There are a lot of these "foods to avoid" lists floating around the internet I so was inspired to make a list of my own.
Highly Processed Foods and Ingredients to Avoid:
- Artificial ingredients
This includes both synthetic dyes (like FD&C Red No. 40, Tartrazine, or Blue No. 1) and artificial sweeteners (like saccharin, aspartame, or sucralose). When you look at the history of food artificial ingredients haven’t been around all that long, and I don’t know about you, but I am not interested in being the guinea pig here. Plus the fact that artificial dyes require a warning label in many countries outside of the U.S. is enough of a deal breaker for me.
Instead: Look for dyes that come from natural sources (like paprika, saffron, or annatto) or forget the coloring all together (it's only for aesthetics). When it comes to sweeteners pick those that come from natural sources (like honey, maple syrup, and even sugar) over the artificial stuff, but always consume them in moderation (see #2).
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- - Refined sweeteners
It’s not that refined sweeteners themselves (like sugar) are the devil, but the quantity in which sweeteners are consumed these days is honestly the scary part. Sugar (or corn syrup or cane juice or brown rice syrup or whatever creative name is on the label) is no longer reserved for truly special occasions anymore, and instead is lurking in yogurts, breads, crackers, flavored oatmeal, beverages, and even innocent-looking salad dressings.
Instead: Rely on natural sweeteners like honey and maple syrup since they are mostly "processed" in nature and at least contain some trace nutrients. BUT it's important to remember that "sugar is sugar" no matter what you choose. So even if you go the more natural route (which is recommended!) that by no means gives you the green light to turn up the bottle. It's also helpful to buy foods "plain" (like yogurt, oatmeal, etc.) and sparingly sweeten them yourself to make sure things don't get out of hand.
- - Refined grains
This includes products made from white flour (usually labeled as enriched "wheat” flour), white rice, corn meal, etc. When grains are refined the most nutritional part of the grain (the bran and germ) is removed. This prolongs shelf life among other things, but remember...real food should (and does!) rot so avoid the science experiment and stick to the whole grains provided to us by nature.
Instead: Give up the white stuff and rely on nutritious whole-grains like whole-wheat flour, oats, brown rice, quinoa, and others.
- - Factory farmed meat and seafood
"Factory farms" raise animals in incredibly crowded and confined quarters so some (literally) never see the light of day. What's more these animals are oftentimes fed unnatural diets (for instance cows were meant to eat grass, not corn that, by the way, is likely GMO) and given unnecessary synthetic hormones and antibiotics to ensure they produce the most abundant meat products as quickly and efficiently as possible. According to Michael Pollan, "You are what you eat eats, too" so animals raised in such an unhealthy environment in turn produce products that are not as nutritious for you as the local, pastured (or wild caught) alternatives. Not to mention the negative impact these factory farms have on our environment and the inhumane manner in which these animals are being raised.
Instead: Shop your local farmers' market for humanely raised, pastured animal products. If you are concerned about the higher cost, then just eat less meat. It's that simple. And when selecting seafood always pick the "wild caught" variety so you know they were raised in their natural environment and eating their natural diet.
- - Ingredients you would not cook with at home
Rather than memorizing a complicated list of chemicals to avoid in packaged foods I am going to make this one really easy for you. Don't buy anything packaged that's made with ingredients you wouldn't cook with at home (which are usually items you can't even pronounce).
Instead: Stick with simple products made from a handful of pure ingredients or make food yourself from scratch.
- - Refined oils
"While olive oil and other pressed oils have been around for millennia," refined alternatives like shortening, soybean oil, and even canola oil are fairly new on the scene. That's because they are basically science experiments that were dreamed up in a lab by the food industry. These highly processed vegetable oils are cleaned with chemicals, genetically modified, and sometimes even hydrogenated so as a result we like to avoid them as much as possible.
Instead: Stick with traditional cooking fats like butter, olive oil, ghee (refined butter), unrefined coconut oil, and, yes, even pastured lard. As Michael Pollan says, "Innovation in food is bad."
- - Pre-flavored packaged products
As I touched on above there are a wide range of "flavored" products available these days including everything from beverages to yogurts to oatmeal to cream cheese. Trust me, food factories are going to use a lot more sugar, salt, oil, and unrecognizable ingredients than you would use to flavor these foods at home.
