Real food basically means anything not highly processed (like artificial additives) and containing only five or fewer whole ingredients. It means mostly avoiding ingredients you would not cook with at home.
Here are the seven rules we followed during our original 100 Days of Real Food pledge:
- No refined grains (such as white flour or white rice); only 100 percent whole grain. Items containing wheat must say WHOLE wheat...not just "wheat" by itself.
- No refined or artificial sweeteners (such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda); only honey and pure maple syrup in moderation.
- Nothing out of a package that contains more than five ingredients.
- No factory-farmed meat; only locally raised meat products.
- No deep-fried foods.
- No fast food.
- Beverages to include only water, milk, occasional all-natural juices, naturally sweetened coffee and tea, and (to help the adults keep their sanity) wine and beer in moderation!
I promise, there's still food left after eliminating everything mentioned in our 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)
- Snacks like dried fruit, seeds, nuts and popcorn
- Also, check out the Recipes & Resources page for a more detailed list of meal options including links to recipes
Crystal says
How do you feel about stevia as a sweetener, as it is a natural sweetener? I noticed it was not mentioned, but we grow stevia and use it. Just curious. :) Thanks!
Valerie says
One comment re: seafood. Wild caught isn't always the best choice these days. Some wild caught species are being over-fished and are endangered, and there are also some clean, sustainable fisheries now to help that problem. I use the Seafood Watch site to find the best choice - http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx?c=ln. They have an iphone app too, which I can use when I go to the store. Very helpful. If everyone just always chooses wild caught, we may be out of choices in a few years.
Alaskangirl says
I disagree about most farmed raises fish. Many farmed fish are fed with fish from South American fisheries, which are rapidly becoming depleted as a result. In addition, non-native species which are farmed can escape, to the detriment of native species in the region. Farmed fish also carry disease and parasites, because they are kept in tightly packed pens. While farmed fish are loaded with antibiotics, wild fish in the region are not, and they can and do get sick.
I also found out that they included red dye in their fees to enhance the color of the seafood. Yuck.
Tee says
Farmed fish are drugged, dyed and have more fat than wild caught fish. They are not as healthful. The territory of Alaska became a state to take over fish management from the feds, which allowed fish traps, speaking of endangered. The fishing fleets agreed to massive reductions and charged themselves a 3% tax to rebuild the stocks. They have been successful. Wild caught Alaska salmon is not endangered and is being fished sustainably. Tastes good, too!
zada sorrell says
seafoodwatch.org
there are a few that are farm-raised and as good as wild because they are aware of all the things one should not do to fish and the planet and so do not do those things. i found this link in "real food" by nina planck.
Robyn says
I can't even find wild caught fish at the stores near my house. If I go across town to Whole Foods, I can get some wild salmon for like $30 a pound, which I just won't pay. Even Sunflower Market (which is more health-foody than normal grocers) doesn't have wild caught fish. I'd say I have 7 stores at which I can buy groceries within a few miles of my house and it really surprises me!
questions says
We're gearing up for a 10 day challenge and have a few questions:
1) Is carbonated water (unflavored/unsweetened) ok?
2) Are vitamins ok? I know it's better to get nutrients from foods instead of pills, but I like to take a vitamin (and give them to my kids) for insurance.
3) Is a packaged mesclun mix with more than 5 ingredients (more than 5 different kinds of lettuces) ok? It's all fresh, organic produce, and has no dressing or croutons or additives like that.
Thank you! I am so excited to have found your site.
questions says
Also - sunflower butter & jelly is a favorite lunch at my son's nut-free school, but our sunflower butter is sweetened with cane juice. Have you found any sugar-free, nut-free peanut butter substitutes?
100 Days of Real Food says
I have not been able to find sunflower butter w/o added sweetener. My daughter started at a nut-free school after we finished our 100-day pledge so it was not an issue for us.
PS - We sometimes do cream cheese and jelly sandwiches as well.
Amy says
I have a nut allergic child and I use Sunbutter Organic Sunflower butter - Its ingredients are only Sunflower seeds - no sugar, although, admittedly it does taste a bit different than the one with sugar.
I just bought a bunch of pumpkin seeds and some pumpkin seed oil to grind up to make butter. I have no idea if it will work, but with a nut allergic child you try lots of new things.
Theresa says
I must have been posting about Sunbutter at the same time..I've made nut and seed butters in my vitamix that were great.
Theresa says
The brand 'Sunbutter' makes an unsweetened organic sunflower butter.
100 Days of Real Food says
Here are some answer!
1 - plain carbonated water is okay
2 - vitamins are okay although we personally don't take any ourselves (Michael Pollan covers this topic in his book In Defense of Food)
3 - I think a lettuce mix would be fine...we made the 5-ingredient rule just to draw the line somewhere
good luck!
