Michael Pollan’s 64 Food Rules (empower yourself!)

Food Rules is a great little book (it costs a fiver) that is ideal to take with you to the grocery store, or just read and enjoy, to learn what to eat. In a nutshell, Michael has condensed all the wisdom of good nutrition, into a book of rules that you can use, to empower your eating and health.

Whatever your diet, this book has your back. If you follow these rules, combined with some exercise (and an optional sustainable vegan supplement to cover any bases), you should enjoy pretty good health.

Read up on food safety for people and pets. Bin allium scraps (onion, leeks, garlic, shallots, chives) and tomato/citrus/rhubarb scraps (acids may harm compost creatures).

Fully remove tinned lids (or pop ring-pulls back over holes) before recycling, to avoid wildlife getting trapped.

Good nutrition is not just about avoiding sweets at the checkout. Michael gives you the knowledge you need that you likely already knew – supermarkets don’t really care about your health, they care about profit. He gives a few indicators that you can try looking for yourself:

When we watch TV, our brains go into ‘alpha mode’ (a bit like meditation). Surveys have asked people in supermarkets why they have certain brands in their trolleys, and many have no idea! They have been under hypnosis the night before!

Think about which foods the big supermarkets advertised last time you saw an ad. Were they advertising special offers on organic broccoli? Not likely.

Bit supermarkets have no clocks or supermarkets, so you lose track of time. They are also designed to make you stressed, so you buy more to eat more. Think of Co-op supermarkets, that blast loud music (which could cause pain for older customers with hearing loss). Same reason why McDonald’s is bright red and yellow.

And here’s the biggie. If a big supermarket cared about your health, it would have aisles and aisles of fresh produce, chilled cabinets of healthy fridge goods, and a few processed items. But every one follows the same design:

A couple of aisles of fruits and veggies (mostly not organic). Then perhaps a ‘free-from aisle’ and a small fridge and some part-baked bread in what the Real Bread Campaign calls ‘tanning salons for bread!’

The rest is all processed food and alcohol. Aisles and aisles of beer, wine and cider – then more aisles of processed foods – plastic-wrapped breads and rolls, processed cereals, canned foods and aisles of sweets, chocolate and non-food items.

And as Michael so correctly points out; the special offers are always on the high-profit processed foods at eye-level (Frosties in your face with offers, lowly porridge oats with no offers on the bottom shelf).

And daily staples (like bread and milk) are never near the door. They are always at the far end of the supermarket, to ensure that you pass lots of other foods you don’t want or need, before you get to the checkout. Take a look next time – he’s right.

A Few of Michael’s 64 Food Rules

Most people can’t afford to shop in swanky farm shops, and many people have no access to good indie health shops (most sell supplements over food these days). So in most cases, you’ll be shopping in the big supermarkets. If so, you can still eat healthy, just follow Michael’s rules!

This en-masse would have a knock-on effect. Could you imagine if we all did this? Supermarkets would have to change their ways, and offer customers what they want: good, natural and healthy foods, and more plant-based options than now.