Real food basically means anything not highly processed (like artificial additives) and containing only five or fewer whole ingredients. It means mostly avoiding ingredients you would not cook with at home.
Here are the seven rules we followed during our original 100 Days of Real Food pledge:
- No refined grains (such as white flour or white rice); only 100 percent whole grain. Items containing wheat must say WHOLE wheat...not just "wheat" by itself.
- No refined or artificial sweeteners (such as sugar, any form of corn syrup, cane juice, or the artificial stuff like Splenda); only honey and pure maple syrup in moderation.
- Nothing out of a package that contains more than five ingredients.
- No factory-farmed meat; only locally raised meat products.
- No deep-fried foods.
- No fast food.
- Beverages to include only water, milk, occasional all-natural juices, naturally sweetened coffee and tea, and (to help the adults keep their sanity) wine and beer in moderation!
I promise, there's still food left after eliminating everything mentioned in our rules!
What you CAN eat:
- Whole foods that are more a product of nature than a product of industry
- Lots of fruits and vegetables (we recommend that you shop for these at your local farmers' market)
- Dairy products like milk, unsweetened yogurt, eggs, and cheese
- 100% whole-wheat and whole-grains (find a local bakery for approved sandwich bread and check the Understanding Grains post for more info)
- Seafood (wild-caught is the optimal choice over farm-raised)
- Only locally raised meats such as pork, beef, and chicken (preferably in moderation)
- Snacks like dried fruit, seeds, nuts and popcorn
- Also, check out the Recipes & Resources page for a more detailed list of meal options including links to recipes
Andrea says
I just wanted to send a "thank you". My family of 4 (2 children ages 9 and 2) took the 100 day pledge on New Years Day. Though my son hates it, the rest of us LOVE it. I gained a lot of weight in 2012 (30 lbs). At 36, it isn't as easy to get it off. Since starting our "Real Food" diet, I have lost almost 10 lbs. My husband and I really enjoy our "kitchen time". I have started making my own bread and have asking me if I sell it.
Again, thank you for helping me and my family change our lives!
christine says
I haven't read the entire site but word to the wise, YOU CANNOT CHANGE YOUR DIET TO THIS IN ONE DAY AND NOT HAVE IT AFFECT YOUR BODY! YOU WILL BE GASSIER, YOU MAY EVEN DO DAMAGE TO YOUR INTESTINES BY SWITCHING OVER TO WHOLE WHEAT ALL AT ONCE. YOUR BODY NEEDS TIME TO ADJUST, DO IT SLOWLY AND IT WILL PROBABLY STICK BETTER, AND, YOUR TASTE BUDS WILL THANK YOU!
Teresa says
Hi Lisa.
Thank you for your wonderful site. I would like to make the transition to real foods as well. I'm curious though, you're list of Foods You Can Eat, talks of eating unprocessed and lots of fruit and veggies, but doesn't mention sticking with organic products. As I'm sure you know, regular non-organic food has GMO's, something I've recently been researching and am extremely worried about in this country. Seriously, the articles are scary and I hate the thought of putting corn in my body that is engineered to kill the insects that bite it. ugh Do you have any thoughts on this? I am just starting to try to buy all organic to avoid the Genetically Modified Organisms after receiving info on them from a doctor who treats my parents.
Thanks for your fabulous site.
Teresa
Assistant to 100 Days (Jill) says
Hi Teresa. Organic is not an "official rule", but, yes, Lisa and her family pretty much only eat organic. As you state, GMO's are a concern and we try to avoid them whenever possible. You might be interested in the Food Babe's blog as well as she discusses GMO's quite a bit...www.FoodBabe.com. Thanks for sharing your thoughts. Jill
Melodi says
On Doctor's orders (for reduction of chronic pain) I am starting a real food diet (I call it my "no crap" diet). I was delighted to find this website for tips. Six days in and I feel great. Pain is down, inflammation is down, energy is up, attitude is up... Thought it would be impossible to stay with, but it's not. It's not easy, but so worth it. I've even lost 5lbs in 6 days! Wish I would have tried this years ago! Thanks for the website.
