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.
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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.
Found your website via Pinterest. Love it. My husband and I are going as close to 100% processed free as we can.
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.
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?
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.
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.
I must have been posting about Sunbutter at the same time..I’ve made nut and seed butters in my vitamix that were great.
The brand ‘Sunbutter’ makes an unsweetened organic sunflower butter.
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!
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.
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.
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!
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.
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!
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!
I Was just wondering if Truvia is allowed?
You can use Stevia if you get fresh leaves and process them yourself…but I would not recommend Truvia.
You say no white rice. What about Basmati rice or Jasmine rice. Do they count as white rice?
Also, what do you think about Clif bars?
They make brown basmati and jasmine rice so look for that…
We offer our girls “Clif bars” as a treat after dinner on occasion…I can’t remember the exact ingredients, but I guess at the time I read it I didn’t think it was the best choice for a regular snack.
As long as you have a cosigner with excellent credit, your set.
EXCELLENT point! I have to get a bunch of my food from a Food Pantry, and we don’t have Farmer’s Markets here in the winter…I do my best with what I can afford.
So, as far as pasta is 100% Organic Durum Wheat Semolina pasta the kind of pasta I should be eating?! I’m a bit confused on how to sift through the copious amounts of pasta options.
Yes, except it has to say the word “whole” on the package…so it would be something like 100% Organic Whole Durum Wheat. It should only be a 1 or 2 ingredient product. Good luck!
Hi! So wonderful that you created this site. My family and I also eat non processed whole foods as much as possible. I can’t remember the last time we had take out or fast food. I even grind my own beef, I want to know what is in it! (even if it is bought from a local farm) Congrats on a great site, I hope more people will find it and learn something from eating whole! I know I feel better eating whole foods.
Best,
Jeanette
What breads follow the rules in a gluten-free diet?
Check out Deliciously Organic and Elana’s Pantry for gluten-free whole food ideas…
If local bakery is not available, what would be the best choice for buying 100% whole wheat or grain bread from walmart or another grocery store?
Try to find Ezekial brand (in the frozen section)…it’s ingredients are all “real” but isn’t necessarily my favorite as far as taste/texture go…
No sugar? I’m not sure how that’s possible. Even in organic things, natural sugar or cane sugar is used. Is Sugar in the Raw allowed?
Nope…just honey and maple syrup as far as added sugars go…this just means you have to make more stuff yourself instead of getting it packaged!
I really love your site and will be trying to incorporate some of your ideas.
You do seem to attract alot of people who tend to judge. I think that is the curse of trying to move people from what they presumed to be facts, but are now proving questionable. I do believe that nutrition can be scientifically broken down. Just as I believe everything can. I just don’t think we’ve figured it out and I’m sure we won’t in several lifetimes. Some facts, some evidence, does not prove something. Just as we thought we had nutrition figured out, we found later that we didn’t have enough facts. So those who judge should step back no matter which side of the equation they are on. Meat, sugar, deep frying … nothing proven without a doubt. Yet.
Just wanted to make one point. For everyone bashing the USDA (and justifiably so, it is by no means perfect), please remember that organic is a USDA defined term. I doubt most of us would be pleased if we all knew how many corprorations that helped them define that word. For example, and perhaps no longer, when they first defined “organic milk” it said that a certain portion of the cow’s life was to be spent grazing in a pasture. Alot of effort goes into herding cows for twice daily milkings. So major corporations chose that period of life to be after the cows were too old to milk. Met the rules, but not the spirit? Well, that was how it was intended. So when you read “organic” don’t assume that you’ll like how it’s produced. Also don’t assume that it’s legitimate – they can’t police all these companies who claim to be organic.
If you can afford it (particularly the dirty dozen) – go for it. But please don’t stress financially.
We’re all just trying to be healthy and raise healthy kids without putting them in a bubble.
Hi – we are using your “rules” as a way to challenge ourselves during Lent. Couple of questions:
-What are your thoughts on “natural flavors” in sparkling water like La Croix?
