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Pollan - Food Rules: An Eaters Manual

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#1 New York Times Bestseller A definitive compendium of food wisdom Eating doesnt have to be so complicated. In this age of ever-more elaborate diets and conflicting health advice, Food Rules brings welcome simplicity to our daily decisions about food. Written with clarity, concision, and wit that has become bestselling author Michael Pollans trademark, this indispensable handbook lays out a set of straightforward, memorable rules for eating wisely, one per page, accompanied by a concise explanation. Its an easy-to-use guide that draws from a variety of traditions, suggesting how different cultures through the ages have arrived at the same enduring wisdom about food. Whether at the supermarket or an all-you-can-eat buffet, this is the perfect guide for anyone who ever wondered, What should I eat In the more than four decades that I have been reading and writing about the findings of nutritional science, I have come across nothing more intelligent, sensible and simple to follow than the 64 principles outlined in a slender, easy-to-digest new book called Food Rules: An Eaters Manual, by Michael Pollan.--Jane Brody, The New York Times The most sensible diet plan ever We think its the one that Michael Pollan outlined a few years ago: Eat food. Not too much. Mostly plants. So were happy that in his little new book, Food Rules, Pollan offers more common-sense rules for eating: 64 of them, in fact, all thought-provoking and some laugh-out-loud funny.--The Houston Chronicle It doesnt get much easier than this. Each page has a simple rule, sometimes with a short explanation, sometimes without, that promotes Pollans back-to-the-basics-of-food (and-food-enjoyment) philosophy.--The Los Angeles Times A useful and funny purse-sized manual that could easily replace all the diet books on your bookshelf. --Tara Parker-Pope, The New York Times Michael Pollans newest book Cooked: A Natural History of Transformation--the story of our most trusted food experts culinary education--was published by The Penguin Press in April 2013.

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Table of Contents PENGUIN BOOKS FOOD RULES MICHAEL POLLAN is the author of - photo 1
Table of Contents

PENGUIN BOOKS
FOOD RULES
MICHAEL POLLAN is the author of five previous books, including In Defense of Food, a number one New York Times bestseller, and The Omnivores Dilemma, which was named one of the ten best books of the year by both the New York Timesand the Washington Post. Both books won the James Beard Award. A longtime contributor to the New York Times Magazine, he is also the Knight Professor of Journalism at the University of California at Berkeley.
PENGUIN BOOKS Published by the Penguin Group Penguin Group USA Inc 375 - photo 2
PENGUIN BOOKS
Published by the Penguin Group
Penguin Group (USA) Inc., 375 Hudson Street,
New York, New York 10014, U.S.A.
Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto,
Ontario, Canada M4P 2Y3 (a division of Pearson Penguin Canada Inc.)
Penguin Books Ltd, 80 Strand, London WC2R 0RL, England
Penguin Ireland, 25 St Stephens Green, Dublin 2, Ireland
(a division of Penguin Books Ltd)
Penguin Group (Australia), 250 Camberwell Road, Camberwell,
Victoria 3124, Australia (a division of Pearson Australia Group Pty Ltd)
Penguin Books India Pvt Ltd, 11 Community Centre,
Panchsheel Park, New Delhi - 110 017, India
Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore 0632,
New Zealand (a division of Pearson New Zealand Ltd)
Penguin Books (South Asfrica) (Pty) Ltd, 24 Sturdee Avenue,
Rosebank, Johannesburg 2196, South Africa
Penguin Books Ltd, Registered Offices:
80 Strand, London WC2R 0RL, England

First published in Penguin Books 2009

Copyright Michael Pollan, 2009
All rights reserved

eISBN : 978-1-101-16316-0

The scanning, uploading and distribution of this book via the Internet or via any other means without the permission of the publisher is illegal and punishable by law. Please purchase only authorized electronic editions, and do not participate in or encourage electronic piracy of copyrighted materials. Your support of the authors rights is appreciated.

