1. Eat more whole foods, such as fresh fruits and vegetables, whole grains, beans and lentils and lean proteins.

2. Read the ingredients list when choosing packaged foods. While there's no hard-and-fast rule, generally a shorter list made of recognizable ingredients is better.

3. Limit added sugar. Natural sugars found in whole fruit and unsweetened dairy products are not a concern.

4. Include healthy fats, like nuts, seeds, avocados, olives and olive oil, and fatty fish.

5. Buy local when possible. Shop farmers markets, join a CSA or get to know your farmer. Even better, grow some of your own produce!

6. Purchase organic as your budget and availability allow in order to reduce exposure to pesticides. Focus on buying organic versions of vegetables and fruits that have the highest levels of pesticides. The Environmental Working Group puts out an annually updated "Shopper's Guide to Pesticides in Produce."

7. Cook more at home. "Look at your starting point," Dudash suggests. "If you don't cook at all, starting with five days a week might be a little overwhelming." She also recommends finding a good cookbook or a meal planning program that meets your needs. "A lot of people just run out of ideas. A little inspiration can help you," she adds.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)