For everything not under the general headings of fats, sugars, grains and legumes, dairy, meat, fish or health foods:
Never heat food/drink in, or eat/drink hot food from, plastic containers. I've replaced food storage with glass, and drinking bottles with stainless steel. Avoid any plastics in contact with food, especially type 3 (PVC), 6 (polystyrene) and 7 (polycarbonate) plastics. Leakage is temperature dependent so NEVER microwave or heat food in plastic. Ideally, don't store at room temperature in plastic. Freezing is safe, and refrigeration is probably safe. Use glass or stainless steel for storage wherever possible. (Note that much tinned food is lined with BPA plastic).
- Become a label reader. The best foods you can buy are whole and don't have 'ingredients', but if you must buy mixed or processed foods, beware. Learn what the legal terms mean.
- Do not use unfiltered tap water for drinking, mixing and cooking. I used artesian water, from Petone NZ, until I put a whole-house filtering system in
- Food other than nuts and fruit should usually be cooked, if not softened by acid, fermentation or drying
- Fermented vegetables e.g. sauerkraut and kimchi are excellent
- Avoid potatoes, but other root vegetables OK
- Avoid all use of plastics at above fridge temperature. This includes take-away cups and containers, and don't use a plastic kettle.
- Minimise exposure to detergents - wash up using the trickle method, and never use 'rinse aid' in the dishwasher. Distrust those sparkling glasses in restaurants.
- Use sea or rock salt, never table salt
- Tree nuts are excellent - buy fresh and don't let them go stale or rancid, so keep them in the fridge. Avoid salted, roasted nuts - roasting cooks the vegetable oils creating trans fats. Avoid peanuts, which are unfermented beans in disguise.