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
Val says
Where do you get "locally raised meat" from??
Assistant to 100 Days (Amy) says
Hi Val. This is taken directly from our FAQ page: "You can search for local farms through Eat Wild, Local Harvest, and Eat Local Grown. But if you still can’t find humanely raised pastured meat in your area then the next best option to local would be organic." Hope this helps. ~Amy
Melissa says
Is a homemade, fried chicken cutlet considered "deep fried"?
Assistant to 100 Days (Amy) says
Hi Melissa. If it is breaded and fried in a lot of oil, I believe that would qualify as deep fried under the rules. :) ~Amy
Miha says
Lisa,
I have been following this amazing new Vertical Farming Technology, that produces leafy greens (lettuce, kale, basil, etc.) in downtown Vancouver. They use Non-GMO seeds, no-chemical pesticides or herbicides in the vertical tray garden, and are looking to build one of these in every city to provide fresh leafy greens daily. I had no idea lettuces lose much of their nutrients within 48 hours. There brand website is http://www.localgarden.com and it is a certified B corporation (Alterrus.ca). I am hoping they open up a facility in our neck of the woods as well. Anyways, thought you would enjoy some interesting news in terms of healthy choices developing from new technologies!
Danielle says
So glad I found this. I feel encouraged to change my diet for a healthy life! :) Thank you.
Matt says
Excellent information. My family has moved away from processed foods and sugar and seen tremendous benefits.
The one issue I have is nobody ever really discusses meat when talking about eating healthier. If you are going to eat more naturally and stay away from processed foods then the meat part of the diet needs to be considered as well.
Cows and pigs were not designed to live on a corn based diet, but that is what they get, which significantly increases health and disease issues because they can't digest it properly. In response the amount of antibiotics and vaccines used to manage the health issues must be increased and is then passed on to us.
I am not here to rave about the treatment of the animals, that is a discussion for other places, but the composition of the resulting product that is available in the store and ultimately going into our bodies is something that needs to be considered in an overall healthier eating evaluation.
Lindsay says
I'm confused about the 5 ingredients rule. I buy a lot of organic "snack" foods for my son, mainly the trader joes mini cheddar cheese and cracker sandwiches and they have a lot more than 5 ingredients...but all are organic?
Assistant to 100 Days (Amy) says
Hi there Lindsay. There are many processed organic snack items out there which are not nourishing foods. I buy an organic bread that has a lengthy ingredient list but it includes mostly just a variety of organic whole grains. My bread label is very different from a lable of say, organic cheddar bunnies, which contain many overly processed albeit organic ingredients. This post may help: https://www.100daysofrealfood.com/2012/08/07/gluten-free-multi-grain-and-organic-junk-food/. And here are some wholesome snack ideas: https://www.100daysofrealfood.com/2012/07/31/85-snacks-for-kids-and-adults/. ~Amy
jenny says
oh, I meant to comment on the stevia comments too. From what I have read, if you purchase a pure 100% stevia concentrated powder, where stevia is the only ingredient, then I think you are good to use it. That is my personal opinion. I have also grown my own stevia plant before as well and you simply boil your leaves with water, making a simple syrup that can easily be added to your beverages.
I use stevia sometimes in my coffee but mostly, I enjoy a little unsweetened almond milk and some honey!
jenny says
hi there!
Great site! I love seeing other people passionate about health and eating real food!
I do things a little different. i have been eating lots of veggies, some fruit, some fish/chicken, and using Almond, Coconut flour, honey/maple syrup for any baking needs. We eat quinoa, brown rice and brown rice noodles too. But I do not eat wheat at all, gluten, dairy or sugar that is not natural. I have not had these things for a whole year now. Overall, I feel great! I no longer live on allergy and sinus medicine or any medicine at all for that matter.
And i have lost a total of 30lbs.
I would strongly suggest staying away from wheat...far away. But that is something you must research on your on but please do look into it. It has changed my life.
Staying away from sugar is a no-brainer! :)
Heather H says
jenny, I totally agree. I am a whole food enthusiast but I really cringe when I see whole wheat (or any wheat) advocated in a healthy diet.
Utta says
I use RAPUNZELs "Organic Whole Cane Sugar" as a sweetener for my coffee and baking. It's UNREFINED (!) & unbleached.
Laura says
I am trying to eat whole foods. I bought a whole box of Truvia because I read this was natural and it is at the Whole Foods Market. These posts are confusing about Truvia. I have to have sweetener in my one cup of coffee per day. So which should I use, real sugar, Truvia, honey, what?
