- Processed foods are an illusion, often appearing to be healthy (with claims like low fat, low carb, vitamin fortified, no trans fat, contains omega-3s, etc.) when these foods are in fact the very thing making a lot of Americans unhealthy, sick, and fat.
- Coronary heart disease, diabetes, stroke and cancer – four of the top ten chronic diseases that kill most of us – “can be traced directly to the industrialization of our food” according to Michael Pollan.
- Making smarter (and sometimes more expensive) food choices now may reduce your healthcare costs later in life.
- Why would one want to eat a processed food-like substance that is scientifically designed to never rot?
- The food industry has proven that it is not very good at seasoning our foods by adding way too much salt, sugar, and/or oil to almost everything.
- When you eat white bread and other foods made with white flour (which is a highly processed version of wheat) you are basically consuming empty calories with far less nutrition than the whole-wheat or whole grain alternatives.
- It is estimated that up to 90% of processed foods* in the supermarket contain either a corn or soy ingredient in the form of an additive under a variety of different names. Now how is that for eating variety?
- Cutting out processed foods could lead you to experience a variety of personal health benefits such as having more energy, losing weight, improving regularity, or just feeling healthier overall.
- Rather than counting calories, watching fat grams, or reducing carbs for “healthy eating,” simply eat whole foods that, as Michael Pollan puts it, are more the product of nature than “the product of industry.” It certainly is less complicated.
- It just makes plain old sense to fully understand what you are eating, be able to pronounce everything on the list of ingredients (if there is a list), and know exactly where that food comes from…don’t you think?
*Statistic courtesy of a food scientist interviewed on the documentary “Food, Inc"
PJ says
Many indigenous island people groups never drank cows milk. They drank the island juices available and had some of the world's highest longevity records - UNTIL - they adopted our diet. Now they are seeing records in diabetes and heart disease. Coconut and other nut milks fed these people for millenia without disease. Sounds like a winner to me. The only other milk of the world with these records is goat (fed a non gmo diet) and a certain yak in the middle east, the milk of which is not available to us here.
Birdi says
The Scandinavian indigenous villages consumed copious amounts of (raw, grass-fed) dairy and were completely without disease or dental decay until the roads were built to bring in outside foods.
And Polynesian tribes were completely without dairy, but heavily based on fish meats and organs (definitely not vegetarian). Other early cultures were completely lacto or ovo-vegetarian, and then even some ate no dairy but all meat and veggies and no fruit.
The common denominator in declining health is processed foods and non-naturally occurring vegetable oils (corn, canola, soybean, etc).
http://www.westonaprice.org/modern-foods/heart-of-darkness-lipid-hydroperoxides
Larry says
So if someone is a bit of a newbie to all this... how to start? Small town living, not great grocery store choices (45-ish minutes away), and not too smart about what processed foods even are exactly. Is there a good list/resource/book you recommend? Or are there blog posts mixed in that might be a good help?
Tonya says
You can find a lot of info on what to eat, recipes, etc on this blog. You can start with this link....https://www.100daysofrealfood.com/start-here/
Amy Schrimsher says
All the ads say you need milk for Vitamin D, but the reality is that you can get more Vitamin D from eating certain vegetables and of a better quality. After breast milk, there is no need for milk; it is built in to all of our genetics. Goats milk seems to be a good alternative if you really want to drink milk. I believe most of us are vegetable deficient, eat too much low quality & fatty meat and too many processed foods.
I feel better when i leave out all whole grains, dairy and processed foods. It is very hard to find whole grains that have not been processed in some way, shape or form today. It makes sense that when we eat foods out bodies were not genetically made to eat (dairy, processed foods, etc) we get sick, we get diseases, and we just feel bad.
Thanks so much for creating a great website!
Amy Schrimsher says
Read Robb Wolf's book on the Paleo Diet. You can find E-Books on my website. You don't have to be 100% "Paleo" to see the benefits. Start a little at a time, cutting out different items from your pantry. If you do it all at once, i've found you are less likely to change the way you eat. Feel free to reach out to me and contact me through my website. Happy to help!