-I love a yogurt by Cascade Fresh. It’s sweetened with fruit juice concentrate. Does that work within your parameters?
-Is citric acid considered a natural preservative? Is it ok during your challenge?
Thanks!
Here are some answers!
- I would contact La Croix and ask them what that means exactly…because it can sometimes be “corn syrup,” which is a natural sweetener.
- Fruit juice concentrate is an “allowed” sweetener
- Preservatives are okay as long as there are 5 or less ingredients overall
Good luck!
Lisa
I don’t eat by what’s “ALLOWED” except on Passover. I think I eat as well as I can, without obsessively reading ingredients, I steer clear of cookies, chips,other junk food, etc, and I don’t eat fast food. I’m on target as far as weight and fitness and health levels. This is so unnecessarily COMPLICATED. I DO eat “real food” just not obsessivley! My mom (a nutritionist, BTW) has always told me that anything is fine,IN MODERATION. Might as well really go for it and go completely Paleo. This site was recommended to me by someone who has never eaten a healthy thing in his life.
Thank you. I started the ‘Real Food’ challenge a few days ago and am really feeling the difference. I have not signed up for a challenge as such because quite frankly I see it as a general lifestyle change rather than a short or medium term plan. After the first two days (there was still ice cream in the fridge that required eating) I have not strayed at all. I haven’t really found it all that difficult either, though it helps that I enjoy baking and cooking. We recently moved to a country area in Victoria Australia and had decided it was time to make a change for the better anyway and when I came across your site via Pinterest it just made sense…. To help the budget go further I went to the op shop and purchased a bread maker (now I know EXACTLY what is in my bread) and I popped a message on Facebook asking if anyones pet chooks layed more eggs that they could consume… I now get fresh pet chook eggs from a lady down the road for free
. I have a lot of weight to lose and I am hoping that by eliminating HP and HR foods my body will know what to do with what I am now nurturing it with and I can drop these pesky pounds. Anyway, just wanted to say thank you. I am going to try the gumbo tonight, but it will have to be chicken, at least I think that’s whats in the fridge 
Okay my friend turned me onto this page and I have been printing off some of the recipes and trying to plan meals. I feel this is something I need to do for many reasons. But I am wondering if you have a book with all of the recipes because printing off is costly.
Also do you have any suggestions or warnings for someone starting something like this?
I don’t have a printable book at the moment…sorry!
Hi,
What about milk powder? Does this qualify as a real food? I am looking at making our own good quality yoghurt (as it’s very expensive here) and it seems a lot easier to make with milk powder as you don’t have to do the heating step. Any advice gratefully received!
What are the milk powder ingredients? Also, is it organic or from grass-fed cows?
I have a question….the rules say only 100% whole wheat grains…I have been following this diet for about 2 weeks already (before I even saw or read about this website) and haven’t eaten anything that wasn’t on the “ok” list with one exception. I’ve started cooking/baking with a 50/50 mixture of 100% whole wheat flour and your basic white flour….does this still count? Or do I have to wait until we have totally converted to all 100% whole wheat flour? We haven’t eaten any white breads in years…only 100% whole grain breads in this house!
It is 100% whole grain if ONLY whole-grain (like whole-wheat) flour is used. If you used a 50/50 mixture of white and whole-wheat flours then your dish was only 50% whole-grain (not 100%). Grains can be confusing so I hope that makes sense!
i am already doing this but without any grains,beans, sugar,corn peas or green beans,and limited fruits, feel great and have lost weight!
Is Agave an approve sweetener?
No and this is why: http://www.foodrenegade.com/agave-nectar-good-or-bad/
Looks like I need to return the bottle I bought today and get honey instead. Funny thing is a lady in the store talked me into to the agave when I wasn’t sure
Quick question. I am currently preggo and wanting to try this out for my family and then once babe is here do the 100 day challenge. My issue is this, we live literally in the middle of nowhere and cannot find local meats besides beef (obviously) is chicken (organic) from the store okay?
