Food Rules: An Eater's Manual

by Michael Pollan

It’s worth looking for pastured animal foods in the market—and paying the premium prices they typically command if you can.

soils rich in organic matter produce more nutritious food: that is, food with higher levels of antioxidants, flavonoids, vitamins, and minerals. Of course, after a few days riding cross-country in a truck, the nutritional quality of any kind of produce will deteriorate, so ideally you want to eat food that is both organic and local.

46 Stop eating before you’re full. Nowadays we think it is normal and right to eat until you are full, but many cultures specifically advise stopping well before that point is reached. The Japanese have a saying—hara hachi bu—counseling people to stop eating when they are 80 percent full. The Ayurvedic tradition in India advises eating until you are 75 percent full; the Chinese specify 70 percent, and the prophet Muhammad described a full belly as one that contained ⅓ food and ⅓ liquid—and ⅓ air, i.e., nothing. (Note the relatively narrow range specified in all this advice: somewhere between 67 and 80 percent of capacity. Take your pick.) There’s also a German expression that says: “You need to tie off the sack before it gets completely full.” And how many of us have grandparents who talk of “leaving the table a little bit hungry”? Here again the French may have something to teach us. To say “I’m hungry” in French you say “J’ai faim”—“I have hunger”—and when you are finished, you do not say that you are full, but “Je n’ai plus faim”—“I have no more hunger.” That is a completely different way of thinking about satiety. So: Ask yourself not, Am I full? but, Is my hunger gone? That moment will arrive several bites sooner.