Kathy says
Found your website via Pinterest. Love it. My husband and I are going as close to 100% processed free as we can.
Kristel Surcon says
Thanks for this site Lisa! I am starting to get our family healthier, and making baby steps in the process. While I am not ready to completely go 100% real, I love everything about your site and will use most of the recipes. I love your tips on picky eaters as I have 3 very very picky daughters (7,4,2), which exhaust me every single day. I never really learned to cook, but in the past month I have been making granola bars, oatmeal cookies, and muffins for snacks and desert and have not allowed processed cookies, etc. I feel I am on the right path. I just wanted to praise you for your choice and your site and to let you know that I will be visiting often.
Hillary says
Only eat organic soy. 91% of all soy is genetically engineered which can lead to all sorts of bad things. Watch Food Inc.It is so sad how they can take food that is supposed to wholesome and nutritious and turn into something that is pretty much toxic. You think you are making smart choices, but because they don't label foods, you really have no idea what you are eating.
Beth says
We have a 13-month old and I cringe at the processed stuff we feed him (even in teeny tiny amounts, like veggie sausages and graham crackers).
I would like to try the 10-day pledge, but my issue is that we keep Kosher. I don't know how much this would impact my food selection abilities. Has anyone experienced this?
Ien in the Kootenays says
Nice blog, but it made me feel ancient. We have just always lived this way....
Ashley says
What do you think about maple sugar? I've never used it but have started seeing it in recipes.
100 Days of Real Food says
It's probably a little better (less processed) than regular sugar, but no matter what sweetener you choose it should be used in moderation.
Ashley says
I'm switching over to real food and was curious about your thoughts regarding canned tuna.
100 Days of Real Food says
If you can find wild-caught tuna that would be a good choice...check out http://www.wildplanetfoods.com/
Ashley says
Thanks so much! Love this website so much and your recipes are fantastic. Appreciate you sharing this with everyone.
Bobi says
OOps, Sorry! Just saw the answer :)
Bobi says
I'm interested in the 100 day pledge for my family and curious about coffee. I like to drink two small mugs of coffee in the morning and usually add flavored creamer which is not natural at all. The alternative I would think would be milk and sugar but since you don't allow sugar, what would you use to sweeten coffee? Thanks!
Cassandra says
I was so excited to find your website and I can't wait to get started on changing my diet! I am a little confused about cheese though. I am unsure of what kind of cheese is considered to be a whole food. I'm sure the processed sliced "cheese products" are not but what about things that pre-shredded cheddar or mozzarella? (Like Sargento) Or the packaged hunks of cheese that they have such a great selection of at Earth Fare?
100 Days of Real Food says
For cheese you want to go for blocks as opposed to pre-shredded (due to the anti-caking agent that's added to the shredded stuff). Also, organic is best and cheese that's made from grass-fed cows would be ideal (if you can find it). I hope that helps!
Teresa (TreeBW) says
Sorry if this is a re-post, but I dont see my question!
Is it ok to eat a product with more than 5 ingredients if all of the ingredients are natural? I recently found Field Roast 'meats' and like them as a protein source. (I am a vegetarian that is allergic to soy)
Here are the ingredients:
Ingredients: Vital wheat gluten, organic expeller pressed palm fruit oil, filtered water, garlic, expeller pressed safflower oil, tomato paste, onions, carrots, celery, naturally flavored yeast extract, mushrooms, onion powder, barley malt, dried red bell pepper, black pepper, sea salt, spices, irish moss (sea vegetable) extract, balsamic vinegar, shitake mushrooms, porcini mushroom powder and yellow pea flour.
Teresa (TreeBW) says
Hi there, I am starting the challenge in a couple of days but have a question:
I recently found a fake meat product made from grains which does include more than 5 ingredients, but they are all good ingredients, is this ok for a protein source? Here are the ingredients...I am not sure what the yeast extract is naturally flavored with, but I would assume it may be ok?:
Field Roast brand.
Ingredients: Vital wheat gluten, organic expeller pressed palm fruit oil, filtered water, garlic, expeller pressed safflower oil, tomato paste, onions, carrots, celery, naturally flavored yeast extract, mushrooms, onion powder, barley malt, dried red bell pepper, black pepper, sea salt, spices, irish moss (sea vegetable) extract, balsamic vinegar, shitake mushrooms, porcini mushroom powder and yellow pea flour.
Teresa (TreeBW) says
Sorry- I just found my double post!
Also, just read above and saw the answer to this question!
Sorry again!
Teresa
100 Days of Real Food says
Wheat gluten is not the "whole grain" from wheat so the first ingredient is refined and therefore against the rules.
Teresa (TreeBW) says
Wow...I didnt even realize! This will be good for me!
Thanks for your help!
wahsdarb says
Is it okay to use those drink packets for water??
like crystal light?
