The first two sections give the whys and the background. The last section is the how. I'll repeat his rules here.1) Don't eat anything your great grandmother wouldn't recognize as food. 2) Avoid food products containing ingredients that are a) unfamiliar, b) unpronounceable, c) more than 5 in number, or that include d) high-fructose corn syrup.3) Avoid food products that make health claims.4) Shop the peripheries of the supermarket and stay out of the middle.5) Get out of the supermarket whenever possible.6) East mostly plants, especially leaves.7) you are what you eat eats too.8) If you have the space, buy a freezer.9) Eat like an omnivore.10) Eat well-grown food from healthy soils.11) Eat wild foods when you can.12) Be the kind of person who takes supplements.13) Eat more like the French, or any of the other ethnic groups .14) Regard nontraditional foods with skepticism.15) Don't look for the magic bullet in the traditional diet.(The whole is greater than the individual parts.)16) Have a glass of wine with dinner.17) Not too much.18) Pay more, eat less. (quality over quantity)19) Eat meals.20) Do all your eating at a table.21) Don't get your fuel from the same place your car does.22) Try not to eat alone.23) Consult your gut (learn when you are full).24) Eat slowly.25) Cook and, if you can, plant a garden.