Hida says
Hi, Grreting from Indonesia!
I have read many articles and a book about real food, and I found this blog very helpful and practical. I am a muslim so I will avoid pork, beer and wine, but I keep trying to avoid processed food as much as possible. My husband has been diagnosed with cirrhosis in 2011, and since then we took great change in our lifestyle and diet to the healthier way. We now live in a village, so fresh vegetables and fruit are always available, but with the massive invasion of imported fruit, local fruit is gradually become less popular. I want to tell people about the benefit of real food and locally produced fruit and vegetable, but I still don't have enough confidence to do so.
Melanie says
I love your blog! I was determined to start eating healthier after the holidays (partially to be healthier and partially to prepare for my upcoming wedding!) and started doing research on all natural food. Unfortunately I am living at home with my parents for the next few months which makes it more difficult to make the switch to all natural, but I'm taking the steps I can now and plan to do as much all natural as possible for me and my husband starting in June!
Crystal says
I love this website! I'm glad I can across it. I've been trying to incorporate more whole foods in my diet for over a year. I am a recovering adult picky eater, so it's been a lot of trial and error. I've been putting small amounts of things like bell peppers and onions in dishes so that I can get used to their favors.
However, some people seem to be going overboard with the rules. I think it's important for people to adapt to what they can do. If you are lactose intolerant, use almond milk. I love almond milk. When I use it to cook, it gives an extra nutty flavor. What I'm cooking is way better than the store bought products because I use other whole ingredients like whole wheat, yogurt, etc. People tend to do better when they can create their own eating rules. Maybe you want to keep canned beans in your diet. If that makes it easier for you to stick to, I think you should do it. It's important not to set yourself up to fail, and sometimes trying to follow someone else's rules too strictly can make you feel like a failure.
Anna says
I totally agree! Some people really get pretty silly with things. A can of veggies is still better than no veggies at all. Perhaps in a perfect world everyone would eat perfectly.
Jen says
I live in NC as does the blog owner, we're blessed to have wonderful farmers and farmer markets here. I've had this same conversation with many of them and received the same answer.
Becoming certified organic involves a lot of government red tape and is VERY expensive. Most of the farmers I spoke with follow organic policies but due to government regulations are prohibited from calling themselves'organic'
Hope this helps :-)
Heather says
I bought a soup at a local farmer's market which cotains more then
5 ingredents but they are all local and natural. Is this breaking the 5 ingredents rule?Since it isn't store bought?
Assistant to 100 Days (Jill) says
Heather - I would say if it's made locally and you would be able to purchase every ingredient yourself and use them in your own kitchen, it would probably be fine. For example, if one of the ingredients is "natural flavors" then, no, I don't think it would be ok. Hope that helps some. Jill
ambrosia says
This is great! I try to eat like this most of the time - the more natural/closer to nature the better! I will be looking through your website to get some more ideas of how to eat even better!
Courtney says
The post says dairy... I am researching options on local dairy and found this explanation from a local farmer:
"Are you Organic?
No, we follow traditional farming methods which are often similar to that of organic farmers. For example, we do not give our animals growth hormones or unnecessary antibiotics. We do not use pesticides on our fields. We give our cows free choice feeding. This means they have a feed bunk in the barn that has a mixture of corn, hays, soybeans, and minerals that they can eat from. They also have access to pastures where they can graze at will. What the cows are fed here, was grown here! We also work closely with local soil conversation groups to preserve the soil and prevent soil erosion. We have many projects that we are working on regarding green energy such as a methane digester (converting cow manure to electricity) and bio-diesel (converting soybeans to fuel)!
We currently drink organic milk and I am trying to begin buying local... What are thoughts or advice on this farmers explanation. Would concerns be corn fed - I think GMO's and pesticides....Any advice is greatly appreciated!