Instead: Buy plain and flavor/sweeten it yourself (naturally). When it comes to drinks squirt some lemon (or other citrus) in your water or sparkling water to kick things up a notch. :)
- - Imitation foods
This includes anything that’s trying to pretend to be something it's not. Like margarine (or vegan "butter"), processed cheese products, imitation crab meat, pancake "syrup," and "lemonade" powder. Believe it or not there used to be a regulation requiring manufacturers to clearly label foods like these as an “imitation.” But of course these products were looked down upon so it's no surprise that the ever-so-powerful food industry got that regulation thrown out the window. The bottom line is that imitation foods are a highly processed "fake" version of the real thing.
Instead: Buy the "real" versions of imitation foods like real butter, real cheese, real crab, or pure maple syrup, and make lemonade with real lemons (not artificial powder!).
- - Low-fat and fat-free products
You are off the hook. "Diet" foods are not only more processed (to get the fat out), but they never tasted that good anyway. As it turns out, according to Michael Pollan, “We’ve gotten fat on low-fat products.” And that's because when they take the fat out of these foods they no longer taste good so they have to add in a bunch of sugar (see #2 above). Binging on sugar and other refined sweeteners is the real issue here...not eating healthy fats like our ancestors have survived on for centuries.
Instead: Switch to full-fat dairy (including milk!) and avoid low-fat packaged foods all together.
- - Fast Food
It's an amazing feat, but fast food places have somehow managed to screw up the most innocent, wholesome-sounding real food meals like oatmeal, sandwiches, and salads - "Even the salads at McDonald’s are full of high-fructose corn syrup and thickeners made from corn.” So how about we all agree to "vote with our dollars" and avoid fast food joints all together?
Instead: Planning ahead is key when it comes to avoiding fast food restaurants while on the go. Before you leave the house each morning be sure to have all your meals mentally planned out in your head so you aren't caught off-guard empty handed. And always have some wholesome snacks (like dried fruit, nuts, or Lara Bars) on hand just in case you get in a bind!
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What's on your personal list of foods and ingredients to avoid?
Penni says
Thanks so much for all of your posts. After suffering from migraines for years, I cut out the foods on this list. It was hard at first but have have been almost migraine free for a year. My 5 year old gets to eat some junk when she is at a friend's house and my husband eats fast food once in a while. Most of the time we make our own snacks and meals. We get pretty creative. Thanks again!
jenn says
WHAT ARE YOUR THOUGHTS ON STEVIA?
Assistant to 100 Days (Jill) says
Hi Jenn. While Stevia is all natural and derived from the stevia plant, the form in which it is sold in the stores is processed. Stevia should be green, not white like what you see (it has probably been bleached). So, if you can find it in its' natural state, then it is probably fine (beyond the 10 day pledge). Jill
Economies of Kale says
I love the tip about only eating stuff with ingredients you recognise. I think people get too hung up on getting a specific list of ingredients not to eat, but a lot of the artificial/processed stuff could be bad for us but nobody has proven it yet.
Brenda says
I recently found a popcorn recipe that called for red palm oil. Tried to purchase it from Whole Foods but they said they don't carry it because it does not meet their standards. Has anyone cooked with red palm oil and what are your thoughts?
Kathrine says
I really like it actually, it's a pretty wholesome oil. Just make sure you buy the kind that isn't being harvested from the forests - buy a red palm oil that's been grown on a farm in South America. The biggest issue with it is that some of it is harvested from the wild, which means deforestation and the decimation of the wild habitat of Orangutans. That may be why it doesn't meet Whole Foods' standards.
Lindsey says
What do you use for a sugar substitute? I see the maple syrup but if you are baking what would you use? BTW...your site and what you are doing is amazing. Thank you so much for assisting our family in being more natural :)
Kathrine says
Use honey, and use recipes that are low in sugar...as she said in this post, 'sugar is sugar' and should be avoided at (most) costs.
Jen says
When using honey, make sure it is RAW! This is the best for you. I use it in a lot of things and love it. I buy a good size jar and transfer the honey in another jar I have and put it in a pan of water with the top off and let it completely melt.
Assistant to 100 Days (Jill) says
Hi Lindsey. Lisa uses honey and maple syrup for the most part (and that was what she used exclusively during the 100 day pledge). Glad you are enjoying the blog. Jill
Nilla says
My daughter was just diagnosed with a dairy sensitivity and I can no longer use butter in my baking. I purchased some palm shortening from tropical traditions to use instead of butter when making an occasional dessert. I would never use crisco, but what are your thoughts about palm shortening?