Assistant to 100 Days (Amy) says
Hi Larry. I would have given you the same link that Tonya did. Just go through that page and you will have all the info you need to get started. It can fell like a lot. Just take it one bit at a time. ~Amy
Jessica says
I try to cut out as much processed food as possible. It's not easy for my husband who has been eating processed food his whole life. I can embrace the change, but some things are harder to do. I grew up on skim milk. It's hard to break that habit. I do enjoy almond milk. Especially chocolate almond milk. I like a lot of organic foods from local farms. I drink those Bolt House Farms juices. I still count calories because it's what works for me. We all have to do what is right for us even if it doesn't conform with society.
Lynn says
We have been vegans 4 years, I was vegetarian 8 years before that, my husband vegetarian 34 years before that. He is nearly 60 and doesn't look it. I pass for 30s often. The benefits outweigh any inconveniences of eating healthy! Your taste buds change too. For example, I recently had a coconut milk based "turtle ice cream" and almost passed out from all the sugar it was way too sweet. I'd rather have my home made frozen banana/fruit ice cream any day! We buy in bulk for organic staples and make simple to gourmet meals, it just depends on what we want.
There is a little planning involved (I don't do menu plans, but develop my menu based on our garden and CSA farm output). I make my own sauces and salad dressings (something I avoided for years, not complicated at all!) and the most processed food in our house is an organic granola bar (yes, my next progressive step to take, I have made them but not enough to know which ones I like and I don't like the freezer kind for travel).
My hubby is a full time student (late bloomer) and his friends rave about the lunches he brings with him. I have to make extra hummus to keep the students from starvation lol. It saves us a lot of money to make our own meals and we really like having real food EVERYDAY!
liz says
I would love to get info on thebest and easiest ways to start eating a real food diet. How do i begin, where do i begin, etc...
Kathy C says
Lisa has posted some great tips for getting started. You can search this site for "mini pledges" or "baby steps" to find it.
Assistant to 100 Days (Amy) says
Hi Liz. Go here and you will see everything you need to get started: https://www.100daysofrealfood.com/start-here/. Just take one thing at a time. If you find it overwhelming, my suggestion is to give the mini-pledges a try. ~Amy
Icebqll says
http://impruvism.com/clean-eating/
Marjorie Eden says
I eat very clean now but more info is always good...thank-you...
Paula Clemmer says
Married 23 years. 3 kids. We are 52 and 47. Have been embracing the real food concept. Read labels all day - we spent the day grocery shopping. We went to stock up on food for school lunches. Shocked and dismayed. There was only one juice we could bring home to our kids. That is where we are starting. Thankfully, we both like to cook - making real food for our kids for school lunches! Wow. What an eye-opener.
Jenn says
Good for you. I just wanted to encourage you.
jill says
It will get easier. It's a steep learning curve if you jump right in, but it'll come together soon and be much easier
sugarbranch says
For all of you who think dairy is not good...well...It honestly depends on the form you consume. If you have dairy that is organic grass fed...raw milk out of happy cows...and you ferment your milk with kefir grains...you get a great tasting, super pro-biotic punch of a very healthy beverage,much like a smoothie..add a little fresh fruit or juice, sweetened with a little honey, maple syrup or stevia and even the kids will love it...Just full of beneficial bacteria...
DAVID MARRISON says
What are kefir grains?
Does fermenting mean making yoghurt,and does this remove any risk (if any)
from consuming raw milk?
Eva says
Kefir grains are a culture similar to yogurt culture used to ferment milk, kefir is enriched during fermentation with good bacteria, B group vitamins and folic acid. that's why people now lack these vitamins because they do not eat fermented food. Fermentation removes the risk of bad bacteria because food become acidic and bad bacteria does not survive in acid. So eat fermented food which you make yourself like sauerkraut or any other veggies like bits or carrots, kefir and kombucha. Also, you probably do not know that milk will ferment on its own and become a sour milk without anything added to it, that's what people did for thousands of years, the only difference is that they drank a raw unpasterised milk for thousands of years as opposite to the pasterised which we eat for only last 50 years, which is killing us and makes everyone lactose intolerant. You need bacteria to digest food - if the bacteria is killed in milk through pasterisation it becomes a undigestable poison making you lactose intolerant. so drink raw milk and you will not be lactose intolerant.
Find more info at http://www.foodattitude.org
Liliya says
thank you Sugarbranch. I get tired of people trying to convince everybody that cow's milk is horrible-horrible stuff.
