What to Eat Recap

To summarize, so far we have the following:

Produce: Buy organic, in season and local when you can. Do your best. It is better to eat fruits and vegetables that are locally produced and conventional than none at all. If you can't get either, it is still better to eat the vegetables.

Milk and Dairy: Buy organic. Choose non-fat versions wherever possible. Though there are many claims that dairy calcium specifically (vs. other forms of calcium) aids in weight loss, the total calories, and calories from fat (which is saturated fat) still count toward your daily total. Buy non-fat or at the least, low-fat.

There are no "magic" foods, so just because something is labeled "yogurt" does not mean it is good for you-- before you buy yogurt-based products, especially those directed at kids, be sure to note the sugar and fat content.

Meat: Buy less of it if possible. If you are going to buy it, buy organic. If organic is not available (as it often is not) remember that "natural" has no officially monitored or agreed-upon definition, so you are depending on the producers to police themselves. Read the package label if available and decide for yourself if it is worth the price.

Fish: Again, do your best. Except for tuna, swordfish, caviar, shrimp* and shark, it is still better to eat fish than no fish. Seek out resources like the Monterey Bay Aquarium's guide to sustainable and least-likely-to-be-contaminated fish species. Try tilapia, but make sure it's from the U.S.. Ask at your fish counter where the fish come from and how they are caught. If they don't know or give you "fishy" answers, shop elsewhere.

*This is from my own research, not the book. It breaks my heart to have to give up shrimp, but American shrimp are netted with drag nets, and imported shrimp are farmed in such an environmentally devastating manner that not only would you not want to support the practices, you wouldn't want to consume them. There is one producer I know of, Kauai shrimp, which is farmed sustainably. Buy those and keep them in the freezer for when you have a craving. DO NOT support chain restaurant "All You Can Eat" shrimp events, or buy shrimp that is not sustainably fished or produced. Ever. For me.

Soy: Just another food. Don't overdo it, don't worry about it. As above, buy organic.

Margarine: Don't bother.

Vitamins: Don't overdo it. Food is a better source than supplements, but it won't hurt you to take one now and then.

Summary: Don't forget that everyone is out there to sell something. Don't believe everything fed to you by food industry lobbying and marketing agencies. The best food is the most local, the least processed, and organically grown, eaten in moderation. Eat more fruits and vegetables in a variety of colors, whenever possible. Enjoy your food.

Coming up in the second half of the book: Eggs, cereals, flours, beverages.