1. No artificial sugar substitutes, especially those newest to market like sucralose. Mainstream media have reported about aspartame breaking down into formaldehyde when moderately warm, so I don't trust it, either. There is a lot of misinformation about these on the Internet, but the official sources in the USA have somewhat shaky credibility in this area, too. Our government has a history of allowing more questionable or even toxic chemicals into our food than Europe, for instance. 2. No added sugar. This includes honey, molasses, rice syrup, corn syrup, et cetera. 3. The only starches you eat should be steamed. Boiling causes water soluble vitamins to leech away into the water. If you boil, you must eat the water (soup stock, or something). Acrylamide forms at 120 degrees, so you must cook starch-containing foods at a lower temperature. Starch products that have the options of microwave and oven cooking should be microwaved, to avoid making additional acrylamide. Fried starches are the worst. The worst offenders in stores tend to be certain breakfast cereals, practically all crackers (including Graham), and cookies. If it's crispy and dry, chances are it's high in acrylamide. 4. No added salt. 5. Low mercury fish only. No snapper, tuna, swordfish, tilefish, et cetera. Mercury intake can manifest itself in breast milk years after consumption, so women should be particularly vigilant about mercury in fish. 6. Lots of vegetables. As many as you can eat in a day. But, many of them should be softened by steaming to avoid stomach cancer. 7. No fruit juice unless you make it yourself and eat the skins. (Bananas, mangoes, and other fruits with inedible skins are an exception.) Stick with the whole fruit because the skin has fiber and nutrients. 8. Organic berries. Avoid produce with high levels of pesticide residue. 9. As little saturated fat as possible. Skim milk over any other kind, for instance. 10. Lots of calcium over the course of the day. Enough vitamin D and magnesium, too. 11. 15-25 minutes (but no more) of sun exposure per day without sunscreen. The duration depends upon the strength of the sunlight and the pigmentation of your skin. Your body will produce vitamin D from this. 12. Exercise often. Use long durations at low-moderate intensity for weight loss. 13. Consume as few calories as you can while still meeting your body's nutritional needs. The more calories you burn, the sooner you die. 14. Whole grains only. No white rice or white flour. Barley and oats are especially good choices. 15. No food coloring, unless it comes from the skin of a fruit (like blueberries). 16. No artificial chemical preservatives. Stick with citric acid, vitamin E, and other completely safe preservatives. Nitrates/nitrites are especially bad. 17. Buy organic eggs and chicken to avoid the arsenic added to chicken feed. Turkey does not have arsenic-containing feed. 18. Use most egg yolks to make bird feeding cakes or tempera paints. Consume the whites of hard boiled or steamed eggs. 19. Avoid animal fat. Take the skin off chicken and turkey and eat the white meat. Some fatty fishes are very healthy, so animal fat here does not refer to most fish. 20. Make sure children get enough iodine. It has recently been found to be related to neurological development. Kelp (from non-polluted water) is a good source of it. 21. If you consume sugar alcohols, be prepared to use the bathroom a lot and stink up rooms. 22. No Olestra. Olestra leeches away carotenoids and is a laxative. 23. Eat soluble fiber in addition to insoluble. Soluble fiber reduces bad cholesterol. 24. No artificial trans fats. (Small amounts of natural trans fats occur in some foods.) Be careful about deceptive product labeling. If the main fat ingredient in the product is "partially hydrogenated", then it's trans fat even if the label lists the trans fat content as zero. 25. Drink tea instead of coffee. Coffee has high levels of acrylamide because it's roasted. 26. There is concern about farm-raised fish. Some say they have a higher content of unhealthy fats and PCBs. Farm-raised fish (including shrimp) are questionable. I suggest doing research into this. 27. Men should probably eat very little soy. Soy's estrogen-like isoflavones can depress the male immune system by interfering with testosterone. However, men in Japan with long lifespans may eat a considerable amount of soy, so this area is questionable. One study of Japanese men living in Hawaii found that the men with high soy intake had brains that measured 5 years older (aged, not intelligence/maturity) than men without soy intake. Some vegetables, like asparagus, may be high in isoflavones, too. I haven't looked into that much yet. 28. Mushrooms may contain a somewhat toxic chemical. I would look into this more. 29. Be aware of oxalic acid and phytates in some vegetable/grain/seed foods. They bind with calcium and other minerals and can be related to osteoporosis. Cooking and fermentation may destroy these in some foods. http://www.healthmyself.com/senior/05011439.htm 30. Peanuts may be dangerous due to aflatoxin and other factors. http://www.rwood.com/Articles/Peanuts.htm http://www.bio.net/bionet/mm/toxicol/1997-April/001166.html 31. Soda containing vitamin C is toxic. It's probably been recalled, but check the label just in case. Orange soda is the usual culprit. Soda is one of the most useless things you can put into your body, and is filled with preservatives like sorbic acid (except very few), artificial colorants, excessive sugar or sugar substitutes, et cetera. It would be better to make your own soda with fruit juice and carbonated water, but be sure to eat the skins of the fruit, too. 32. If something like bread is moldy, removing only the visible mold is not enough. The mold has likely traveled throughout the product. Throw it away. 33. If you drop something on the floor, the 5 second rule doesn't work. Mythbusters recently found that such foods pick up a lot of bacteria. So, you may be able to rinse and cook the food, but don't just eat it. 34. Be certain to cook meat and eggs thoroughly, but don't grill or burn meat. 35. Avoid cross contamination when preparing food. Avoid recontamination as well (such as by using a turner you had raw meat touch to serve cooked meat). 36. Wash produce thoroughly. 37. Some vegetables, like spinach, are healthier when cooked. Others, like broccoli, are best raw. Learn which ones are better cooked and vice-versa. 38. Vary your diet. Don't eat the same foods for every meal. 39. You may need vitamin or mineral supplements even with a good diet, especially if you are a woman who has an active sex life and of child-bearing age. The most critical time nutritionally for a baby is the first 8 weeks. No megadoses or exotic products. No "natural" or oyster calcium. Only use US Pharmacopia supplements. Research them thoroughly before use. Check with a licensed nutritionist, ideally. Amino acid supplements are probably not a good idea. Just eat some cooked egg white or drink skimmed milk. You'll get all the amino acids you need. Supplements are not regulated by our inept FDA, so they may contain toxic impurities, incorrect dosages, et cetera. There is concern over formaldehyde production in the body from creatine supplements, as well as possible impurities. As far as I know, the more creatine you ingest, the more formaldehyde is produced. So, you may want to look carefully before using creatine heavily. 40. High protein diets that induce ketosis are very bad for a person's health, according to the Ph.D instructor I had for a nutrition course. She said diets high in whole grains are better for weight loss, and I've recently read an article that said a breakfast high in carbohydrates leads to greater weight loss than other types of diet, according to a new study. Eating a nutritious/balanced breakfast is very important, as is not eating before going to bed. 41. True nuts (not peanuts) have been correlated with longevity. So, despite their high caloric density, nuts that are free of mold are probably a good thing to eat regularly. Almonds are particularly high in nutrients. Be careful about eating too many Brazil nuts at once. You could get too much selenium. One Brazil nut every two or three days, though, is a good thing. 42. Eating citrus peels may reduce risk of squamous cell anemia (a skin cancer). The peels have antioxidant and possibly anti bad cholesterol properties, too. But, d-limonene in citrus peels may be toxic if ingested in amounts that are too high.