By Diane Misner RDN CDE
I share a common philosophy with Michael Pollan: keep nutrition simple. Here are a few more of my favorite rules from the 64 rules in Pollan’s book. They sound simple, but they can make a big impact on your health.
# 35 Eat sweet foods as you find them in nature.
Fruit is nature’s fast food and it always comes packaged with fiber. Fiber slows down absorption and gives you a sense of fullness. It is better to chew your fruit rather than drink fruit juice. Juice does not fill you up and will raise blood sugars very quickly.
#46 Stop Eating before you are full
While most Americans stop eating when they are full or stuffed, in leaner cultures they stop eating when they are no longer hungry.
#48 Consult Your Gut
Remember the old saying; “Your eyes are bigger than your stomach” Most people allow external cues to determine how much they eat. The bigger the portion or the larger the container the more we eat, Pay attention to what your body is telling you. It takes about 20 minutes for your brain to get the message from your stomach that it is satisfied.
#48 Eat slowly
If you you chew your food thoroughly, it will better for your digestion. Put down your fork between bites. If you eat slow, you will eat less.
# 58 Do all your eating at a table.
If you eat while you are at the computer or while driving, you will eat mindlessly, eating a lot more than you think . If you break this rule, eat only fruits or vegetables while away from the table.