Listen to your body. That is the most important “rule” of The Natural Foods Diet. It’s not difficult to do, but it can be difficult to start doing. Here are a few thoughts that will help you tune into your body’s natural rhythms and signals:

1. Remember that your body knows what is right for itself, more so than anyone else does. And it gives you clear signals that tell you what it’s feeling.
   • If you’re having trouble focusing on work, or feeling irritable, or cold — it’s probably time for a meal.
   • If you just scarfed down a jumbo slice of thick-crust pizza from the corner pizzeria and feel like you’re walking around with a lump in your stomach for the rest of the day, that slice probably doesn’t have the right balance of ingredients for you. Try thin-crust next time, and find a pizzeria that uses fresh ingredients.
2. Pace your meals. It’s important to have the right amount of time between meals — not too little, and not too much. If you eat before you’re hungry, your meal won’t be as satisfying, and you’ll send your body a signal that it needs to start getting hungry sooner. If you wait too long, your energy levels will plummet, and you’ll overcompensate for the lethargy and hunger by eating too much.
3. Stop eating when you’re full. When you are nearing fullness, focus your attention on your stomach before each bite. How many more bites does your stomach need? There is a range of “fullness” that your stomach can comfortably accommodate at any given time. You should stay within that range at 95% of your meals (it’s okay to pig out every once in a while! you probably ate less than normal at a recent meal anyway).
4. Be careful with sugar. Sugar can throw all your signals out of whack. It will fool you into thinking you are still hungry, and so you’ll keep wanting more. Sugar is a wonderful thing. I love it and eat it daily. But moderation is essential. It’s also great to try and satisfy most of your sugar cravings with fresh fruit (not fruit juice, but whole fruits. more on this later). Then top it off with a modestly sweetened dessert like dark chocolate or a few bites of a whole grain cookie.

None of these things are meant to be strict rules for you to obsess over. They are just suggestions that should help you internalize these principles, so that you begin listening to your body naturally, without thinking too hard about what’s right or wrong.

Not everyone is a morning person. My roommate’s stomach, for example, cannot be bothered until after it’s had a sturdy dose of caffeine to get things going. But even for most slow-risers, a solid bit of morning food provides an essential energy supply for the first few hours of the day. Your body has, after all, been fasting for almost 12 hours.

Generally, the best type of foods to break a nocturnal fast are those with high grain-to-fat ratios. Cereal with a banana and skim milk, accompanied by lightly buttered toast, is a great choice. If you like your breakfast a little sweeter, add a dollop of raw honey or unprocessed agave nectar to your cereal. Whole grains, which have a lower glycemic index and are more filling than refined flours, are often the most satisfying breakfast foods. Eggs or cheese may also be added, for those who can tolerate higher fat contents. Conclude with a seasonal fruit. You’ll almost never go wrong with an apple (gala or fuji are universal favorites), unless you’re in a tropical climate, in which case a papaya may be a better choice. In general, the sugar-content of your breakfast should be moderate, with a focus on fresh fruit rather than refined sugars.

I also take an occasional cup of black tea, boiled with milk, cardamom and ginger, and sweetened with Turbinado Sugar, on days when an extra jolt seems right.

Some of my favorite breakfast cereals are Ezekiel with Almonds, Post Shredded Wheat ‘n Bran and Familia Muesli with no added sugar.