Bianca says
Since cutting out processed foods and eating a clean diet with some safe quality tested supplements to fill in the occasional gaps, I have lost 30lbs.. I have increased energy, I'm a better Mother and my family love what we eat. It was a lifestyle change, we aren't perfect, but we certainly don't crave or intentionally eat crap.
I am grateful for your blog and page to give me new ideas and to remind me that I am making the right choices..when it's so easy sometimes you doubt it can be right!
Chris says
Wow someone at work was telling me about how they process even whole milk and it's just plain scary. Even scarier is that they've passed laws to prevent the selling of unprocessed cows milk.
I'm thinking dairy free is sounding like my next step.
Natalie says
Try buying non homoginized milk. its basically the same as milk from the cow cept they kill the bactieria in it by pasturizing it. iv only found it in goat milk form. dad says it tastes just like butter milk. So add some salt and pepper to taste?
Judy says
Go with almond or coconut milk...
Birdi says
Try raw milk straight from the farmer collecting it. It is natural, safe and supports the dairy directly with no middleman, which is extremely fair trade.
We have been on raw dairy for 2+ years now and 2 of us a re lactose intolerant. We enjoy the milk every day with no complications. Even make our own ice cream with it (but NEVER heat it). ;-)
Use this link to find a dairy near you.
http://www.localharvest.org/raw-milk.jsp
Matt says
Raw, unpasturized milk is NOT illegal in most states :-) You kust have to go straight to the dairy farm in some places.
Brenda says
What is the take on Cheese? and Dairy? What is best?
Tami says
Cow's milk.products were not designed to be eaten by humans. It is not properly digested and leaves an acidic residue in your body.
Kimberly Robbins says
I would say that pasteurized milk was not meant to be consumed by humans. However, milk in its raw state is completely different. The bible even lists many accounts of milk being drank or curds being eaten. So it was not a forbidden food by God. Of course, now, we have food in such plenty that we probably drink (even raw) much more than what we should and rarely drink the water that our bodies need for hydration.
Nick says
Yes, one of the best ways to improve your diet is to eliminate all dairy foods
Liliya says
OK people, I am not pushing my opinion on anybody. Everybody does what they think is good for them. But some of you are such extremists, did any of you actually do the research or are you just repeating what you read in a magazine about the cow's milk? Maybe you are right we drink too much of it. But not everybody is lactose intolerant. I am just trying to say, share your opinions, don't try to push them on somebody.
Kim says
Cow dairy is great, for baby cows.
Assistant to 100 Days (Amy) says
Hi Brenda. Here are a couple posts which well help guide you: https://www.100daysofrealfood.com/2012/06/18/cheese-and-other-dairy-products-are-they-processed/ and https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/. ~Amy
Deborah Hill says
Just found your page today and loving it! Been juicing for almost a year and have been learning the art of label reading for much longer!
Cody says
Although I understand that much standard processed food can be bad for you, I don't like to throw out "low fat, low carb, vitamin fortified, no trans fat, contains omega-3s, etc." foods from my diet on a purely philosophical basis. What scientifically is wrong with processed foods that are low-fat, low sugar, low-sodium, no trans fat, etc.? For an example of why I don't mix nutrition and philosophy, organic food looks healthier on paper, but dozens of studies have found no health benefit by eating organic.
Jason Leake with 100 Days of Real Food says
Cody - Many processed foods tout one health benefit to mask the other, less desirable traits of the food product. If a whole food happens to be low fat, such as spinach, it doesn't mean that food is "bad." Lisa was referring to processed foods making health claims, not food in general. I recommend reading the books "Salt Sugar Fat" and "Pandora's Lunchbox." They go into more detail and provide examples as well as a behind the scenes look at how processed foods are made.
Regarding organic foods, I'd love to see a list of dozens of reputable studies finding no health benefit in eating organic. One study recently received a lot of publicity claiming that the nutritional value of organic foods was not much different than their conventional counterparts, but we personally choose organic when possible mainly to avoid pesticides.
shari says
is it safe to assume grass fed meats are ok in moderation is it still considered eating whole
Assistant to 100 Days (Amy) says
Yes, Shari to both. :) ~Amy
Mallorie says
One thing I don't understand is why so much emphasis is put on Michael Pollan when his education consists of a B.A. in English from Bennington College and an M.A. in English from Columbia University....what do those have do with knowing about real food??? Granted, he may have been the one who inspired you and he certainly has the right idea, but he's not really qualified to have such prominence as a primary reference...nor will he help in convincing those who are already skeptical :( That being said, I still think you and him have the right idea - I just hope you can come up with better resources (i.e. those with medical degrees or at least a background in nutrition, etc).