Jennifer says
As a farmer, myself, I understand what a pain the designation of "Organic" can be. In order to be truly organic (at least in Canada) you have to go through major government red tape and lots of soil testing, animal testing and lots of money to receive that special designation. Which, in the end, is worth it as you get to charge more for your product. As a small farmer it tends to not really be worth it. On our small farm, we are not "Organic". Only because we haven't paid for the process to get that term. However, we do things organically. I do not use pesticides, all my compost in my garden comes from my own animals. My animals receive feed that is produced close to home (I don't have enough land to feed all my goats exclusively from my property). My chickens enjoy the daylight and fresh air and get lots of veggy kitchen scraps. The main reason I don't seek the Organic title is because it can go a little too far. For example, if one of my goats gets an infection from a cut. I can treat that simply with a quick antibiotic. The second you administer ANY type of medicine or aid, that animal is no longer organic - for life! (as per my understanding). I refuse to let my animals suffer. They get dewormed and if they are sick (which has been one goat in 5 years) then I will help them.
So just a little advice, and sorry for the rambling. Check out your local farms. Farmers are happy to have you visit the property (with an advanced call please) we love to show off what we're doing. See what they are doing and establish a relationship. Whether they are "Organic" or not their products are still going to be ten times better than what you'll find in the grocery store.
Molly says
Sounds like you're a really smart & realistic farmer, Jennifer!
IMO, a lot of people really have no clue what goes into raising livestock & like to spout of on things they know nothing about.
Assistant to 100 Days (Jill) says
Hi Courtney. I would probably suggest visiting the farm if possible. I think you can learn a lot more seeing it in person. You can also check out some info on the Cornucopia Institutes website (http://www.cornucopia.org/dairysurvey/index.html). I'm not sure if you would find yours there, but, might be worth a look. Hope this helps some. Jill
norma says
I was wondering what your thoughts are about Almond milk and choboni greek yogurt?
stacey says
just saw a special on the greek yogurt and the guy who introduced it doesn't believe in preservatives and feels that there is no good reason to have preservatives in so many foods. Very interesting interview.
Assistant to 100 Days (Jill) says
Hi Norma. Almond milk definitely has more ingredients than we would like, but, I know for some who can not do dairy they don't have another choice. I would just say that if you are going to use it, make sure it is unsweetened and unflavored. You can also make your own...here is a recipe...https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. Jill
Samantha says
In regards to bread, what is your position on Ezekiel 100% whole grain bread?
Assistant to 100 Days (Jill) says
Hi Samantha. Ezekial is a great option. I don't believe it will fall within the "rules" of the 10 day pledge, but, beyond that it is great. Jill
sheila kellogg says
Our household is gluten free so I do by store bought bread because the options are limited. How much bread should we be consuming daily? Its hard to pack a lunch that my children will enjoy
Thanks for your input on this matter.
~Sheila
Kristy says
Sheila,
If you are not opposed to baking yourself, King Arthur Flour has some great gluten free recipes and the ingredients you would need to make them. Their customer service is top notch, so they would be super helpful in answering any questions you might have regarding how processed their flours and what not are.
Assistant to 100 Days (Jill) says
Hi Sheila. There is no set amount as to how much you should be consuming...you'll have to decide what is right for you. I would just caution you that many of the gluten free breads are highly processed. Best of luck. Jill
Heather says
Thank you, I am getting ready to start this with my family, will keep you posted on how we do, looking forward to doing this as a family going into a new year.
Jennifer says
For the past several days I have been researching and looking into "whole" eating and I am overwhelmed, to say the very least. No wonder cancer, heart conditions, diabetes, high blood pressure and other illnesses are so common place in today's world. Food manufactures should be ashamed of themselves. Trying by best to feed my girls and myself nutritious and real foods...but you have to be a super detective most times!
Heather says
I agree with the overwhelming part. Lucky for me I don't have kids so I only have to worry about myself. I'm worried that I'm going to spend so much time prepping food on my days off that I'm going to get burnt out quick. This weekend was spent making tortillas and right now I am waiting on the hamburger buns to rise. Even little changes and have positive effects, that's what I am banking on! Best of luck!
