Rule 19 - If it came from a plant, eat it; if it was made in a plant, don't.

Michael Pollan, that is perfectly said.

This is similar to his most famous quote from "In Defense of Food: An Eater's Manifesto":

Eat food. Not too much. Mostly plants.

There's two major points in these words: 1) Eat a plant-based diet, and 2) Avoid processed foods, it's best straight from the source.

We have heard and assume that vegetarians are healthier right? Well it's mostly true. I've met vegetarians who live off french fries and cheesy bean burritos, not enjoying the plethora of other plants out there. But in large part, the medical community agrees that vegetarianism can help with: obesity, cardiovascular disease, diabetes, and cancer. I recently joined the Meatless Monday movement, and by just eliminating meat consumption one day per week, I am potentially reducing my overall saturated fat intake by 15%.

Also by eating more plants, you are increasing your fiber intake. The benefits of fiber include:

• feeling fuller faster, thus eating less
• slows the absorption of glucose -- regulating blood glucose
  
• lowers cholesterol
• helps with constipation by providing bulk to stool
• reduce the risk of colorectal cancer
• aids in the elimination of excess estrogens and toxins
  

It would be ideal if you can get your plant-food as close to the source as possible - your garden, community garden, the farmer's market, CSA (community-supported agriculture) program. If not, then as close to nature - fresh in the produce department (although some items there are sprayed with gas to promote ripening). The more processed food is, the more likely preservatives, food coloring, flavorings have also been added. Frozen is often a good choice, if fresh is unavailable.

Again, read those labels, but, it's best to choose foods that don't come with labels!