Assistant to 100 Days (Amy) says
Hi Laura. For the pledge, the only two sweeteners which fall within the rules are honey and maple syrup. Beyond the pledge, we recommend limiting sugar and avoiding all refined sugars. We do not recommend artificial sweeteners or stevia. Hope that helps. ~Amy
Algy Goosen says
Good idea and great stuff. I would just caution against the grain thing - instead of trying to explain why, I'll just give you this little link to a very informative (and somewhat quirky) video on the wheat issue.
https://www.youtube.com/watch?feature=player_embedded&v=RZ-cYT9UbCI
Take care and keep up the unprocessed life :)
Andrea says
You might try some paleo recipes, using almond and coconut flour. Just google paleo and the food u want to make/bake. Also any primal recipes too from the primal blueprint diet/lifestyle.
Jennifer Woodward says
Hi- I could use some help. I am allergic to shellfish, and I am gluten and lactose intolerant .
I am constantly struggling to eat well, and maintain my health. I find myself eating chicken , fruits,
And mostly vegetables . But... I still find myself eating junk because I'm hungry
A LOT !! ;0)
Any suggestions?
My sincere gratitude
Jennifer
Clare says
Read and follow Eat for Life by Dr. Fuhrman. Amazing. and a great and very motivated support group.
Assistant to 100 Days (Amy) says
Hello Jennifer. Eating lots of vegetables is a really good thing! Here are a couple posts that might help: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/ and https://www.100daysofrealfood.com/2012/06/28/food-allergies/. Also, how about adding whole grains like brown rice and quinoa. These grains are really satisfying when complimenting a big plate of veggies. Nuts are a staple snack as well as popcorn. You can also play around with replacing some of the wheat based recipes in our index with gluten free whole grains. Deliciously Organic is another great resource for gluten free needs: http://deliciouslyorganic.net/. Hope this helps. ~Amy
Anna says
Hi Jennifer!
Can you let me know what the reply was to your question? I have the exact same 3 issues.
Thanks!
Anna
Lisa says
We've been essentially doing this for some time. The only problem is that my dd and I are more than willing to bake/cook 3 times a day. I've had to impose a one time a week rule on our " junk" consumption. Thanks for all you do to educate people.
Laura says
Under "what you cannot eat, number 1" it says that it must say "whole wheat". I think you should edit this to say "100% whole wheat". A lot of companies have products that say whole wheat, but if it doesn't say 100%, it is most often a mixture.
Kristin says
Hi! I love your website and all of your ideas! I recently purchased the whole wheat pretzels you recommended from Trader Joes. I really like them, they are delicious! But, I noticed that one of the ingredients in them is corn syrup. How does that fit into the no refined sugars rule? I was just wondering. Thanks so much!
Assistant to 100 Days (Amy) says
Hello Kristin. It doesn't fit under the pledge rules. Outside of the pledge, however, we do use them as occasional snacks: https://www.100daysofrealfood.com/2012/09/27/what-i-buy-at-trader-joes/. ~Amy
Jessica b says
What do you sweeten your coffee with?
Cheryl says
Honey!
Meg says
Stevia
Assistant to 100 Days (Amy) says
Yes, or maple syrup. Here is a yummy recipe: https://www.100daysofrealfood.com/2011/03/04/recipe-maple-mocha/. ~Amy
Kristel says
I use organic vanilla half and half and honey. Otherwise, I use whole milk, honey and a splash of pure Almond extract.
Carolyn says
I use a little organic light agave syrup. It's much sweeter than sugar so it doesn't take much.
Assistant to 100 Days (Amy) says
Hi Carolyn. Under "the rules" of the 10 day pledge, the only two sweeteners we use are honey and maple syrup. Outside of the pledge agave is not a product we recommend. This helps explain why: http://www.foodrenegade.com/agave-nectar-good-or-bad/. All the best. ~Amy
Amy says
I am on vacation right now, but look forward to making some changes in our diet when I get home. I think my biggest challenge will be my husband! I think this will all come easier to my 12 year old, 10 year old and 2 year old.
Linda says
Just a teeny bit of maple syrup!
julia says
100 Days,
Where are you getting information that wheat is not modified?
Saw a post of list of yours on proccessed free america.
Have you read Wheat Bellies?
Love to know your resources.
Thanks, Julia
Vicki says
I LOVE your site. I have twin boys that are 9 and are about 30 lbs over weight. I have been trying for awhile to get our kitchen under control. I know I need to cut out fast food. My main problem with it was the cost. I am on a tight budget. I usually have about $130-$150 a week to spend on groceries. Is this a possibility? The other question I have is my boys are so addicted to processed food that when I do serve something healthy I have to practically force them to eat it. Any suggestions on changing over?