Nicole says
Try coconut oil in place of butter! It definitely imparts a coconut taste, but I like that in most recipes. Get "cold-pressed" or "virgin" coconut oil.
Assistant to 100 Days (Jill) says
Hi Nilla. I really don't know enough about it to comment. Have you tried doing some research on exactly how it is made? Jill
Less Sugar Naturally says
Great easy list to live by. The only other thing I would add is unfermented soy.
I think our family eats pretty balanced. Ive learned that all or nothing thinking doesnt work. We still make some exceptions ( especially when it comes to white rice and fresh baguettes) but its about making changes you love and can live with. Real food actually tastes amazing once you get your taste buds back.
For those of you srtruggling with pop, try carbonated water (bottled or soda stream) with half a lemon and half a lime and a dropper of sweetleaf liquid stevia or a glass of carbonated water with a dropper of nunaturals vanilla stevia. Both of these drinks are sooo good even the pop drinkers in my family like them!
Sasha says
yes, its going to be hard to quit drinking pop but one step at a time i did this to my boyfriend he was complaining about his job and i wanted him to drink more water so i made him a deal. He drinks only water for one week and i will stop asking him to get a new job. And guess what he made it. He only drinks water now and has a new job. He will not drink pop anymore. im so proud of him.
Diana says
Why switch to whole milk though? I don't think that skim milk or reduced fat milk has any added sugars in them.
Kathrine says
There IS added sugar in milk. Just because it's not on the label doesn't mean it's not on the nutrition label. Check that and compare the two next time.
Mlynn says
Milk doesn't have added sugar. It has lactose which is a sugar that naturally occurs in milk.
Diana says
I agree with Mlynn.. The sugar is not "added". Skim milk has more sugar/carbs because when you skim the fat, you are left with less milk volume with nothing to replace the fat therefore, skim milk has a higher sugar density than whole milk. Nutrient wise, they both provide almost equal amounts of nutrients except for the sugar and fat.
Assistant to 100 Days (Jill) says
Hi Diana. Here is some information on why we do not use reduced fat or light dairy products...https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/. Jill
Nina says
For those of you that want a coke every now and then, get the Mexican coke. It comes in glass bottles and uses real sugar instead of HFC.
Madijo says
I always enjoy your posts...keep 'em coming!
Melissa says
Thanks so much for all this! Just one quick question. Isn't annatto bad for you? I've heard bad things about it.
Assistant to 100 Days (Jill) says
Hi Melissa. Annatto is derived from a plant and would be considered all natural. It is commonly found in cheese, but, we just choose to only buy the white cheese (as opposed to the yellow) and are therefore generally able to avoid it.
javeria says
Thanks a lot Lisa! the information is really very helpful...
i have just found your site a few days ago and now i am always waiting for your next posts..!!
Chris says
*sigh* I keep reading your posts and I totally agree with the information. Yet, I don't find myself making what I would think would be enough changes in my diet. As much as I love water and milk and healthy juices, I also love to have a Coke with certain types of snacks or meals. So again, *sigh*.
Sally says
I have to admit to this, too. But, I'm not striving for perfection and it's not often enough that I'm going to worry about it.
Trish says
Be encouraged, Chris. Any change for the better DOES matter. While some people can suddenly feel inspired and get rid of all unhealthy habits at once, many others cannot. Pick one good habit to develop and focus on that; it sometimes helps to phrase it in such a way that it is encouraging (For example, tell yourself "I will drink 6 glasses of water every day" instead of "I will NOT drink soda".) And then find a way to keep track of it (get a water bottle and know how many times you have to fill it per day, put a checklist/chart on the fridge, reminders on your phone, etc. Otherwise, each time you do break down and drink a soda, you can feel unsuccessful. And trust me, as a cutting-back-on-soda person, if you drink more water, you will automatically drink less soda. Personally,I started with a recipe from this site, the family loved it, and I made 2 or 3 to go in the freezer: healthy, quick meals. Then I moved on to making my own muffin, waffle, pancake batters and freezing them in batches: presto! unprocessed breakfast is always on hand. For some people, it's baby steps...but we all can get there.
Chris says
Thanks for your comments. You are right. It may be baby steps, but I can do it. I like the idea of starting with recipes from this site. That already takes some of the guess work out of the ingredient puzzle. And my kids have water bottles that they take with them to school daily. They mark the bottles to track their water consumption. So I guess it's time for me to jump on board with that as well. :)
Andrea says
Trish- great points!