Shane says
I have heard when talking about any type of grain to skip it if it contains bleached, unbleached, white, or enriched in the ingredients list. Does this make sense to you? Is this the best way to avoid simple carbs and overprocessed foods?
Jason Leake with 100 Days of Real Food says
Cally Mac - We technically avoid all “highly processed foods†because even cooking is a form of “processing†or changing your food. If we didn’t eat anything that had been processed at all it would essentially be a “raw diet,†which is not how we eat. Per the list on our rules page we define “processed†as anything over 5 ingredients (we had to draw the line somewhere). https://www.100daysofrealfood.com/real-food-defined-a-k-a-the-rules/ We do enjoy beer and wine in moderation, both of which have been consumed for thousands of years.
I don’t know if you have children or not, but believe me it was a challenge to follow our rules for 100 days in our environment. While going to greater lengths may make sense for you and others, it is not practical for the vast majority of working parents. We embrace the 80/20 rule, which basically states that, for many events, roughly 80% of the effects come from 20% of the causes. I’d rather see our readers make changes for the better that they can adhere to for life rather than getting frustrated and reverting back the to the standard American diet. Best of luck to you on your challenge!
Susan says
Yay for giving people room to live!
Matthew Ciuccio says
I start today! See you April 11, 2013.
I just need to do a vegan version.
Does anyone else here try the challenge this way also? If so let me know.
Happy New Year! Good luck to everyone. I am looking to be very unrefined this year in my food choices :)
I LOVE your site and I find it very useful, Thank you for the work you put into it. It is a great resource.
Respectfully,
Matthew Ciuccio
Ashley Reinke says
My boyfriend and I started to do this as vegans (new vegans) a month ago. We survived the holidays amazingly well at the fam's house, and feel great! I'm obsessed with checking labels on anything prepackaged that we buy now.
No going back as far as I can see!
Jeannette says
Is almond milk allowed?
Assistant to 100 Days (Jill) says
Hi Jeannette. Yes, you should choose the unflavored, unsweetened variety. If you are following the pledge though, the store bought brands I have seen will not follow the rules. You can make your own following this recipe...https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. Jill
Alison says
Hi! I am trying to transition into a healthier lifestyle for the new year and was excited to come across your website. I was just at my local grocery store and found "organic unbleached white flour." Is this something that could be considered "real food?" I know that whole wheat has more nutritional value, but is this kind of white flour still "bad" for you?
Sarah says
White flour of any kind, even unbleached, is still too processed under the definition on this site as I understand it. Still not real food.
Assistant to 100 Days (Jill) says
Hi Alison. Yes, it is still white flour even though it is unbleached and organic. The white flour is much more processed...this post helps to explain it. https://www.100daysofrealfood.com/2011/07/22/understanding-grains/. Jill
Cindy C. says
Unless you are eating from the tree or eating meat "caveman" style all foods are processed in some way. Cooking is a process. There are several people who have posted argumentative and unnecessay comments here. I applaud you for making the effort to do this for your family. I am a chef, culinary instructor and a mom. As much as I would like to make whole wheat "goldfish" for my kids our busy lifestyle makes it nearly impossible. I buy as much as I can find that is local and organic. I don't buy anything with HFCS or artificial sweeteners. I do make our own granola bars and a few other things and came here to look at your "pop-tart" recipe. I would love a recipe for a cereal bar. My kids have refused to eat the 3 different recipes I've tried so far. Also, canning is a "process" - do you allow for canned beans, etc.? I have enjoyed your blog and will return! Thanks!
Eris de Suzerain says
You are kind of nitpicking on the use of the word "processed" here. In this topic, "processed" refers to foods that have undergone chemical "enhancements" (like being fortified or bleached), foods that have been made in factories with machinery and foods that contain chemicals.
Home canned beans would be fine, store bought canned beans (in my version of this type of eating) would not... considering how easy it is to make beans, even when you work (crockpot) it's a waste of money to purchase pre-cooked beans.