Assistant to 100 Days (Amy) says
Hi Vicky. Lisa and her family managed it on a budget of $125.00 a week. Check out her posts on this experience: https://www.100daysofrealfood.com/100-days-on-a-budget/. Eliminating processed foods from your family may have a few bumps along the way, but it will be so worth it. If you need to ease into it, give yourself that space. Maybe consider doing the mini pledges: https://www.100daysofrealfood.com/100-days-of-mini-pledges/ and tackle each one by one. Good luck. ~Amy
JusticeZ says
About the "No sugar in the top three", it seems that food industries have started to catch onto that one and sneak past it. I've seen several foods lately where the ingredients read like "ingredient! Ingredient! Ingredient! High Fructose Corn Syrup, Corn Syrup, Sugar, Fructose, Glucose.." I'd go down to the fourth place and find a long list of different kinds of sugar making me suspect that they were mixing all the sugars available to them in quantities just low enough to miss the top of the list taken individually.
Jane says
Curious if you can have Quaker Instant Oatmeal? And, what about half n half for coffee. No sugar at all?
Assistant to 100 Days (Amy) says
Hi Jane. You can't have instant oatmeal as it has a very long ingredient list including many things you would not find in anyone's pantry. But, you can make the really yummy homemade stuff: https://www.100daysofrealfood.com/2011/12/14/recipe-oatmeal/. Use can use real cream for your coffee and sweeten it with honey of maple syrup. Enjoy. ~ Amy
Caitlin says
Hi Jane! I'm not sure if your local supermarkets carry this, but I was at mine yesterday and found McCann's Quick Cooking Irish Oatmeal (it was in a white cardboard box next to the cans of the steel-cut stuff). The ingredient list reads "100% whole grain Irish oats", nothing else. It has microwave instructions: add 1 cup water to 1/2 cup oats, microwave for 1.5 to 2 minutes. I just tried it this morning and it came out perfect in 1 1/2 minutes.
Phoebe says
I just found this. Yay! I was sitting here trying to figure out how to feed myself & my kids for $50 a week on real foods. Now that it's spring, $50 is more doable than it was in winter (plus we live in Alaska).
April says
When it comes to hormones in dairy, what are options for cheese that is not soy? I can't seem to find any that is organic, just soy. Thanks.
Assistant to 100 Days (Amy) says
Hi April. There are plenty of organic cheeses. Often they are positioned in a traditional grocery store in their "health food or organic section". If they don't carry it, you should be able to request that they keep some on hand. Most groceries will oblige. Any health food store will carry organic cheese.~Amy
Amber says
Thanks for the links above. Hopefully I will find a place where I can purchase healthier meat. I noticed that the butcher shop has grass fed beef. It is not local though. It mentions the meat coming from Nebraska. The co-op was the same. They order meat from Utah, which is close, but not local either. Cattle doesn't "grow" in Las Vegas. LOL!
Julie says
I have been trying to make my own ranch and Italian dressing, but I just don't like how they taste. Are there any acceptable store-bought salad dressings? Thanks for your help, I'm on your site every day now!
Assistant to 100 Days (Amy) says
Hi Julie. We make all of our salad dressings. Sorry that I can't help more with this. ~Amy
Deanna says
Hi Julie!
I can sympathize with your dilemma. Not too long ago I was a salad dressing queen. We had several in our fridge. Now I often just squeeze a little lemon on my salads and add some sea salt and pepper and my salads are better than ever!
Another excellent option is to wisk together 1 part vinegar, 2 to 3 parts healthy oil like olive oil, and 1 or 2 tablespoon of Dijon mustard (it's to taste). The mustard emulsifies the vinegar and oil and adds a ton of flavor. Add salt and pepper to taste.
I believe the biggest adjustment for our palettes is because of all the salt and sugar commercial dressings have. May I suggest making a gradual transition from the bottled to something homemade? You may never look back.
Good luck!
Julie Murphy says
You note buying bread at a local bakery, vs. processed bread. What about bread you make yourself at home, if it uses whole grains? My breadmaker recipe has only a handful of ingredients - water, sugar (could substitute honey, I suppose), salt, yeast, dry milk (need to find a substitute for that), shortening, flour.
Is this acceptable?
Assistant to 100 Days (Amy) says
Hi Julie. Homemade bread is great. You will also need to substitute for the shortening in that recipe. Maybe coconut oil? Here is a recipe for a bread machine that we use regularly: https://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/. Good luck. ~Amy
Angie says
I have been trying to get rid of the processed foods in my family's diet for the last few months now. I have learned a lot and have improved our eating dramatically from the horrible diet that we have had for years. I was initially very glad to find this site and thought it would make things much simpler for me, but after reading the advice about not eating Stevia from the grocery store I'm having second thoughts.We gave up Equal and Splenda some time ago because of the aspartame, but I cannot believe that Stevia in the Raw (which is what I buy) is bad for you. Can anyone shed more light on this subject for me?
