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Below are the rules we followed during our original 100 Days of Real Food pledge. If you are taking the 10-Day pledge you will follow these same rules.
What you CAN eat:
- Whole foods that are more a product of nature than a product of industry
- Lots of fruits and vegetables (we recommend that you shop for these at your local farmers’ market)
- Dairy products like milk, unsweetened yogurt, eggs, and cheese
- 100% whole-wheat and whole-grains (find a local bakery for approved sandwich bread and check the Understanding Grains post for more info)
- Seafood (wild caught is the optimal choice over farm-raised)
- Only locally raised meats such as pork, beef, and chicken (preferably in moderation)
- Beverages limited to water, milk, all natural juices, naturally sweetened coffee & tea, and, to help the adults keep their sanity, wine and beer!
- Snacks like dried fruit, seeds, nuts and popcorn
- All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation
- Also check out the Recipes & Resources page for a more detailed list of meal options including links to recipes
What you CANNOT eat:
- No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat…not just “wheat”)
- No refined sweeteners such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda
- Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label
- No deep fried foods
- No “fast foods”
Please leave a reply below if you have any questions about what is okay to eat during your pledge.
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How to Avoid Processed Food in General
If you feel that you have the will, but not the skill to do the 10 Days of Real Food pledge then here are some general lifestyle changes to consider instead…
- Read the ingredients label before buying anything. For years, if I even looked at food labels, I was reviewing items such as fat grams, calorie count and sugar content. While this may be important to some, the best indicator of how highly processed a food is can actually be found in the list of ingredients. If what you are buying contains more than 5 ingredients and includes a lot of unfamiliar, unpronounceable items you may want to reconsider before buying.
- Increase your consumption of whole foods especially vegetables and fruits. I am sure you’ve heard similar advice a thousand times, and I hate to tell you that it couldn’t be more true. This will help to displace the processed foods in your diet, and will actually make your food selections in general very simple. No more counting calories, fat grams, or carbs when your only concern is selecting whole foods that are more a product of nature than a product of industry.
- Buy your bread from a local bakery. I actually used to eat white bread, but what I bought for my husband from the grocery store was what I thought was whole-wheat bread. When we finally checked the ingredients and found 40 different items on the list, including white flour and sugar, we decided it was time for a change. Why would there be so many on the list if it only takes a handful of ingredients to make bread? We since started buying our bread from Great Harvest Bread Company. Not only do they grind their own wheat every morning, but their honey whole-wheat loaf only has five ingredients – whole-wheat flour, water, yeast, salt and honey.
- In addition to your bread choice, when selecting foods like pastas, cereals, rice, and crackers always go for the whole-grain option. And don’t just believe the health claims on the outside of the box. Read the ingredients to make sure the product is truly made with only 100% whole grains – not a combination of whole grains and refined grains which is unfortunately how a lot of “whole grain” products are made. The white flour or other refined grain alternative is simply high in calories and low in nutrition.
- Avoid store-bought products containing high-fructose corn syrup (HFCS) and those “that have some form of sugar (or sweetener) listed among the top three ingredients” according to Michael Pollan. Despite the mixed research on if HFCS is really worse for you than good ol’ white sugar, it just happens to be “a reliable marker for a food product that has been highly processed”.
- Don’t order off the kids’ menu. The next time your family is out to dinner try to avoid the kids menu. Those selections are most often things like pre-made chicken nuggets, fries, and pasta made with white flour, among other things. Instead try assembling some sort of side item plate (like baked potatoes and whatever else your kid will tolerate) and/or try sharing some of your meal.
- Visit your local farmers’ market the next time you need to restock your fridge. According to Michael Pollan not only will you find “food that is in season, which is usually when it is most nutritious”, but you will also find a selection of pesticide-free produce and properly fed meat products. It is also better for our environment to purchase locally grown products as opposed to the supermarket produce, which travels on average 1500 miles from the farm to your plate.
- Lastly, to once again quote Michael Pollan, he says to “eat all the junk food you want as long as you cook it yourself.” If you had to peel, chop and deep fry potatoes every time you wanted French fries then you might not eat them very often. Only eating “junk food” such as cakes, sweets, and fried foods as often as you are willing to make them yourself will automatically ensure the frequency is appropriate.
I understand that sugar is on the no no list but would Stevia be ok?
