One look at himself on television when he was tipping the scales at 213 was all it took for the Food Network’s resident culinary scientist Alton Brown to drop 50 health-threatening extra pounds. That, and a sense of guilt when he saw heavy people in the audience at appearances and worried that he might be contributing to the obesity epidemic in this country. “Celebrity chefs are the high priests of the food craze that is partly responsible for the fattening of America. We helped people get into this mess. I don’t see why we shouldn’t help get them out,” he told Time. To trim down, Brown made four lists of foods. On the “never” list were fast food, soda, processed foods, canned soups and “diet” anything. The “daily” list included fruits, whole grains, leafy greens, nuts, carrots and green tea. On the “three times a week” list were oily fish, yogurt, broccoli, sweet potato and avocado. The “once a week” list included red meat, pasta, dessert and alcohol. He also eats breakfast every day, sometimes a smoothie blended with antioxidant-rich fruits, sometimes a more exotic dish like sherried sardine toast.