Here are some tips if you don’t have good resources close-by…also it sounds like the organic chicken might be your best option if you can’t find it locally. http://www.100daysofrealfood.com/2011/11/11/real-food-tips-buying-%E2%80%9Creal-food%E2%80%9D-from-a-mainstream-supermarket/
Becca, have you ever checked out localharvest.com? I couldn’t find grass fed beef so I went to that website and ordered it. It is from Iowa and you obviously cannot tour the farm like you could locally, but you can read all about whichever farm you choose it is all grass fed. Just a thought
We are working on starting our 10 day pledge 1 week from tomorrow. I’m working on the bread part. We have no bakeries here in town that don’t include about 15=50 ingredients and also contain sugar. Do you ever make your own homemade bread??? DO you have a recipe for it?
I know our health food store has the ezekial bread, however it is about $4 a loaf!! :/ Any thoughts?
Yes, I do make my own…here’s the recipe! If you don’t have a bread machine some left comments about how they made the loaf without one: http://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/
I just wanted to add a second recipe for those of us without bread machines: https://www.wareaglemill.com/hidden/recipe.php?r_id=175. I make it with 100% whole wheat flour, olive oil instead of vegetable oil, and sea salt instead of regular salt. I started making my own bread when I couldn’t find any at the local store amde without sugar, and this one is so simple even I can do it.
Is there any kind of frozen yogurt that is okay? I’m specifically thinking about no sugar added kinds.
Usually when they say “no sugar added” there is another kind of sweetener (that’s oftentimes worse than sugar…like artificial stuff) in it.
I found your website through a family member, and was wondering if there is any way to bake with “real food”? I am a baker, and you mention virtually all sweeteners as unacceptable on a real food diet. Is there anything that can be done, or does my baking just have to be my “treat”?
You can bake with honey and maple syrup…check out our recipe index for some recipes that have already been modified: http://www.100daysofrealfood.com/real-food-resources/recipe-index/
What about raw sugar?
If Im making my own bread and want to substitue honey for the sugar is it equal amounts?
Start by using about half the amount of honey (it’s stronger)…also raw sugar is not much different from regular sugar.
I gave up processed foods for Lent this year, so when I came across this site today I was stoked. I based my guidelines off of Michael Pollan’s “In Defense of Food” and realized that all your guidelines match mine. Your recipes look awesome and I’m excited to try them out these upcoming weeks!
I’m really food-dumb. I’ve been reading all your blog posts but I still don’t feel like I have a handle on The Rules. My husband and I are going to start the 14-week challenge (non-accumulatively) in March and then go directly into the 10-day challenge. I was wondering if you could direct me to some books and magazines that would help me get educated. I’m really better with a printed word rather than the computer screen.
On a related note, you should write a book!
You should read In Defense of Food and Food Rules! Also, check out my new “Start Here” page: http://www.100daysofrealfood.com/start-here/
It is nice to see a healthy eating effort, however this is deceiving … to say no processed foods is incorrect.
Sour cream is processed, milk is processed, cheese, grains, flour, yogurt, etc are all processed. We can choose the better options of processed however.
We technically avoid all “highly” processed food because even cooking is a form of processing or changing your food.
Any suggestions on how to go about eating real food on a gluten free diet? Whole wheat isn’t an option for my family.
Check out Deliciously Organic, The Fresh 20 (http://www.thefresh20.com/dap/a/?a=2928&p=www.thefresh20.com/lunch-plan-100-days) or Elana’s Pantry for some real food gluten-free ideas!
I am very much a believer in REAL food as well. You may find interest in this…each summer I try to do a few months of NO major shopping…I do allot one gallon of milk every other week and we do allow $20.00 for FRESH produce. The rest of the food we eat for those 3-5 months, we live off our food storage and I pretty much make EVERYTHING that we eat from scratch. I make hoagie buns, tortillas, breads of all kinds and I’m even making my own yogurt. Last year we went 20 weeks with no major shopping. Here is a link to my posts I did and what food we went through and links to all of the recipes I used. http://pinkcookieswithsprinkles.blogspot.com/search/label/3%20months%20of%20no%20shopping%202011
Hi I need a good real foods cookbook. Something for the not so experienced cook. Recommendations please.
