When asked about the biggest misunderstanding surrounding healthy eating, Michael Pollan doesn’t hesitate: “It’s much simpler than people think.” After decades of researching food culture and nutrition, the author of Food Rules and The Omnivore’s Dilemma says it really comes down to just seven words.
Pollan, who has spent 25 years writing about food systems, agriculture, and cooking, argues that most of us have made eating far more complicated than it needs to be. His advice is refreshingly straightforward: “Eat food. Not too much. Mostly plants“. Here’s what those rules mean and how to apply them in daily life.
The 3 rules that guide Pollan’s approach
Pollan’s first rule—”Eat food”—may sound obvious, but he draws a line between real food and what he calls “edible food-like substances”. Real food is an apple, beans, or a loaf of bread made with just flour, water, yeast, and salt.
On the other hand, a bag of chips or a frozen dinner is often engineered with preservatives, artificial flavorings, and lengthy ingredient lists that don’t resemble anything you’d typically cook with at home. Choosing food in its natural form means you’re eating nutrients the body actually knows how to use.
The second rule—”Not too much”—is about portion and moderation. Overeating, even healthy food, can stress the body and lead to problems like obesity, diabetes, and heart disease. Pollan isn’t talking about strict calorie counting. He means eating until you’re satisfied, not stuffed, and learning to recognize satiety cues before going back for seconds.
The third—”Mostly plants”—reflects decades of research linking plant-based diets to lower rates of chronic illness. Vegetables, fruits, legumes, nuts, seeds, and whole grains provide fiber, antioxidants, and phytonutrients that animal-based and highly processed foods often lack. Pollan doesn’t say you need to give up meat or dairy, but he suggests making plants the foundation of most meals.
How to bring the rules for healthy eating into your kitchen
Pollan’s framework is easy to remember but can feel harder to live by when convenience foods dominate grocery shelves. Here are practical ways to use his advice:
- Choose real over processed: At the store, stick to the perimeter where fresh produce, dairy, and meat are usually stocked. If the ingredient list is long or unrecognizable, it probably isn’t real food.
- Cook at home more often: Preparing meals yourself naturally reduces additives and hidden sugars. Even simple dishes like roasted vegetables, bean soup, or oatmeal count.
- Watch your portions: Use smaller plates, slow down while eating, and stop when you feel comfortably full. Drinking water before and during meals can also help.
- Build meals around plants: Fill at least half your plate with vegetables or fruit. Use beans, lentils, or whole grains as a base, and treat meat as a side or flavoring instead of the main event.
- Plan simple swaps: Replace soda with sparkling water, chips with nuts, or white bread with whole grain.
Eating well doesn’t require strict diets or elaborate rules. By focusing on real food, keeping portions in check, and prioritizing plants, you support better health while still enjoying meals.