The setting was very casual and the discussion flowed easily.  I was impressed with the presenters, Jen Brown and Ben Kowalski. 

1. Read labels, avoid Hydrogenated oils.
2. "Natural Flavors or Various Spices" could =MSG.
3. Establish your relationship with food.  What is your 'food ritual'; the environment you are in, the surroundings, while you eat?  Is the negative news on?  Are you standing and eating in a hurry? Take the time to put down a place mat, light a candle, create a positive environment to nourish your body.
4. Say 'thank you for this nourishment' before eating, or a saying you like.
5. Warm food is better than cold, but if you have to use a microwave, do not heat plastic.
6. Look for food that is either, Organic, Local Business grown, Buy from the region (California), join a local farm purchase program, support small businesses.
7. Start small with changes, vegetables twice a week, then modify to add more changes.
8. Keep a food log, but instead of writing down everything you eat, write down the environment you ate in, where you were, what was going on around you ect.

I hope some of this helps.  I have a hard time with the veggies so I take a 'super supplement' that is all organic and provides the maximum nutrition possible grown with all American produce.  Check it out below.