As a minimalist and vegan, I like to keep things simple, so here are my rules for eating right:
1. Do not eat anything that does not want to be eaten. You could rephrase this as “Don’t eat anything that feels pain” if you like, but the overall point is to avoid causing suffering. Most vegans make this distinction by not eating anything that has a central nervous system (the clearest indicator that something can feel and respond to pain). Put even more simply, “Don’t eat or wear animals”.
2. If it has more than five ingredients, do not eat it. It is an arbitrary number, but once you pass three to five ingredients, you almost certainly are eating junk mass-produced processed “foodstuff”. Bread requires nothing more than “(Whole Wheat) Flour, water, yeast, salt”. Think about that the next time you pick up a popular brand and scan the ingredient list.
3. Do not eat any ingredient you can not pronounce (or is not immediately obvious what it is by name alone). Monodiglyci-what? High Fructose Corn Syrup? Is that different than regular corn syrup? If you know what “high fructose” or other common lab ingredient names mean, it is probably because a scientist explained it to a reporter who wrote an article about it that you read once. There are so many (intentionally) obscure names for ingredients, either because they come from a lab or because marketers know you would never eat something if you knew what it actually was. “Cochineal”, for example, is that nice purple-red dye that colors many candies (like Nerds)… and is derived from the crushed shells of the insect by the same name, also sometimes called “Carmine”. Would you feed your kids a handful of crushed beetles? Would you eat them if you knew what they were?
4. If an ingredient has more than 3 syllables, don’t eat it. Pretty much the same rationale as rules #2 and 3. If it takes longer to read the list of ingredients than it does to eat the food, then this is probably a highly processed nightmare. In fact, you can really break down my rules 2, 3, and 4 into one easy rule: “Eat Simply.”
5. Leave something on the plate. This is the rule I admittedly struggle most with, but I overeat sometimes simply because I was taught to always “clean my plate”. However, if I cook when I am really hungry, or anytime I go to a restaurant, I always have more than I need on my plate. If you are eating at a restaurant, challenge yourself to always take something home. Most single restaurant meals are plenty for two people or two single meals.
One of my favorite food-books is Michael Pollan‘s “Food Rules: An Eater’s Manual“, which offers up many easy rules to help us navigate the complex multitude of food and food-like products in the world. One of my favorite examples is “Don’t eat anything your grandmother wouldn’t recognize as food”. Matt Frazier from No Meat Athlete shared his “Rules for Navigating Vegan Life in a Non-Vegan World” which reminded me I have several rules for eating, as well. Hope they help you eat right, feel right, and live right!