Eat Food. Mostly Plants. Not Too Much. A Summary of Food Rules

One of my favorite health and nutrition authors, Michael Pollan, is best known for distilling decades of research into seven words:

“Eat food. Not too much. Mostly plants.”

In his book Food Rules, Pollan expands this mantra into 64 practical rules. The book is intentionally short, punchy, and focused on daily life - designed to guide people toward healthier habits without overwhelming complexity. The rules are grouped under those three memorable principles: Eat Food. Mostly Plants. Not Too Much.

Here’s a recap of what each of those mean - and why they matter for anyone striving for better health, including drivers on the road.

1. Eat Food

(i.e., Real food - not highly-processed edible substances)

Pollan warns us not to confuse real food with what he calls “edible food-like substances” - heavily processed, engineered items designed more for shelf life, convenience, and corporate profit than for nourishment.

Rules like these help you spot what’s real:

• Don’t eat anything your great-grandmother wouldn’t recognize as food.
  
  
• Avoid products with ingredients you can’t pronounce or wouldn’t keep in your pantry.
  
  
• Skip items with more than five ingredients or those containing high-fructose corn syrup.
  
  
• If it came from a plant, eat it. If it was made in a plant, don’t.
  
  

He also recommends avoiding foods advertised on TV, shopping the outer aisles of the grocery store, and cooking for yourself as much as possible. Real food rots. Real food is grown, harvested, and cooked by humans - not invented in labs and factories. And when we take back the time to prepare it ourselves, we regain agency over our health.

2. Mostly Plants

(Eat a variety of vegetables, grains, legumes, and whole foods - meat in moderation)

Pollan’s second core message is that plant-based diets consistently promote better health across the globe. Whether in Japan, the Mediterranean, or rural farming cultures, traditional eating patterns are centered on plants - especially leafy greens, beans, and seasonal produce.

You don’t need to give up meat, but you should consider reframing how you use it:

“Treat meat as a flavoring or a special-occasion food.”

He notes that even near-vegetarians (so-called flexitarians) see strong health outcomes. This concept echoes advice from Thomas Jefferson, who believed in a mostly plant-based diet and recommended using meat “chiefly as a flavor principle.” That simple shift - using meat as a side dish, not the centerpiece - can make a big difference.

A few more food rules from this section:

• Eat your colors - different pigments mean different antioxidants.
  
  
• Eat animals that ate well (pasture-raised, wild-caught, etc.).
  
  
• Include fermented foods like yogurt, kimchi, and sauerkraut.
  
  
• Favor small, oily fish like sardines and mackerel.
  
  
• Don’t drink your sugar - fruit is better than juice.
  
  
• Eat sweet and salty foods as nature provides them, not in concentrated forms.
  
  
• Avoid ultra-processed cereals, white bread, and sodas - even the organic ones.
  
  

Pollan also encourages borrowing from traditional diets that emphasize communal meals, small portions, whole ingredients, and eating slowly - traits that seem to be as important as the food itself.

3. Not Too Much

(Practical ways to avoid overeating in a world that encourages it)

Portion sizes have exploded in recent decades, and with constant snacking, many people now eat in a near-continuous loop. Pollan offers dozens of ideas to eat less - without feeling deprived.

• Eat when you’re hungry, not bored or emotional.
  
  
• If you wouldn’t eat an apple, you’re probably not actually hungry.
  
  
• Eat slowly and chew your food well - your brain needs time to catch up.
  
  
• Use smaller plates and glasses to help naturally reduce portion sizes.
  
  
• “The banquet is in the first bite” - no other bite will taste quite as good.
  
  

Other ideas include:

• Don’t eat in front of screens or while driving.
  
  
• Eat at a table (no, your desk doesn’t count).
  
  
• Don’t eat alone whenever possible - communal meals tend to promote better eating habits.
  
  
• Skip seconds -  especially if you served yourself a full plate the first time.
  
  
• Try the old proverb: Breakfast like a king, lunch like a prince, dinner like a pauper.
  
  
• Let treats be treats - not everyday occurrences.
  
  

One of my favorite reminders from this section:

“It’s better to pay the grocer than the doctor.”

Pollan even says: if you want junk food, go ahead - but make it yourself. You’ll eat it less often if you’re doing the work. The overarching theme is about conscious eating - awareness, enjoyment, and portion control.

Final Thoughts

Food Rules is refreshingly simple. It reminds us that eating doesn’t need to be about diet culture, macros, or micromanagement. Good health can start with old wisdom, simple habits, and thoughtful choices.

Pollan’s mantra - 

“Eat food. Mostly plants. Not too much.”

- is as relevant for truck drivers as it is for CEOs, parents, athletes, or anyone trying to feel better, live longer, and eat with intention.

Stay tuned for more book summaries, wellness blogs, and driver-focused content from the Project 61 team.