It is not too complicated. Eliminate or significantly reduce, bread, potatoes, rice, skim milk, sugary stuff, and cereals from your diet and you will be healthier.

At our household we just got rid of bread and starch/carb sides and serve more vegetables to make up for it.

more vegetables, legumes, and beans to make up for it.

I switched my Western diet to strictly vegetarian Korean dishes a decade ago and feel so much better.

Basically, what I learned is that Western diet is designed to kill you. There's just no way all that carb and sugar is healthy.

And yet people in the blue zones eat quite a bit of carbs. Sardinians eat noodles, people on Okinawa eat rice...

Thats exactly what many in the food industry intended. It is the same plan as the tobacco industry, as seen in the famous "Doubt is our product" memo: http://www.kevinhabits.com/doubt-is-our-product-fascinating-...