Elisabeth says
Hi Christina, I love to 'eat healthy', but really want to do better and need to get more information on what that truly means, especially for my children. We try to avoid processed foods, usually have 1 item a week. Is there a book you could recommend on what our food supply is doing to us, especially our children? I really want to know how healthy/unhealthy the items we eat are. and something with practical meal plans? Since I didn't grow up on a lot of the things our there now, I worry what it could be doing to my little kids and baby.
Assistant to 100 Days (Amy) says
Hi Elizabeth. Have you read the Robyn O'Brien posts? They also contain a link to her book: https://www.100daysofrealfood.com/2013/01/25/interview-robyn-obrien-the-unhealthy-truth/ and https://www.100daysofrealfood.com/2013/02/01/interview-robyn-obrien-the-unhealthy-truth-part-ii/. And, definitely check out In Defense of Food by Michael Pollen. You'll find it here: https://www.100daysofrealfood.com/2012/01/05/real-food-tips-10-common-misconceptions/. A far as meal plans are concerned, go here: https://www.100daysofrealfood.com/our-free-meal-plans/. ;) ~Amy
solutions for your problem of Health. Fitness. Weight loss says
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Paleo Miami says
I struggled with weight/health issues my whole life. For me the problem was creating a plan and sticking to it. I recommend people find a meal delivery that uses no processed foods. I use http://www.primalorganicmiami.com. I cannot say how much eating right has changed my life!
Camelia says
Dear Lisa,
You are truly an inspiration!
In this hectic world you found the time to develop such an educational blog and raise the awareness of healthy & nutritious eating.
Thank you from the bottom of my heart for all your devotion in educating the public on healthy eating!
I look forward to learning & growing in knowledge together!
Love,
Camelia
Megan says
One word: GMOs
Jose says
I was suggested this web site via my cousin. I am now not certain whether this put up is written by way
of him as nobody else recognize such specific approximately my difficulty.
You're amazing! Thank you!
brandy says
Do you have any tips on getting over the cravings when making the switch to real food? How long does this craving period last? Having a difficult time making the switch for this reason despite having all this new knowledge. Cravings are winning over the knowledge.
Assistant to 100 Days (Amy) says
Hi Brandy. A good rule of thumb for creating a habit and losing old cravings is to stick with it for 21 days. When first giving up sugar, I noticed a big drop in my craving after only 10days. Once you get over that initial hump, you won't want to go back. :) Good luck. Amy
Eleanor says
Four months ago I went on a plant based diet. Within days the joint pain was gone and I had a ton more energy. I am off my high BP medication with my doctor's blessing. My blood work numbers are all trending downward and the doc said he was "impressed". He even quoted Hippocrates, "Let food be thy medicine." I will always eat this way and even when I try to eat a fast food burger, it tastes like sawdust with a salty pickle on top. I love my life and am so very happy I am eating correctly again.
Jody says
Eleanor, what exactly is a plant based diet? I need some serious help losing weight!
Felicia says
As the name suggests, a plant-based diet is a diet that focuses around plant foods: fruits, vegetables, legumes, grains, nuts and seeds, and zero animal products. No meat, fish, butter, milk, eggs, cheese, gelatin or other animal by-product.
You can go to http://happyherbivore.com/2013/07/what-is-plant-based-diet-difference-from-vegan/ This is were I got it from
Christina says
After decades battling weight and chronic inflammation, I started an anti-inflammatory/anti-processed food plan three weeks ago. To date am 24 lbs lighter. Joints do not constantly ache. Fasting glucose went from over 200 to 148. Seriously! In just three weeks. Thank you for getting the message out there, Lisa.
Laurin says
Hi Christina. Can you point me in the direction of the diet you are following. My husband has a lot of problems with chronic inflammation and we are looking for a change in our eating to help... Would love any suggestions!
Thanks!