Do you actually freeze the raw batter? If so, what do you freeze it in? Does the end result have the same texture as if you make the batter fresh?
Zoe says
I had hoped to convey with my last sentence that it is not an all or nothing situation. Having a soda here & there (which I did last night, mixed with my whiskey after enjoying a rare night out alone with my husband, eating sushi, whoo hoo!) won't hurt you. It's even better if it is balanced out with drinking lots of water and reducing the amount of sugar in your other beverages and foods that day. What I wanted to say is that making soda a regular part of one's diet is very unhealthy and has had widespread negative consequences for our country and especially our kids.
Anything in excess is unhealthy, although I've never heard of anyone overdosing on spinach, but you know what I mean. Moderation, balance and common sense keeps us healthy and happy. Have a soda and do not feel guilty or anxious about it. A perfect diet, if one exists, is balanced and contains items you really enjoy. The notion of deprivation has never worked for me, either.
Amy says
Drinking Kombucha helped me totally quit drinking soft drinks. Look into it. It requires sugar to brew, but the end result has much less sugar than soda because the sugar gets "eaten" in the process.
Zoe says
My list of banned foods includes soda pop, of any kind. Hubby and I made a decision a long time ago, before we were even into real foods, not to have soda or any artificial drinks in the house. I can happily say my 4 year old and 3 year old have never tasted a soda pop, tang, or anything like it. We have whole milk, water, and a little bit of organic unfiltered fruit juice. The amount of soda pop consumed in this country is dangerous, in my opinion. Working with adults with diabetes has really opened my eyes to the effects of massive quantities of sugar and sugar substitutes. If there is one thing I would tell the world, it's to cut out the sugar starting with the soda pop.
I'm not a total Nazi, though. I admit to liking a whiskey & coke now and then. :-)
Jen says
I have a VERY picky 6 year old daughter, (one who wont eat veggies or fruits of any type!) and it can be so frustrating. I recently got her to eat a pea (yes one pea) and I was doing a happy dance!!
She is sensory sensitive about everything and I started to note that artificial dyes make a difference with her behavior. We have nearly eliminated them ALL (except when she goes to a birthday party and has cake with bright frosting like she did last weekend! mess later on!!!) My hope for her is that one day she will eat with a more open mind..and at least TRY things. One day...
Sara says
My family of five is one week in to the "real food" switch and your menus have been a huge hit! In fact, my husband asks what "Lisa recipe" we are having each night. Understand the science, but struggling with the switch to whole milk for me...just curious, did you or your husband gain any weight during the initial switch to real foods?
Cathie says
Hi, Sara,
I'm not Lisa, but wanted to chime in on whole milk and full fat dairy. A year ago, my family made the switch to eating real food including full fat dairy such as whole milk, full fat yogurt, sour cream, real cream and butter. Not only did we not gain any weight we LOST weight. Natural saturated fats are GOOD for you and necessary as well. If you have not read Michael Pollan's "In Defense of Food" I encourage you to do so ASAP. As he explains in the book the low fat argument is a bunch of garbage. Since embracing low fat diets the American obesity rate has sky rocketed. Plus full fat products fill you up quicker so you actually eat less. Lisa has some good posts on full fat dairy. Check it out!
Jason Leake with 100 Days of Real Food says
Hi Sara - Glad to hear you and your family are enjoying the recipes. I lost about 5 lbs initially...since then I've probably lost a few more. I'm 5'8" and about 150 lbs now.
Sally says
One of the things I noticed first after the switch to real food was that everything was so satisfying, I ate less. I also lost weight initially and probably have lost a little more since.
Katelyn says
I wanted to add my experience. We made the switch to full fat, real butter, etc. over a year ago. I haven't noticed any weight gain. For me personally, to prevent weight gain I have to watch my sugar intake (I struggle with a sweet tooth) and my portion sizes. It's really easy to eat more than I am actually hungry for because it tastes good.
Jacqui says
I was wondering about organic light agave syrup. I put a small squirt daily in my tea. Thank you for your site, it has really helped me to be more aware of what I eat and feed my growing boys.
DN says
If you search this site you'll find a post that they did a while back discussing various sweeteners. I believe agave isn't recommended due to being quite processed; however, only a squirt per day is not so bad, particularly if you are generally eating healthy. Honey and maple syrup are two of the sweeteners they highly recommend, FYI.
