Rule #2: Eat Real Food As Often As You Can
Instead of drinking orange juice, eat an orange. Instead of eating a hot dog, eat a pork chop. Want something sweet? Eat fruit instead of drinking a smoothie.
Some other ways to think about this: If it didn't fly, swim, walk on four legs or grow out of the ground, then it shouldn't be in your body or, you can remember to stay out of the aisles at the grocery store.
By incorporating this habit, you can avoid overeating and nutrient deficiencies.
The more you avoid processed food the better. That being said, it's likely most people will not follow this 100 percent of the time so remember that occasionally enjoying the foods you truly enjoy is okay as long as you are not abusing them. Even if you do occasionally drift away from rule #2, Rule #3 creates a cushion for those occasions...