Christina says
Happy to, Laurin. I've yo-yo dieted for years but even losing 30 lbs on Weight Watchers didn't make me feel any better. Still in constant pain. My chiropractor recommended doing some anti-inflammatory research (regular doc just recommended Mediterranean diet). I dove in and purchased a bunch of books on Amazon. You get a lot of mixed information so you have to just give it a try. Who knew that pineapples were naturally anti-inflammatory and that nightshades produce (potatoes, tomatoes, peppers) can cause inflammation in those with a particular sensitivity. I used to eat tomatoes daily thinking I was making a healthy choice. Now not a one. The book I culled the most information from that was user-friendly enough for me to apply to my daily life is called Meals that Heal Inflammation by Julie Daniluk. I highly recommend just adding anti-inflammatory recipe books to your bookshelf and building a go-to arsenal.
greg says
hello i liked your post and wanted to ask just what kind of eating you do now, you see i am 54 diabetic had a quadrouple bypass, toe amputation and generally feel crappy all the time i weigh 192 but i want to get down to 160 and no matter what i can not seem to do it i know i have a little or alot..lol of belly fat and i do not exercise much any more but i would like some help thanks you so much..greg
Christina says
Greg --
First sorry this is so long. As I said above, I've just been learning a lot from anti-inflammatory cookbooks. I seldom eat processed foods. I'm kind of a creature of habit so my breaksfasts and lunches are pretty routine. Breakfast I alternate between a coconut milk smoothie (add a scoop of Amazing Greens, some frozen fruit--usually pineapple/strawberry/mango, anti-inflammatory spices--ginger & cinnamon, yogurt, and chia seed to keep me full) and oatmeal (from Trader Joes, topped with ground flax seed, a teaspoon of maple syrup, some fruit--usually raspberries), and nuts--almonds or walnuts. I eat the same thing almost every weekday for lunch. Mixed greens salad (usually something with arugula), grilled or baked chicken, grapes, walnuts, olive oil & balsamic vinegar dressing. Snack of string cheese and pineapple (also anti-inflammatory) in the later afternoon. Dinner is a bit more challenging because I was a fast food junkie before. Now we eat lots of beans, chicken, broccoli. Sweet potatoes instead of white potatoes. No corn. No tomatoes. Not processed "white stuff" like bread or pasta. We try one new recipe a week. And I've discovered a love of avocado. And I spice up everything. We've become huge fans of cumin & coriander. Seldom use salt. I allow myself one piece of dark chocolate a day. And that's all for sweets. Don't know if this will help. If I would have read this a month ago I would have thought "blech" but something just finally clicked for me. When the inflammatory pain started to subside (rather quickly, I might add), the rest just sort of fell into place. I'm down 29 lbs now in just over a month and able to get out an walk every day. Something I haven't done in years. Good luck in whatever you endeavor.
Janelle says
Greg, I hope you have been having success since april. I have a diabetic uncle who had blackening toes and has seen a return of colour and feeling to them as well as drastic improvement in energy levels by doing the Budwig diet (http://www.budwigcenter.com/anti-cancer-diet.php). I hope you can find healing through food as well.
ALLEN LANE says
Check out my Related blog on Processed foods ... PLEASE SUBSCRIBE FOR MORE HELPFUL INFO http://droppoundsconsulting.blogspot.com/2013/03/why-arent-you-full-yet-processed-foods.html
Lora says
Not only do 90% of processed foods contain soy and wheat which doesn't give you much variety - but more importantly, unless they are organic soy and corn have been GENETICALLY MODIFIED. This only began in the 90's and we are just beginning to see the results of experimenting with nature and using humans as a lab experiment. If you want to learn more, watch the movie "Genetic Roulette". It is fascinating and shocking what has happened to our food supply.
Dawn says
Thank you for your time and efforts to educating the public. Real, whole foods take some time to learn to how to prepare, but easy once you get the hang of it and are delicious. Great site, and keep up the inpiring and educational work.
Traci Phillips says
Good article! Basically, the only way to eat healthy is to eat REAL food.