Try looking up Whole Foods Cookbooks on google. Whole foods tend to be very natural and healthy.
My family LOVES white rice! Why is it a poor choice compared to brown rice?
Here are two posts with the details: http://www.100daysofrealfood.com/2011/07/22/understanding-grains/ and http://www.100daysofrealfood.com/2011/10/17/nutrients-in-refined-vs-whole-grains/
What a great web site. I have been eating non-processed, 80% raw foods since 28 January and I feel great. I have cut out caffiene, any and all pastas and breads except for Exekiel Bread, all dairy (except for eggs on week ends) So far I have not had red meat, only Salmon, Tuna or a small amount of chicken.
Natural Grocers has a wonderful supply of nut butters that they grind themselves.
What are your feelings on Citric Acid?
Great Website! Thanks for all the great information.:)
Citric acid is definitely a “food additive” that none of us cook with in our own kitchens so I would avoid it if possible.
Are kettle cooked chips considered deep fried?
I went grocery shopping this morning (took me a while to read all the labels
) and started this this morning! I am having a hard time finding out where to get locally raised meats though!
The chips will say “baked” on the package if they are not deep-fried. Check out localharvest.org and eatwild.com for local meat sources. Good luck!
I was looking for whole wheat Banana bread & found ur site . It is very enlightening trying to cut out the processed food. Iam stage4 cancer & been fighting for 3yrs . Iam very healthy considering that I have cancer. I was stage 3 in 2010 thought ok I can beat this. I did so I thought , 6 mo.s later spread to my lungs 5wks later in my right lung.told to lose weight & reduce my processed foods. Well cut down havent really lost weight. I now back healthy wholewheat things & cut out butter by adding applesauce instead & reduced flour . Sugar is hard to cut out used maplesyrup & Honey well gets expensive when it gets down to it going to try coconut sugar & see what happens . Well this is my story & any Help trying to change things around to b a little more healthy.LOL staying positive Helps .T Y for the info. Mayb u can feed me more info. Keep it coming.
Thank you so much for the helpful insight. I have been making great progress in going 100 au’natural and I feel so much better health wise. Your words help support my goals. THANK YOU!
What are your feelings about wild game? My boyfriend is an avid hunter of deer, turkey, dove, etc. and we love using it all to make tacos, soups, etc. I live out in the country, not sure all the farms around here are organic so not exactly sure what they’re eating!
Wild game is the healthiest meat you can eat because the animals are living and eating in the wild as they should.
That’s good to hear!
I like multi grain breads. If I grind my own grains into flour, is that ok to use? I am thinking of grains such as oats, rye, and brown rice to grind up into a flour to use to make breads.
Yes, definitely! As long as they are whole grains.
Yestoday I made the “Clif bars” as the snacks for my little baby…
What about kids who like to dip stuff? My daughter (3) likes to dip chicken and veggies in ranch. Any beef/turkey product she dips in ketchup. She’s a VERY picky eater, so I’m reluctant to try pulling those things because she’d just end up eating more mac n cheese instead. Better to let her keep her ranch and ketchup for now if it means she’ll eat the good stuff with it? Or is it a bad habit I should break sooner rather than later even if it’s met with major resistance? If it matters, we already do try to eat healthy, but we are far from where I want to be and I would like to give your meal plans a try.
Try this homemade ranch dip! http://www.100daysofrealfood.com/2011/12/01/recipe-ranch-flavored-dip/
Thank you!!! I’ll be making some today and throwing away our bottle of store bought. That one makes me cringe every time I buy it!
This is an interesting concept. I am thinking about trying this. However, I do have to point out that eggs are not a dairy product. While they are often sold in the dairy department at the grocery store, they are not a dairy (milk-based) product. Eggs are a protein that are considered neither meat nor dairy, though American food classification often groups them with meat.