Assistant to 100 Days (Jill) says
Hi Cindy. We don't have a cereal bar recipe. As for canned beans, I try as much as possible to use dried beans, but, there is the occasion that I sometimes have to use canned. Hope you continue to enjoy the blog. Jill
Patty Hatch says
I am thinking of trying this soon, and if it goes well, doing it as a 40 day Lenten project. Since I homeschool, I think the kids and I will do this as a school project for our trial run, and they can help me research where to get our stuff until the farms open fully in April. We live in a rural farming community, so much of this we do already, but certainly not all of it.
Shannon says
Thank you so much for your website- it has such great information. I might have missed it, and if so I apologize, but I was wondering about Sprouted Bread (Ezekiel)- is this considered okay?
Assistant to 100 Days (Jill) says
Hi Shannon - yes, the Ezekial brand products are great. If you are doing the pledge, however, I'm not certain they would fall within the guidelines (I would double check the ingredients). Beyond that though they are a great option. Jill
Amanda says
What about agave as a sweetener?
Amber says
Have you done any research on decaf coffee? I'm pregnant and am craving coffee all day! I drink my 8oz of organic coffee in the a.m. b/c I just really want it! Even though I'd rather not drink caffeine! Anyhow I'm thinking that since caffeine occurs naturally then decaf probably isn't good b/c there has to be some processing to take it out. Just curious if you had any knowledge about decaf? Thanks!
Assistant to 100 Days (Jill) says
Hi Amber. No, we have not done research, but, your assessment of the process to make the coffee decaf is what I was thinking, although, again, I've done no research to support that. I might suggest checking with your doctor if you are concerned. Best of luck. Jill
Home garden decorating says
Your post really helped me. ....Thank you....
abranda says
shane ellison the peoples chemist talks about what splenda does to the body, if you google it.
Earth babe says
Hi there! Great blog! How do you shop frugally in the winter months for produce that's local? I live in PA so farmers markets don't exist in the winter. I garden but by January, we run low on our canned goods. I am a stay at home mom and can't afford to buy everything organic so I stick to the clean 15 but its usually not local. Thoughts? Thanks!
Assistant to 100 Days (Jill) says
Hi Earth Babe. Glad you are enjoying the blog. I do find that in the winter I buy less local, although, I do try and stick to US produce. Jill
Michele Frank says
Where would I find easy recipes that are corn, dairy, and chocolate free. I heard that a whole food diet would be the best way to go so I am researching that. I want to eat more than fruit and vegetables. I am looking for snacks and good breakfast, lunch and dinner ideas. Can any one steer me in the right direction ?
Thanks for your time.
Michele
Nick Powell says
Check out Engine 2 Diet on Hulu. It was a good starting point for me.
http://www.hulu.com/watch/406563
or go to their website
http://www.engine2diet.com/
Assistant to 100 Days (Jill) says
Hi Michele. I don't have an easy way to suggest that you are able to search our recipes within your parameters, but, I believe many of them will be ok for you as long as you substitute something for the dairy. As you probably already know, it is always easier to avoid certain foods when you are making them yourself versus buying pre-packaged foods. I hope you'll take some time to look through the recipes and find some that will work for you. Best of luck. Jill
Silvia says
Hi,
I was wondering if Jasmine rice is considered processed food as well. Thank you!
Assistant to 100 Days (Jill) says
Hi Silvia. As long as it is brown jasmine rice it would be fine. Jill
Ashley says
I've decided to take the 10 day pledge starting tomorrow, but I have a few questions. I am a high school student and I bring my lunch to school everyday, so I was wondering what kinds of non processed foods would be good for school lunches? Let me know if you have any ideas? Also would store bought bagels be considered a processed food?
Thanks
Tony says
I enjoy a good salad for lunch. What you put in it is up to you (lots of fresh romaine and spinach for me). A dressing can be olive or grape seed oil. i use a annie's pomegranate vinaigrette. I'am not sure if it passes the 100days smell test. If you need something more add a meat or bread.