Assistant to 100 Days (Jill) says
Hi Jacqui. Here is some information on why we don't use agave...http://www.foodrenegade.com/agave-nectar-good-or-bad/. Jill
Deb says
The more I find out about soy, the more I am convinced it is bad news. That is on my list of things to cut out. I wonder if you have any information on the various names soy is found under, so i can recognize it when I am label-reading?
Assistant to 100 Days (Jill) says
Hi Deb. I'm sorry but I don't have any information on that. You may want to take a look at the Food Babe's blog (www.foodbabe.com). You may come across some information there. Jill
Vinny Grette says
I think the main thing to learn from a food blog is how to check out the info and make an informed decision suited to your own situation. As long as you are thinking carefully about the foods you eat, and learning as you go, you will likely do fine! Things keep changing, so we keep on learning! I learned something new here about milk today, but for me, low-fat milk is still my preferred option.
Kelli D says
Thank you for your site! I have learned so much and have made good changes for my family. My husband thinks it's good and my daughter is only one year old so I'm so happy she's grow up eating natural food since the start. The only bad thing is that my grocery trips take quite a while now with reading all the labels! On the positive not my cart is now filled with perishable items, in place of boxes, cans, and jars of "food."
Assistant to 100 Days (Jill) says
Hi Kelli. Glad you're enjoying the blog. The shopping will become a lot more second nature (and quicker) the more you get used to it. Jill
Jamie says
I avoid anything listed as light with artificial
Sweeteners. I would rather have real sugar than a chemical. I also choose foods with few ingredients. Love that I found your site!
Caprill says
Love and am continually recommending your site/info. to friends and family. One thing I would mention is that more of us than ever are of necessity cutting WAY down or cutting out products made with wheat. Some posts and recipes focused on this would be a great addition. Thanks so much for all you do!!!
Melissa says
Great post. I try to keep my family healthy, but they love it when the foods are funky colors. Who started that? And the gift bags for all the kids at birthday parties! LOL!!!
Misty White says
My 22 year old daughter recently started eating unprocessed natural foods. Initially, she had a hard time with it.
She became very creative at makings meals and experimenting with different types of food. In the last few
months she has lost a little over thirty pounds. Her attitude has changed too. She has convinced me to try the lifestyle change and incorporate into our family. She e-mailed lots of information to me and recommended this site. I have also researched and am very excited to begin. My goal is not to loose weight but feel better and more energetic. I love the information on this site. Thanks!!
Dee says
I have such a picky eater and when she agrees to each cheerios or corn chex, I'm thinking it could be worse. At least it's not dyes and an overdose of sugar and she's getting milk with it but I just learned the BHT is bad. How do you get a picky eater to convert to real food? She's 5. I make homemade bread and she wants store bread. What's an alternative to packaged cereals besides oatmeal? I make granola and she won't try it either.
Robin says
There's a post or two on this site about picky eaters, but one thing I can say is that the additives themselves can exacerbate symptoms like that. Meaning, once she is eating clean food, she may become more open to trying other things. The food additives can make sensory issues worse, so if that's why she's picky, it could help.
I know that's not an easy answer, but I do think there are some packaged cereals that are ok.
Sally says
Read "French Kids Eat Everything" by Karen Le Billon for some ideas and check out her blog: http://karenlebillon.com/
One of her rules is that parents decide what will be offered. If you don't offer store bought bread, she'll either learn to like homemade bread or just pass on it.
One suggestion I'd offer is limit snacks. If your daughter is hungry, she's more likely to try new things. Also be prepared for a change to take a while. It probably won't happen in a week or two or even a month or two.
My own children were much older when I made the switch to real foods and with a few exceptions, I don't think they even noticed. Why? Because I made the same foods I had always made, just with real ingredients. The food tasted good and they ate it.
Dee says
Thank you!
Sally says
You might also want to read these:
http://acollectionofpassions.com/blog/french-kids-eat-everything
http://karenlebillon.com/2012/12/09/yummy-healthy-food-for-kids-isnt-fancy-but-fun-how-to-re-think-your-approach-to-kids-meals-french-style/
Jeanne Anderon says
I have a child with a lot of issues, one of which was being a picky eater. At 11 years old he would basically only eat cereal, crackers and hot dogs. Three weeks ago I started him on the GAPS diet and he is now eating all kinds of meats, eggs, some veggies and is totally grain free. It has also allowed us to take him off of Adderall amazingly enough. For the first time ever we are able to sit down at the table as a family and all eat the same foods. I would have never thought that my child would eat real food, but it can happen!!!
