The Golden Rules

1. Choose a wide variety of natural, unprocessed foods. A thoughtfully prepared whole foods diet will leave you feeling enriched, not deprived.
2. Buy organic - especially for the produce most heavily treated with pesicides as well as dairy products and meat.
3. Shop locally and eat seasonally. Check farmers' markets for produce at its peak, which will be more flavourful and healthful.
4. Think of fruits and vegetables in terms of the rainbow; if you eat a range of colours, you're assured of getting all the essential nutrients.
5. Limit salt intake; salt can increase your risk of hypertension and heart disease. Season with fresh herbs, spices, or lemon or lime juice instead.
6. Buy grains, nuts, and seeds in bulk, from a store with a rapid turnover, and replenish often.
7. Choose cooking oils that contain "good" monounsatrated and polyunsaturated fats, such as olive oil and neutral-flavoured canola r safflower oil.
8. For cooking, use organic, low-sodium broth in cartons, or make chicken and vegetable broth from scratch and freeze small batches.
9. Plan ahead and shop wisely. If a salad calls for half a package of tofu, use the rest in a stir-fry.
10. Fill halv you rplate with vegetables, one quarter with whole grains, and one quarter with lean protein.

From the book Power Foods from the editors of Whole Living magazine.