Unhappy Meals, by Michael Pollan
Couple of interesting points:
.. freezing food destroys the fiber that would slow sugar absorption.
From Whole Foods to Refined: “Chemical fertilizers simplify the chemistry of the soil, which in turn appears to simplify the chemistry of the food grown in that soil. Since the widespread adoption of synthetic nitrogen fertilizers in the 1950s, the nutritional quality of produce in America has, according to U.S.D.A. figures, declined significantly.”
From Complexity to Simplicity: For reasons of economics, the food industry prefers to tease its myriad processed offerings from a tiny group of plant species, corn and soybeans chief among them. Today, a mere four crops account for two-thirds of the calories humans eat. When you consider that humankind has historically consumed some 80,000 edible species, and that 3,000 of these have been in widespread use, this represents a radical simplification of the food web. Why should this matter? Because humans are omnivores, requiring somewhere between 50 and 100 different chemical compounds and elements to be healthy. It’s hard to believe that we can get everything we need from a diet consisting largely of processed corn, soybeans, wheat and rice.
From Leaves to Seeds: … these crops are exceptionally efficient at transforming sunlight into macronutrients — carbs, fats and proteins … the fact that grains are durable seeds … means they can function as commodities as well as food, making these plants particularly well suited to the needs of industrial capitalism. Put in the simplest terms, we’re eating a lot more seeds and a lot fewer leaves, a tectonic dietary shift the full implications of which we are just beginning to glimpse.
Omega-3 acids come from plants: Most people associate omega-3 fatty acids with fish, but fish get them from green plants (specifically algae), which is where they all originate. Plant leaves produce these essential fatty acids (“essential” because our bodies can’t produce them on their own) as part of photosynthesis. Seeds contain more of another essential fatty acid: omega-6. Without delving too deeply into the biochemistry, the two fats perform very different functions, in the plant as well as the plant eater … Since the two lipids compete with each other for the attention of important enzymes, the ratio between omega-3s and omega-6s may matter more than the absolute quantity of either fat. Thus too much omega-6 may be just as much a problem as too little omega-3.
And the recommendations?
HERO HERO HERO HERO -> Eat food. Though in our current state of confusion, this is much easier said than done. So try this: Don’t eat anything your great-great-grandmother wouldn’t recognize as food.
I’ve been trying to do this for a long time, but without much success. After reading the first point about frozen veggies, I am giving serious thought to giving up on them. The toughest one is going to be non-dairy creamer. I love it. 
Eat mostly plants, especially leaves.
Eat traditional foods.