Assistant to 100 Days (Jill) says
Hi Dee. Here is some information on picky eaters that might be helpful to you...https://www.100daysofrealfood.com/2012/12/07/picky-eater-vs-problem-feeder/, https://www.100daysofrealfood.com/2011/09/09/real-food-tips-12-ways-to-deal-with-a-picky-eater/, https://www.100daysofrealfood.com/2010/08/19/winning-over-your-picky-eater/https://www.100daysofrealfood.com/2012/06/04/why-are-kids-so-picky/ and https://www.100daysofrealfood.com/2012/08/17/book-review-french-kids-eat-everything-plus-a-giveaway/. As far as other breakfast ideas, you might be interested in checking out this page which lists ideas for breakfast...https://www.100daysofrealfood.com/category/recipes/breakfast/. Best of luck. Jill
Dee says
Thank you so much for the ideas. Thankfully, she will eat french toast that I make using homemade bread and eggs from our chickens. I make extra and freeze. I just put it in the toaster to thaw it.
Cristi Chapman says
We are working on cutting out wheat and gluten out of our diets. I can't do whole wheat. I find that I just feel better when I don't eat it and so will my family, they just don't know it yet :) We have done a good job of getting the processed out of the house, but still a work in progress. The hubby and I are slowly getting off the diet pop, that's the hardest to eliminate. I love your website and the information you have provided.
Becky says
I agree with most everything on this list, but for those of us who have to be dairy-free, some of the items on your list are the only option we have for substitutes. Mostly that would be the 'vegan' butter and sugar. What about raw sugar? I think that at least is a compromise :) Good list though... fast food is my favorite to take off the list!!
pdw says
Personally, I think there is a difference between a "fake" or "imitation" food, and a natural substitution. We rarely have vegan margarine in our home (if we do, it is generally because somebody has bought it specially for a dinner they made for us, then sent home the rest.) But we do have coconut oil, nut butters, avocado, oil, or other natural fats depending on the purpose.
My son uses a highly-processed milk substitute, but I use coconut milk, less-processed soy milk (soybeans+water), a home-made nut milk, water, juice, etc.
Rather than soy yogurt, sour cream, mayo, etc. I prefer to start with tofu, white beans, cashews, or coconut milk, etc. and make my own. Homemade frozen banana ice cream or sorbet rather than processed ice cream substitutes.
Do we use any other substitutes? You bet. I am vegan and grain free, with other allergies as well. Most of my substitutes are from scratch, based on beans, nuts, seeds, pseudocereals, etc.
But I am not perfect. I do admit to using a little bit of Daiya cheese once every week or two. It's one indulgence in a diet that is largely whole foods from scratch.
mamab says
I agree, sometimes depending on ones diet there has to be some compromise. I just baked some wonderful, whole wheat, organic oatmeal raisin cookies with vegan butter. Some recipes just don't work as well with coconut oil or other substitutes. I also buy almond milk, I have tried making my own nut milk and my kids won't touch it. We can't do raw or whole dairy because my son is allergic. A lot of these I can totally understand and relate to, but a few are just not possible for everyone.
Assistant to 100 Days (Jill) says
Hi Becky. Coconut palm sugar would actually be a better alternative to raw sugar (my understanding is that raw sugar is brown only because the molasses has been added back). Coconut sugar, on the other hand, retains much of it's nutrients. Here is some additional information on it from the Food Babe...http://foodbabe.com/2011/12/19/ditch-refined-sugar/. Jill
Michele says
What kind of bread machine do you use?
Assistant to 100 Days (Jill) says
Hi Michele. It is the Panasonic SD-YD250 Automatic Bread Maker with Yeast Dispenser. You can find it here...https://www.100daysofrealfood.com/my-kitchen-essentials/#appliances. Jill
Jeannette says
Since discovering your blog we have pretty much made the switch to real food. I love your blog and have learned so much in such a short period of time. I would say we eat real 90% of the time. We are more relaxed when we eat out. We still make healthy choices when we do eat out but we don't turn away the bread baske and we occasionally (maybe once a month) share a dessert :). If we are invited to somebody's house for a meal, we eat what we are served. That being said my husband and I do still drink nonfat milk and I love nonfat greek yogurt. Our son drinks lowfat milk. I am confused as to why this is not considered real food.
