. My favorite rule of all! Keeping the previous 10 rules in mind will move mountains in your pursuit to healthfulness. But obsessing over food and diet is bad for your happiness and in turn your overall health! Dieting and worrying about nutrition doesn’t make us any healthier, and cultivating a more relaxed attitude toward food is important. If you love ice cream, eat it on occasion!  “Everything in moderation” is the best way to put it!

There ya have it! There are 53 more great tips in “Food Rules” and there is no doubt that reading this short manual could really alter the way people think about food. I hope you enjoy it as much as I did!