Those are not small targeted changes.

The recommendations seem close to those made by advocates of the Paleo diet. Lots of cookbooks for which are available.

I personally have been experimenting with one (medium large) meal per day partly because it seems consistent with how hunter gatherers likely lived.

A common sense approach but a lot of folks are looking for the easy way, a pill, some magical food or a study that tells them that healthy choices along with normal proportions can be healthy. It takes some discipline and isn't easy to eat clean and take care of yourself. Sadly most folks aren't cut out for it.

> 5. Try to avoid eating out as much as possible.

This is based on the assumption that eating at home is better than going out without knowing what either are. My dining out diet (veggies or sushi) is better than my home prepared (starches).

List items 1-4* defined what the OP thought you should eat at home which wasn't high in starch. You can possibly eat healthy food at a sushi restaurant though many will be serving white rice and pushing sweet sides, etc. Veggies in a restaurant can have more salt and sugar than you would feel comfortable using at home. There are a few cities where restaurants need to list critical facts, everywhere else is an adventure of conman health food.

* And of course 8..

I don't know about sweet sides with sushi--it's low sodium soysauce, wasbi and ginger. Spinach salad seems alright and is something I wouldn't make at home. Assumptions.

Many vegetables served in restaurants are cooked in a lot of salt, fat, and (surprisingly) sugar. You may not be eating as healthy as you think.

Could you list 10 things to eat here and their preparation?

> Fruits are special, enjoy them sparingly.

Imagine telling a frugivorous ape (which is what humans literally are) that fruit are to be enjoyed sparingly when our physiology and biochemistry has evolved over millions of years to eat exactly that. Then we wonder why there is all this sickness and disease.

How often do you think our ancestors ran across fruit? You basically enjoyed them once a year and even then they weren't the same kind of fruit we have today. What we have today is super fruit in size and sugar and availability 24/7/365.

My ancestors died at a ferociously fast rate. Living the same life they did sounds like a bad idea for me.

Various kinds of fruits are actually available for quite a lot during the year.

I think it's more significant that wild fruits, grains, etc are quite different than what we have cultivated. I.e. wild strawberries are extremely small and many of the fruits still eaten by primates and other animals are really quite bland.

I find it a paradox that everyone seems to know our food is unhealthy for ducks..

Wild strawberries taste waaaay better then ones from store. It is actually our contemporary fruits that are super bland - they are cultivated for size and look. Not for taste and not for nutrition.

That being said, strawberries are absurd choice of fruit. They don't last.

Already apples last. You can even store them without that requiring anything modern. Bananas is another good example. In places with warm climate, you have fruits year round.

Except modern fruit variants are not what we evolved to eat. Some zoos have stopped feeding fruit to some animals because they are too high in sugar. https://qz.com/1408469/humans-have-bred-fruits-to-be-so-high...