Lisa says
Sounds like you are doing great and have some good balance as well! I have two posts that explain full-fat milk: https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/ and https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/ (in short they are more processed - further from the way nature intended).
Emily says
I mostly agree with this list but am hesitant to accept the "only wild-caught" fish recommendation. Overfishing is endangering species everywhere, and destructive fishing methods are ruining our oceans. Granted, fish farms have their own set of problems, but I would be careful when choosing seafood.
Kristin says
I would vote for sustainably fished wild caught fish eaten in moderation. In other words regularly check lists (found on web) stating which types of low mercury fish are currently sustainable. It may be a matter of buying the Pacific or Atlantic version of the fish or skipping that type of fish all together.
Farmed fish contain PCB's and even dye, plus their close confinement breeds fish lice which kill wild fish populations. In addition farmed fish are feed fish meal thus further depleting the waters of fish. Hardly sustainable in my book.
Also, be careful when you buy "fresh" fish from the counter in your local grocery store. Fish can have a CHEMICAL added to it to plump the fish up so it retains moisture and looks fresh longer. This info does not have to be disclosed to consumers. If you are unsure, it is best to buy frozen fish which is often flash frozen on boats while out to sea.
Vinny Grette says
Boy, you really do pack a lot of info into a single post. The only thing I wondered about was the full fat milk - to my mind not at ll good for the heart... I like low-fat dairy myself. Was it because you feel skim is over-processed?
Robin says
I'm sure someone will chime in here, but my understanding (correct me I I'm wrong, I think I read this online) is that the vitamins in milk are fat soluble. So when you take out the fat you have to add vitamins back in, and there aren't as easily absorbed or they can have unlisted preservatives.
Leah says
Exactly. Also, powdered milk has to be added back to low-fat milk products, and powdered milk has oxidized cholesterol which IS bad for you.
Assistant to 100 Days (Jill) says
Hi Vinny. Here is some additional information on why we consume whole milk and other whole dairy products...https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/. Jill
Ashley says
Love it! Great list. I am hoping to create a cheat sheet for myself to bring to the grocery store. So far I have The Dirty Dozen for my produce purchases and now this! Thank you for all of your work and dedication to this cause.
Jennifer says
Great list! My friend has taught me so much over the years on eating "real food" and I just helped her start a blog. This post reminded me of you and I thought I would share it with you for continued encouragement as you encourage others!
http://www.foodsbygod.blogspot.com/2012/12/share-what-you-are-doing-with-confidence.html
I have the same age kids as you and really enjoy your blog with all the wonderful ideas! Thank you!
Melissa @ My Whole Food Life says
I agree 100% with this post. I could have wrote it myself! Great tips. We don't eat meat, but my daughter eats dairy. We buy her yogurt and cheese that came from grass fed cows. I just buy the yogurt in the big container and it lasts about two weeks. It is very possible to eat an unprocessed diet on a tught budget. It just takes a bit of planning. Thanks for the post. I am going to share it.
Kat says
What about lowfat/2% organic milk that doesn't have any sugars added back in? (Or at least listed on the carton...)
Assistant to 100 Days (Jill) says
Hi Kat. We only do whole milk and here is why...https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/. Jill
Stacy @Stacy Makes Cents says
Great list...and we're working on it. :-) We've really put a stop to artificial sweeteners - that stuff is scary.
Anna says
Meat is one of the more expensive items to buy naturally and as you stated there is also a moral concern in buying "farm raised" meat. My husband and I hunt for the bulk of our meat in a wilderness area where elk eat an all natural diet. To supplement, we also buy half a cow and a pig from our local 4H. This program ensures not only local naturally raised meat, but is also teaching our next generation about raising animals in a morally sound manner.
Jennifer says
Thank you for the idea, I am just getting going on eating and feeding my family whole and natural foods. I think it is worth it even though it is hard to afford. I have been trying to find somewhere nearby to purchase grass-fed beef or naturally raised meat. I didn't think of 4-H, what a great idea.
Leslie says
Excuse the spelling, getting used to my new iPad!
Leslie says
Well, I am trying the sprouted flour I saw on your site a while back, making bread. It is a bit more like actually wheat flour than I thought it would be, so.....will see how the bread tunes out! I love your FB Postings, website, etc. doing my best! (We lived near Charlotte for a while, in Lake Wylie, SC, I Am a Californian in my heart, had to come back). Leslie
Lisa says
So glad you are enjoying the site and that you are back "home!" :) - Lisa