Maple Mark says
Great job Lisa! A slight confusion of what one considers whole food. all non; coldpressed oils could be contaiminated with hexane extracted GMO sourced oils. Perhaps an food approach to eliminate these And pizza type foods altogether from the diet...see Ted Broer & John Macarther sites for science reasons for health. As a Maple Producer antioxidants are helping to inform our customers.. a look at Nivindra Seerams research also enlightening. We grow a large portion of our vegies in own organic Garden, again the health benefits are huge...but one has to facter in the costs in soil amendments seeds and compost time & exercise costs & benifits in fitness. To shop Farmers Markets another (weapon) in the fight against industrial AG & its monsanto toxins the real reson to get off the fast food kick. Hurray for slow sustainable foods.
Lori says
I love your blog. I watched Fork Over Knives and Food Matters last year and went to a plant based diet for myself. My family still eats meat and other products but I'm working on getting away from processed foods too. Processed foods are a lot of times easier to make and give to the family but it's not good for your kids! I applaud you for taking a stand to make a different in the health of your family.
Kat says
Watch the movie Fork over Knives, it will help you with the struggle of eating processed food.
Jason says
I stopped eating processed foods when I found the paleo diet delivery company http://www.theprimalplan.com. So good
Joslyn Gould says
#7 is the reason I found your blog! My oldest daughter (going to be five later this month) is allergic to CORN and as she has gotten older, the reactions are more severe and more frequent. We had thought we were doing such a great job avoiding corn and corn derivatives, but it has basically come down to her not being able to eat anything that is packaged or pre-made. We started a complete elimination diet yesterday and have already used 3 of your recipes in under 24 hours!
Marcy says
Check out Dee McCaffery's books - Plan D and the Science of Skinny explain why processed sugar, flour,and refined foods are bad for us. And give real answers about how to live process free - this system helped me lose 30 lbs and keep it off.
Amanda says
What are your thoughts on organic cereals? Cascadian Farms, for example. My kids LOVE CF cereals (me too) and we have it probably 5 days a week! Ahhh!!!! This is NOT okay!
Assistant to 100 Days (Jill) says
Hi Amanda. Unfortunately, there are still some questionable ingredients (and more than 5) in the Organic cereals. Have you tried the granola cereal? https://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-cereal/ Jill
Suzanne Pitt says
Hi! We are in the "planning" stage hoping to start the 10-day pledge on January 7!! We have 2 teenage sons (15 & 13) who LOVE milk...what milk would you recommend? We were even thinking of getting our milk delivered from Lakeview Dairy in Ft. Mill...your thoughts? I am so glad I found your blog!
Assistant to 100 Days (Jill) says
Hi Suzanne. Yes, we love Lakeview. We would highly recommend it. Jill
Rita says
All true. Unfortunately processed food is increasing throughout the east, especially India.
Samantha says
My daughter was recently diagnosed with high cholesterol, will eating foods that are not highly processed help her? Or should we follow what the Dr's are saying which is pretty much low fat/non fat foods?
Assistant to 100 Days (Jill) says
Hi Samantha. Unfortunately, we are not qualified to provide a medical opinion, I would suggest discussing both non-processed food and the diet they are recommending with your doctor. Best of luck to you. Jill
Samantha says
I just wanted to do an update...my daughter was diagnosed with high cholesterol last June (right after school got out). I decided to pull her out of public school because of some concerns I had (one of those being her health). She had a cholesterol level of 217 much higher than a child and higher than an adults should be. We have been following the Real Foods plan ever since she got that diagnosis, about 90% of everything I cook/bake is made from scratch and only using real foods/spices. The only thing I did change was we do not eat any red meat. She just recently got tested again ( about a month ago) and her doctor was surprised because my daughters cholesterol levels dropped 50 points!! She wanted to know what we were doing differently and I told her that the first thing we did was pull her out of public school and the second thing we did was start eating and cooking our food a lot differently than we used to. Thanks to this site and a few others that I follow my daughter is healthier than she has been and we are all a lot more aware of what we are putting into our bodies, this has been a seriously life changing experience for us and I am very grateful for it.
Assistant to 100 Days (Jill) says
Hi Samantha. Thank you so much for updating us!!!!!! We love to hear such great news - WOW! Great job too mom! We're so glad you are enjoying the blog - thank you for reading! Jill
Jeannette says
Is 70% Organic dark chocolate allowed?
Assistant to 100 Days (Jill) says
Hi Jeannette. On the pledge, no. Beyond that, the higher the percentage the better. Jill