Hello Kim. During the pledge, we use only honey or maple syrup as sweeteners. Beyond the pledge we have not recommended stevia because it is mostly purchased in a highly processed form. Here is a post the Food Babe did recently on stevia: http://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. This post will help going forward as well: http://www.100daysofrealfood.com/2011/05/06/mini-pledge-week-9-no-refined-sweeteners/. Good luck. ~Amy
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If sugar is a no no, how do you make cake? Or anything that normally requires sugar.
I buy organic sugar (regular, brown, and powdered) from Trader Joes. At least it’s not chemically processed like the white sugar in the grocery store.
Hi Kim. While inappropriate during “The 10/100 Day Challenge”, we do have a couple recipes that call for sugar such as Lisa’s whole wheat chocolate cake: http://www.100daysofrealfood.com/2011/08/05/recipe-whole-wheat-chocolate-cake-with-easy-whipped-cream-frosting/. Typically, however, we use maple syrup and honey as our sweeteners even in baking. We limit our consumption of all sugars as much as possible. ~Amy
Are items such as olive oil or real maple syrup okay once in a while for a whole foods diet?
Hi Ryan. We use olive oil regularly: http://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/ as well as maple syrup as a natural form of sweetener: http://www.100daysofrealfood.com/2011/05/06/mini-pledge-week-9-no-refined-sweeteners/. ~Amy
what about stevia in the raw? it is not processed like the other stuff. is that ok to use?
Hello Erica. The Food Babe recently did an investigation into stevia. Hope this helps: http://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
This blog looks awesome and I believe we are going to give it a try. I imagine this question has been answered, if so just point me in the right direction. 3/5 of us can’t do milk, what do you recommend looking for instead? They drink soy, but what do I look for to make sure it is in the rules?
Hello Jen. Have you tried making your own almond milk? Here is an easy recipe: http://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. I find it to be the best alternative though it is much lower in protein than dairy and soy. ~Amy
Hey, I just wanted to let you know that I started a new blog and mentioned your website in my first post! Thanks for the great real food rules you have listed! You can check out my blog and http://www.lovesharinglife.wordpress.com.
Hi! I came across your website and am going to give your 10 day challenge a try. What did you prepare your food with? Is olive oil ok and if not, what do you recommend?
Hi Chelsea. Welcome! This post should help you figure out what oils to use: http://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. Best of luck. ~Amy
Is organic agave nectar ok? Is there any articles on that?
Hi Amber. We do not use agave. This article helps explain why: http://www.foodrenegade.com/agave-nectar-good-or-bad/.~Amy
Hi There,
I’ve just recently heard of this site from the Pandora’s Lunchbox book and I’m interested in taking the 10 day challenge. I have a quick question for you on protein powder and shakes, and if they fit within the rules.
I have a pretty heavy work out and weight lifting schedule and supplement meals with protein powder shakes. I make them myself with 100% Whey protein powder – unsweetened in Vanilla, unsweetened vanilla almond milk, and fresh or frozen fruit.
Thanks!
Hi Heather. Welcome! Whey powder would not be an approved for the challenge because it is highly processed. Is there another way for you to add high protein without using whey? Perhaps a nut meal? ~Amy
I am just curious about the rule that limits 5 ingredients? What if they are all “real” ingredients like organic sprouted ezekial bread?
Hi Christine. A line had to be drawn somewhere in order to make the rules. Ezekial bread is a good choice as long as it is 100% whole grain and outside of the listed grains there are not more than 5 ingredients. ~Amy
Hi! My name is Whitney. I’m 23 years old and I have struggled with my weight and my eating habits for as long as I can remember. At my highest I weighed 350 pounds, and now I’m at about 190 and I’m trying to lose what’s left. But food is my biggest struggle by far. I really want to try this challenge and eventually turn it into a lifestyle, but I have one dilemma. I have braces and I can’t eat many of the healthy snacks like dried fruits and nuts. Do you have any more suggestions for clean snack foods that are braces-friendly? Thanks so much.
Hello Whitney. Wow, what an accomplishment!! Here is a long list of snack options which should include a number that will work for you: http://www.100daysofrealfood.com/2012/07/31/85-snacks-for-kids-and-adults/. Congratulations and good luck. ~Amy
I so wish a local bakery were an option. We have to be nut-free, and none are. No one makes a safe bread. It’s frustrating, because I cannot bake all of the bread that we eat, especially come summer when it is just too hot to bake, and our government charges punitive rates to those who use appliances like ovens during the day.
Have you thought of using a bread maker/machine? You can usually pick them up at yard sales and thrift stores and many of the brands work great.
Many of your products are fairly expensive. Our family of 5 has a tight budget. Can you suggest some more reasonable/affordable alternatives?