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For my mother,
who always knew butter was better for you
than margarine
Introduction
Eating in our time has gotten complicatedneedlessly so, in my opinion. I will get to the needl essly part in a moment, but consider first the complexity that now attends this most basic of crea turely activities. Most of us have come to rely on experts of one kind or another to tell us how to eatdoctors and diet books, media accounts of the latest findings in n utritional science, government advisories and food pyramids, the proliferating health claims on food packages. We may not always heed these experts advice, but their voices are in our heads every time we order from a menu or wheel down the aisle in the supermarket. Also in our heads today resides an astonishing amount of biochemistry. How odd is it that everybody now has at least a passing acquaintance with words like antioxidant, saturated fat, omega-3 fatty acids, carbohydrates, polyphenols, folic acid, gluten, and probiotics? Its gotten to the point where we dont see foodsanymore but instead look right through them to the nutrients (good and bad) they contain, and of course to the caloriesall these invisible qualities in our food that, properly understood, supposedly hold the secret to eating well.
But for all the scientific and pseudoscientific food baggage weve taken on in recent years, we still dont know what we should be eating. Should we worry more about the fats or the carbohydrates? Then what about the good fats? Or the bad carbohydrates, like high-fructose corn syrup? How much should we be worrying about gluten? Whats the deal with artificial sweeteners? Is it really true that this breakfast cereal will i mprove my sons focus at school or that other cereal will protect me from a heart attack? And when did eating a bowl of breakfast cereal become a therapeutic procedure?
A few years ago, feeling as confused as everyone else, I set out to get to the bottom of a simple question: What should I eat? What do we really know about the links between our diet and our health? Im not a nutrition expert or a scientist, just a curious journalist hoping to answer a straightforward question for myself and my family.
Most of the time when I embark on such an investigation, it quickly becomes clear that matters are much more complicated and ambiguousseveral shades grayerthan I thought going in. Not this time. The deeper I delved into the confused and confusing thicket of nutritional science, sorting through the long-running fats versus carbs wars, the fiber skirmishes and the raging dietary supplement debates, the simpler the picture gradually became. I learned that in fact science knows a lot less about nutrition than you would expectthat in fact nutrition science is, to put it charitably, a very young science. Its still trying to figure out exactly what happens in your body when you sip a soda, or what is going on deep in the soul of a carrot to make it so good for you, or why in the world you have so many neuronsbrain cells!in your stomach, of all places. Its a fascinating subject, and someday the field may produce definitive answers to the nutritional questions that concern us, butas nutritionists themselves will tell youtheyre not there yet. Not even close. Nutrition science, which after all only got started less than two hundred years ago, is today approximately where surgery was in the year 1650very promising, and very interesting to watch, but are you ready to let them operate on you? Ithink Ill wait awhile.
But if Ive learned volumes about all we dont know about nutrition, Ive also learned a small number of very important things we do know about food and health. This is what I meant when I said the picture got simpler the deeper I went.
There are basically two important things you need to know about the links between diet and health, two facts that are not in dispute. All the contending parties in the nutrition wars agree on them. And, even more important for our purposes, these facts are sturdy enough that we can build a sensible diet upon them. Here they are:

FaCT 1.Populations that eat a so-called Western dietgenerally defined as a diet consisting of lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegetables, fruits, and whole grainsinvariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer. Virtually all of the obesity and type 2 diabetes, 80 percent of the cardiovascular disease, and more than a third of all cancers can be linked to this diet. Four of the top ten killers in America are chronic diseases linked to this diet. The arguments in nutritional science are not about this well-established link; rather, they are all about identifying the culprit nutrient in the Western diet that might be responsible for chronic diseases. Is it the saturated fat or the refined carbohydrates or the lack of fiber or the transfats or omega-6 fatty acidsor what? The point is that, as eaters (if not as scientists), we know all we need to know to act: This diet, for whatever reason, is the problem.

FaCT 2. Populations eating a remarkably wide range of traditional diets generally dont suffer from these chronic diseases. These diets run the gamut from ones very high in fat (the Inuit in Greenland subsist largely on seal blubber) to ones high in carbohydrate (Central American Indians subsist largely on maize and beans) to ones very high in protein (Masai tribesmen in Africa subsist chiefly on cattle blood, meat, and milk), to cite three rather extreme examples. But much the same holds true for more mixed traditional diets. What this suggests is that there is no single ideal human diet but that the human omnivore is exquisitely adapted to a wide range of different foods and a variety of different diets. Except, that is, for one: the relatively new (in evolutionary terms) Western diet that most of us now are eating. What an extraordinary achievement for a civilization: to have developed the one diet that reliably makes its people sick! (While it is true that we generally live longer than people used to, or than people in some traditional cultures do, most of our added years owe to gains in infant mortality and child health, not diet.)
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