100 Days of Real Food says
Definitely not...those drink packets include sweeteners (among other things) that don't follow our real food rules.
suda says
the brand of pasta is Allegra...the ingredients is 100% durum wheat and semolina....is this a "yes" or "no" product....thank you
100 Days of Real Food says
It would be a "yes" if the only ingredient were "100% durum whole wheat" ...unfortunately semolina is refined.
Try This Out says
You really make it appear really easy with your presentation but I to find this topic to be actually something which I believe I would never understand. It seems too complex and extremely large for me. I am looking forward for your subsequent submit, I will attempt to get the hold of it!
Aimee says
This website is amazing! I stumbled upon it through a pinterest post and am so glad I did. Thank you, thank you for putting all this information in one place!
Pam says
I'm thinking of starting this pledge, but my main obstacle is the sugar aspect. The thought of using maple syrup or honey in my coffee sounds gross. Any suggestions?
100 Days of Real Food says
Try some of the homemade coffee creamers from Deliciously Organic: http://deliciouslyorganic.net/homemade-coffee-creamer/
IdalynSpina says
Lisa,
I just happen to come across your site, and must say i love it! We are in Canada however, and I've been trying to find out if there is anywhere in ontario where you can actually purchase fresh milk from farms.
I was also curious to know if "whey protien" powder would be acceptable within the rules...
Tamara says
I was already putting locally grown honey in my coffee (trying to help with allergies), its actually very good.
100 Days of Real Food says
To search for local farms try eatwild.com and/or localharvest.org...hopefully they offer some Canadian resources! Also, if you are looking to add extra protein try nuts as a snack or try putting nut butter in a smoothie.
Becca says
Are there any exceptions to the 5 ingredient rule? I love Bob's Red Mill Muesli (11 ingredients) and Amy's Organic Chili (13 ingredients). The ingredients are all real foods - whole grains, nuts, dried fruits, organic veggies and spices, etc. - so would these be an exception or should I avoid them completely? If I took (i.e. had) the time to make them myself, they'd contain all the same ingredients...
100 Days of Real Food says
The 5-ingredient rule was just to draw the line somewhere especially with so many different people following along...so that is up to you how you want to proceed with those products!
Stacey says
I try to eat by http://www.deflame.com
No grain but wild or brown rice.
No sugar except honey, pure maple syrup, or Stevia.
Only veggies, fruit, grass fed beef.
Nothing processed.
Stay on the outside of the grocery store..
Eggs, butter, yogurt, meat, fruits, and veggies.
Matt says
My wife Pinterest this and we plan to do the 10 day plan. (Thanks, no more Braums Jalepeno burgers (smile)).
I wanted to also post an article on GeoEngineering and What they are Spraying, since it also deals with pollutants in the air and on our crops.
http://getridoftoxins.com/?p=357
sam lan says
Hi your website is so helpful. Wanted to start eating healthy again and just pledge for the 10 day challenge. Feeling motivated!
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courtney says
hi! I love your site, and am so happy to see so many people responding positively to it! I myself am Paleo, and eat whole, natural foods exclusively. I'd love you to check out Wildtree. We are an all-natural food company that specializes in grapeseed oil, dressings, marinades, and culinary blends. Our products are additive, preservative, msg, HFCS, dye, and nut free. While we do offer packaged meal starters that are spice, vegetable, and rice blends, we also offer the most wonderful spice blends and flavor infused oils that fit right in to your challenge. Please let me know if you'd like to try any of our products.
Cheers to a healthy kitchen!
Best,
Courtney
Azure says
Thanks for such great information! We have been slowly reducing processed foods for a couple of years, but this is just the jolt we need to kick them for good!
For those asking about sandwich toppers, we like to use guacamole or toasting them with a little cheese gives them good moisture, too!
Dana says
I'm lactose intolerant and usually do soy, but since I found out it has been linked to breast cancer, I want a different alternative. Will Rice or Almond milk fall into the non-processed category? Love your site btw!
Audry says
According to the clean-eating diet, Almond Milk is not considered processed. It is used in place of regular milk.
Melissa says
I use coconut milk. SoDelicious is a great brand. They make ice cream, too. When I was diagnosed with massive amounts of food allergies, coconut products like coconut oil and coconut milk were absolute lifesavers. I get raw coconut oil and use it as a substitute for butter when cooking.
amanda says
has anyone got the "yonannas" whole fruit "ice cream" maker. It makes whole fruit into ice cream. I have seen it just recently advertised on tv to be in stores this season. I was thinking of getting one for xmas for the family. We LOVE our ice cream, but if it could be made out of bananas and other fruits we'd buy it!
erin says
We use our food processor to make ice cream with fruit. We freeze bananas and put them in with a little peanut butter, plain yogurt and berries. It is perfect!