If you have an Aldi store close to you, they have frozen farm raised salmon for $4.99 lb. Right now on sale for $3.99 lb. I assume getting frozen salmon is okay?
Hmmm. I never thought about frozen! There is no Aldi store near me, but I should check out the frozen selection at stores around me.
Does this follow the ‘real food’ rules if I leave out the margarine? (I’m planning a parsnip/potato mash for the top, no butter etc needed.
http://recipes.doortodoororganics.com/#tab=find_page=1_filter=all_reset=_subnav=recipe_tabparams=2501
Yes I would use regular whole milk and butter instead of margarine…also homemade broth would be idea if you can swing it.
Ok I am new to your site and after reading I have a few questions…
Are store bought corn tortillas ok?
What about agave nectar?
Do I need to look for anything special on the peanut butter ingredients besides no sugar?
I love what you are doing and I have been eating so much healthier for the last 11 months and am 65 lbs lighter. I feel so much better. I am thinking about taking your challenge and think the hardest thing will be giving up artificial sweeteners in my tea, etc.
Thanks for your reply.
Hi there! I’ve seen one brand of store-bought whole grain tortillas…here’s a link: http://www.foodforlife.com/product-catalog/gluten-free-wheat-free-breads/wheat-free/organic-sprouted-whole-kernel-flourless-co
Also, we don’t do agave nectar and here’s why: http://www.foodrenegade.com/agave-nectar-good-or-bad/
And ideally you want peanut butter that only has 1-ingredient…peanuts! (and organic too if possible)
Definitely give up the artificial sweeteners no matter what…straight up sugar would be better than an unnatural concoction created by food scientists!
This is an amazing resource. I try to feed my family more ‘real’ food items but just because I feel better when I eat those things. I haven’t known why I feel so much better, I just do. I am excited to learn to feed my family with a more educated purpose. Thanks for the all your hard work!!!
I love your website and would like to start changing my lifestyle eating habits…a few questions, we are a dairy free house so is almond, rice, or coconut milk and yogurt okay? Also why the rule for 5 ingredients or less on processed or store bought foods, since most recipes have more than five items in them…is it okay as long as they still follow the rules? Thanks for your time, also love your FB post!!
Never mind the 5 ingredient question I just found the answer on ur site…but stil wondering about the dairy..thanks
Dairy alternatives are okay as long as they don’t have added sweeteners and follow the “5 ingredient” rule.
Also, for this challenge it is okay to cook with more than 5 whole ingredients…just not to let the factory do that for you.
I have been interested in switching to all whole foods for awhile, but it has been difficult since none of my family sees the importance. My dad had heart surgery three weeks ago and came home from the hospital eating fried potatoes and m&m’s. I finally told him that I wanted him to see my son graduate from high school, but he had to change the way he eats. He says he would try the whole food way, so my job is to make some meal plans and do some shopping! My question, as far as “rules” is that you cook with real butter and drink whole milk. These are not low fat, which is how he is supposed to eat. What would you recommend? I’m torn between going ahead and substituting the butter for a low fat substitute like land of lakes olive oil margerine. And he is also on a low sodium diet so he has bought a salt free salt substitute. Do you have any suggestions?
I think this article my answer your question: http://www.sott.net/articles/show/242516-World-Renown-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease
I just stumbled upon your website. My husband and I have been trying to eat healthier over the past few weeks. I think this might be what we need. My only problem is, we live in a rural area and don’t have a farmer’s market close to our home or whole-foods stores. Do you have any suggestions on how we can cope with that? We have Wal-Mart, a locally owned grocery store and a couple other big name grocery stores in the towns around us.
Thank you so much!
I think this post might help: http://www.100daysofrealfood.com/2011/11/11/real-food-tips-buying-%E2%80%9Creal-food%E2%80%9D-from-a-mainstream-supermarket/