I was wondering about purchasing dried fruit. Much of it has added sugar. Is that still okay on this plan?
My son is allergic to all nuts, soy, and sunflower seeds (and oil), and he cannot eat fresh fruits or vegetables because he has oral allergy syndrome. He also has constant nausea. Do you have any tips for this program with his special needs in mind? We are working really hard at changing over to foods that are not processed, and since he is 15, he reads the labels as well.
I was wondering why cheese was included as this is a fairly processed product? Is it only certain types we should include? I only eat “real” cheese, like cheddar/blue/brie/goats, no dairylea/laughing cow/squeezy in a tube/flat prepacked slices (dear god thats not cheese!)but cheese generally is very high in fat, and a processed product. Are there less processed cheese that would be better or is it the usual advise of “in moderation”?
Hi — what’s your take on water? What is the best source? Municipal tap, Reverse Osmosis, Bottled? How do you really know what is in any of these sources? I wonder about the RO systems and if they are regulated at all, could the tanks or components end up putting other chemicals in our water that are not good for us?
Thanks! Julie
I’m just starting the 100 days and am looking at labels. I bought some 100% fruit spread sweetened with fruit juice and fruit pectin. Is the fruit pectin okay according to the rules? How about organic palm fruit oil in peanut butter? Thanks!
So the 5 ingredient thing…what if the package has more than 5 “whole food” ingredients? Is that ok?
Hi there! Great, encouraging website. People need help understanding labels and what was intended as food. Why not also help them understand that “genetically modified” is not “real”. So whenever eating corn, or soy which are nearly 85% GMO, chose organic. (also Canola oil and sugar beet, but I think you advise against those already)
If you are using/processed the leaves yourself then it’s fine otherwise I would avoid the commercial stevia/truvia stuff.
Was this in reply to my questions? I’m confused…
I grew my own stevia, dried the leaves and crushed them. Now what? LOL should i treat them kinda like tea leaves? any idea?
Someone else suggested boiling them in water and making like a “simple syrup” straining off the leaves and have a liquid stevia/water blend.
thanks!
Truvia is splenda mixed with stevia; fun trick food industry.
Is there something wrong with the commercial process for getting stevia extract that I should know about?
I was looking forward to the answer to Kathleen’s question…
Hi Amy. I’m sorry but I don’t have an answer for you…I have no experience with this. Perhaps you could find some ideas online? Jill
Where did you get the Stevia plant?
Email me please
elisevonholtenen@gmail.com
Thanks
E
Amy,
I’m not sure if you’ll see this but Common Sense Homestead (on fb) has a recipe for stevia extract.
Hi Jason. I think the simple fact that it is a “process” speaks to what the issue with it is. Jill
Food for thought….10 years ago, I had cardiac surgery for an anomaly I was born with. Two years into my healing process, I had been eating Stevia from Trader Joes (before it became popular). I had such severe chest pain while on vacation I was held up in the hotel room most of the time and wound up in the hospital as soon as I got home. By the next morning my pain had subsided completely, and the only change that happened was that I was no longer consuming Stevia. My cardiologist had told me to be leery of supplements. I am convinced it caused this pain, which I have not had since. I have never heard of it from anyone else though.
Thank you. Jill
Actually no. It is a refined for of the leaf, Rebiana. This is to lessen the bitterness. It is then mixed with erithrytol, a sugar alcohol. Not natural but a far cry from Splenda.
Truvia is NOT mixed with Splenda. There is a product on the market that is a blend, but Truvia isn’t it. I get violent migraines from Splenda and I use truvia all the time. Also, the only processed aspect about Truvia is the part of the plant that is bitter has been removed. One of the big obstacles in trying to eat less processed and more naturally is that people don’t have unending amounts of time to cook foods in this day and age. Truvia only contains stevia leaves and is a great sugar substitute (the only one I can use without getting headaches)…so to tell people they can only use stevia if they grow and process the leaves themselves seems, to me, just one more way to make eating more naturally that much harder. As a popular meme says, “Ain’t nobody got time for dat!”
I had the same experience with Splenda. After a few weeks of excruciating stomach pain, including a trip to the ER and a colonoscopy to find a cause/relief, I went out on a limb and quit eating foods containing Splenda, noticing that I experienced this pain everytime I ingested it. Bingo! I have never run into another person who had this experience with Splenda. Artificial sweeteners are troublesome ground, huh?
When I was taking high blood pressure medication I was told to stay away from Stevia. It can cause your BP to rise. Not too many people know this. I am glad that you no longer use Stevia!