amanda says
I follow the "Clean Eating" from Tosca Reno's books. Here's my grocery list this week:
Ezekiel bread
Avocado's
Kashi cereal
Ak-Nak crackers
Brown rice cakes
Expeller pressed olive oil
Frozen chicken breasts
Spinach
Dark choco chips
Spelt flour
Whole wheat flour
Egg whites
Apples,mango, kiwi
frozen fruit
Jay Robb's egg white protein powder in vanilla w/stevia
Sweet potatoes
Grilled chicken breasts (in bag)
Locally grown/processed lean ground beef
Whole wheat noodles/pita/lavash
Brown rice Mai fun noodles
Spaghetti sauce Newman's own
amanda says
also, for the risotto question. Lundberg farms just got a new product on shelves, brown rice couscous. In various flavors. You can also use their brown short grain rice for this purpose. I found them at Kroger.
amanda says
You can make your own chocolate, by over a double boiler or metal pan over a pan of boiling water, melt coconut oil, stevia, and raw or dark cacao or cocoa. Put in mini cupcake wrappers and freeze for a bit till hard.
Athina says
Great to find your page. I've just finished reading 'Eat Your Heart Out' about the far-reaching affects of the food business, written by Felicity Lawrence and am about to start 'Not on the Label'. Have you read these? Thank you for your hard work here - it's a message that needs to be spread far and wide.
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Lindsey A says
I stumbled upon your website/blog when looking for Whole Food Snacks. I'm so glad to have found a community out here as I begin a whole foods change as well!
Joanna says
Hello, My husband and I are going to start the 10-day challenge starting with dinner this evening and I am working up a meal plan for the next 10 days. I love risotto but abrio rice is white rice, do you have any suggestions for a alternative? Also what about sandwich "toppings" such a mayo and mustard. I am assuming that they are processed but what do you find works? Thank you!!
100 Days of Real Food says
For risotto we just use brown rice and it works great! I recommend the "instant" variety (which is still 100% whole grain) because it doesn't take as long. Also for sandwich toppings there are some simple mustard options available, but for mayo you'll have to make your own (or skip it). Good luck!
Lorie says
We also have a wheat, dairy and egg allergy so we do most of the guidelines already listed here. We don't follow the guidelines for sugar as I already have to alter recipes so much to deal with the allergies.
Paige asked if rice flour is okay. I would assume it is okay to use rice flour, according to these guidelines, as long as it is brown rice flour. Check out other things such as quinoa, amaranth, barley or other gluten free grains that would work.
wynter Dawn says
I am concerned that you listed barley in your list of gluten free grains. It is not gluten free and neither is spelt. Just wanted to let you know..=)
Jenny says
First of all, thank you for taking the time to put out all the information you do; I love reading your blog and I admire what you've done for your family and followers. Second, I want to start this with my husband after the Thanksgiving holiday, and I am wondering if you have any thoughts on whey (or other) protein powders/drinks? We tend to use those at least 5 days a week as well as various protein bars before/after workouts.
amanda says
I just bought at Kroger Jay Robb's egg white protein vanilla powder. It is sweetened with Stevia and all natural and clean. It was 22$
100 Days of Real Food says
I am not so sure about "protein powders" (what are the ingredients?), and I think there are different types of whey (more processed vs. more natural). For protein drinks how about something like this instead (you could throw in some spinach too)?
https://www.100daysofrealfood.com/2010/06/11/recipe-pbj-smoothie/
https://www.100daysofrealfood.com/2011/07/18/recipe-peanut-butter-banana-smoothie/
Mirphy says
I have read that most all protein bars and "muscle powders" are made from processed soy proteins which can actually be bad for you, especially if eaten daily.
Lindsey says
I did a no-processed foods challenge and the rules were stricter than yours. This challenge didn't allow any dairy, pasta or bread. Quite frankly, I like that yours allows for these items! But what is your reasoning for qualifying these as non-processed?
I am interested in reading Michael Pollon's "In defense of food." My questions may be answered there...
100 Days of Real Food says
Yes, I think reading his book would be helpful if you want to get into the details. I see no reason for organic whole-grain pasta made one ingredient to not be eaten during a whole food challenge.
PS - Ours was a "real food" not "raw food" pledge
Lindsey says
I have looked for pasta with only one ingredient and cannot find it. Is there a specific brand that you buy?
I have since read the book, and watched the movie Food, Inc. I highly recommend it for anyone who wants to know why eating real simple food is important.
100 Days of Real Food says
Here's an example of what I can find at Earth Fare: http://www.amazon.com/bionaturae-Organic-Whole-Spaghetti-16-Ounce/dp/B001IZM7QQ?tag=knowledgepdco-20
Here's another, but this one is not organic: http://www.amazon.com/Heartland-Whole-Wheat-Penne-13-25-Ounce/dp/B00260357W?tag=knowledgepdco-20