How to Decide What to Eat

• Enjoy variety, mostly plant-based foods including fruits and vegetables.
• Portion control matters — not too much, not too little.
• Diet quality matters more than individual foods.
• No food is inherently “unhealthy”; only diets can be unhealthy.

Avoid:

• Fear-based claims about sugar, seed oils, or “ultra-processed” foods.
• Health advice from anyone selling products, especially supplements.
• Nutrition claims based on a single study; trust scientific consensus.

• Don’t follow advice from “holistic” practitioners or “wellness” influencers.
• Most people don’t need supplements unless prescribed by a doctor.
• The supplement industry is largely unregulated and unreliable.

• Ignore “shop the perimeter” advice — canned and packaged foods are fine.
• Try new fruits/veggies for dietary variety.
• Reading ingredient labels: first few items matter most.
• “Hard-to-pronounce” ingredients aren’t inherently dangerous.

• Organic food is not nutritionally superior; uses pesticides too.
• GMOs are safe, well-tested, and beneficial (e.g., golden rice, Hawaiian papaya).
• Anti-GMO messaging often comes from Big Organic or disinformation campaigns.

• Washing produce removes most residual pesticides.
• Plants naturally produce many pesticides themselves.
• Pesticide levels in food are not harmful to humans.

• Avoid weight loss diets — they don’t work long-term.
• Only effective solution: lifelong eating habit changes.
• Discuss weight and health with a qualified medical practitioner, not diet products.

So enjoy a variety of foods, mostly plants, with plenty of fruits and veggies, not too much or too little. In sum, relax and enjoy your food.