One of the first books I remember reading about food and eating was Food Rules: An Eater's Manual. It was very impactful to me because it is a simple read, and presents a very simple formula for eating healthy:
1. Eat Food
• Real, whole, unprocessed foods in their whole/raw state or ingredients that were whole foods
• 5 or fewer ingredients
• No additives, sugar, or sweeteners
2. Mostly Plants
• Especially leaves
• Meat is a special occasion. When eating meat, eat meat that has itself eaten well (grass-fed)
• Fermented foods: Yogurt, kimchi, kombucha, etc.
• Whole grains only (whole grain bread, brown rice). No white foods.
• Limit saturated fats (whole dairy, fatty meats)
3. Not Too Much
• Intermittent fasting
• Calorie restriction
• Stop eating before full
• Eat only when hungry, not bored
• Eat slowly
• Eat lots of first bites, but not many second bites. Most of the flavor/enjoyment comes in the first bite.
• Eat meals - Don't eat in between meals
• Limit snacks to unprocessed plant foods: fruits, vegetables, and nuts
• Treat treats as treats (special occasions)