7 rules for grocery store shopping

1. Don’t shop hungry.
2. Shop the edges of the stores. Don’t go down aisles where you will be tempted to buy processed foods.
3. If the food is at the end of the aisle, the company paid to have it place there. Don’t fall for it.
4. Any food with a logo you have heard of or any food with a nutrition fact label has been processed. Don’t buy it.
5. If the item states it is low-fat or contains no trans-fat, don’t buy it. These “structure-function” statement mean the food is poison; they have replaced the fat with something else that is not good for you and is unnatural.
6. Whole grain does not actually mean it is whole grain. Rule of thumb: the carbohydrate to fiber ratio is greater than 10 to 1, don’t buy it.
7. If you see sugar in any form in the first 3 ingredients, it is dessert.

(Source: Lustig, Robert H., Metabolical: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine.)