Assistant to 100 Days (Jill) says
Hi Ashley. You should check out all of our posts on school lunches (I'm including the link to the school lunch topic under blog topics)...https://www.100daysofrealfood.com/category/children-adapting/school-lunches/. As for the bagels, I'm not sure there is one that would fall under "the rules" that is store bought. Jill
Amber says
We really like rice in our house, but i do not like the crunch of brown rice. What do i do?
Ashley says
try yellow rice?
Assistant to 100 Days (Jill) says
Hi Amber. The brown rice should not have a crunch. Perhaps you are not cooking it long enough? It cooks much longer than white rice. Jill
Amber says
We make it in our rice cooker. Should I double cook it? Or double the water?
Cindy C. says
Brown rice is generally 2 1/2 to 3 cups of water per 1 cup of rice. It does take longer to cook as well - roughly 30 minutes as opposed to 20 with white rice. It should have a nice nutty flavor, but not crunchy. Hope that helps!
Assistant to 100 Days (Jill) says
Hi Amber. Does your rice cooker have a brown rice setting? I know mine does and it cooks it much more slowly. Like another reader said as well, it should be about 2 1/4 to 2 1/2 cups of water per 1 cup of rice. Hope that helps. Jill
Chrissis says
What about raw cane sugar, is that allowed?
Assistant to 100 Days (Jill) says
Hi Chrisis. No, raw cane sugar is not allowed. It is still processed. Lisa and her family only used raw honey or maple syrup during the 100 day pledge. Jill
Jeannette says
I would like to do the 10 day real food challenge but I have a few questions.
What about using Xylitol as an alternate sweetener?
Are there any cold breakfast cereals allowed on the real food plan?
Is Organic 70% Dark Chocolate (Trader Joe's Brand) okay?
Assistant to 100 Days (Jill) says
Hi Jeannette. Xylitol is a sugar substitute and would not be allowed...only honey and maple syrup are used during the 10 day challenge. As far as breakfast cereals, there are some Arrowhead brand cereals I believe that only contain one ingredient such as puffed wheat or millet. You might want to try the homemade granola though...https://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-cereal/. As for the chocolate, unfortunately it contains sugar no matter what the percentage cacao so would not be allowed on the pledge. Good luck. Jill
sarah@theologista says
why no deep fried foods? it seems a bit arbitrary. you can make homemade nutritious deep fried foods if you are using nutritious oils (like coconut) and whole foods (like fresh potatoes).
just because the nutrition "experts" in america are against deep fried foods doesn't mean they are actually bad. many dietary "experts" also recommend diet soda, which is certainly not a health food.
Lisa says
Since most deep fried foods are not made the way you've described we've ruled out that entire category (as opposed to having exceptions to the rule).
beth says
dairy products are one of the most poisonous groups of foods out there! dont eat them if you want to be healthy!
Shawnda says
I would also like to know where I can find a Stevia plant. Did I read the above post wrong, the Stevia/Truvia in the stores is also something to avoid?
Assistant to 100 Days (Jill) says
Hi Shawnda. Yes, the powdered form that you purchase in the store goes through a "process" to get it to that state. I don't know about where to purchase a plant. Jill
heartlandroad says
If only. If only making my own junk food would stop me eating too much of it. But when you love cooking as much as you love eating, it ain't necessarly so...!
Jason says
I am SO there! I make my own marshmallows, and cookies, and snack cakes, even occasionally deep fried polenta (so awesome).
I've found that having a little bit of self control is pretty required if one grew up knowing how to cook nearly anything they could think up.
Kelly says
I absolutely love this. You make it sound so simple, as it should be. The food industry has worked very hard to confuse us with terms like low-fat and low-cholesterol. I am just now getting around to reading Michael Pollan's In Defense Of Food. I really love how he puts it "Eat food. Not too much. Mostly plants." Back to basics! Forget the trends and just eat real food not processed look-a-likes.
Thank you for your accessible wisdom!