Assistant to 100 Days (Amy) says
Hi Angie. We don't use stevia because it is highly processed. Stevia in its natural dried form would be a green powder. I've switched to using coconut palm sugar which is a lower glycemic sugar. Though it cannot be part of the 10 day pledge, it seems a good healthful alternative for the long term. We hope you stick with us! :) ~Amy
Helen says
Hi, Stevia in the Raw is almost no stevia! It is almost pure dextrose which is a simple sugar. I called the company and they said it is 960 mg dextrose to 40 mg of stevia. They were also very rude about being questioned. I think that the name they use is very misleading. You have to read every label on everything.
Stevia is easy to grow. I dry the stems and strip the leaves and put them in a blender. It is incredibly sweet.
Lorraine says
I love the whole idea, but due to intestinal issues I cannot tolerate whole grains. I cannot tolerate dairy products like milk, yogurt, cheese. I do eat eggs, mostly just egg whites - the yolks are hard to digest. Any suggestions?
Assistant to 100 Days (Amy) says
Hi Lorraine. While you have some challenges regarding your sensitivities, what is so great about eating real food is that you can adapt it to your own needs. Even tiny steps on the path will move your forward, right? So, in your own particular case, maybe you have to incorporate mixed grains or even go grain-free...whatever you can tolerate. The big idea is that we are cutting out as much processed frakenfood as possible. We have both gluten and dairy issues in my home. I've had to incorporate gluten free whole grains, raw cheeses, and plant based "milks" such as almond and coconut. It is such an education but it is a great path to be on! I hope this is somewhat helpful. Let us know if you have specific questions. ~Amy
Kerry A says
What about condiments--soy sauce, ketchup, Worchestershire sauce, salad dressing etc?
Also, any form of dark chocolate allowed?
Assistant to 100 Days (Amy) says
Hi Kerry. This will help answer your question: https://www.100daysofrealfood.com/2012/04/17/real-food-condiments-do-they-exist/. In general, most condiments do not fit into the pledge guidelines. And, regarding chocolate, if you could find a dark chocolate with less than 5 ingredients sweetened with honey or maple syrup, you would be okay. That might be difficult...but it is only 10 days. ;) Best of luck. ~Amy
Jen says
Hello. I have a 4 year old who has Celiac disease. How would the "rules" change for my child. I can get him local bread, as we are lucky enough to have a local bakery that is certified Gluten-Free, but many GF items have more than 5 ingredients. Thankfully, the most processed GF items he eats are breakfast cereal, bread, and pasta. Any suggestions? Also, he is 4. I have had many people suggest that the GF person should "just have a salad". Thanks.
Assistant to 100 Days (Amy) says
Hi Jen. I empathize as I have gluten and dairy issues in my home. Just do your best knowing that under special circumstances you might have to bend the rules slightly to meet everyone's needs. I think you will find that as you incorporate more home prepared real food items, you will be worrying less about ingredient lists. Yesterday, I made gluten free oatmeal-apple-cinnamon muffins with zero questionable ingredients. The more I learn to make, the easier things are becoming. These posts may help as well:https://www.100daysofrealfood.com/2012/06/28/food-allergies/, https://www.100daysofrealfood.com/2012/08/07/gluten-free-multi-grain-and-organic-junk-food/, and http://deliciouslyorganic.net/. ~Amy
Assistant to 100 Days (Amy) says
....and take a look at these posts from the perspective of food allergies: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/,https://www.100daysofrealfood.com/2012/06/28/food-allergies/. Deliciously Organic: http://deliciouslyorganic.net/ offers up many recipes that are grain, dairy, or gluten free. ~Amy
MCKake says
Found this site by accident (googling Larabar recipes) and then realized it was one of the two women who started the Kraft dye petition. LOVE the site....I am inspired by the journey and plan to try this ......and need to go clean out my pantry.
Amy says
Is there a better section of this great website to ask and receive answers to questions? I see several user questions, including my own, that haven't been answered. Thanks!
Jason Leake with 100 Days of Real Food says
Hi Amy - Thanks for reading, and sorry for the delay. We do our best to respond to comments (that require a response) within a week or so, but note we receive a LOT of comments. They are all reviewed. You may get a quicker response on the Facebook wall. We also have a contact form. In the next month or so I plan to roll out a community forum, so this will provide a great way for our readers to interact with one another and get many common questions answered (and some we can't...like what's a good restaurant in Denver with fresh, local ingredients?). Keep an eye out for it!
Sarah says
Hi, I'm loving your site and really interested in taking up the challenge. However, I'm concerned because I have so many allergies: dairy, gluten, beef, and eggs just to name a few, and as such have a really hard time finding things to eat. Protein is a particular problem. Do you think I'd be able to be successful with this and still be able to eat in a balanced way? For instance, I use Unsweetened Coconut Milk from Trader Joe's because it's the healthiest I've found, but it still contains more than the 5 ingredients. Thanks for your help, I look forward to a response.
Assistant to 100 Days (Amy) says
Hi Sarah. Welcome! We encourage individuals with allergies to do what you need to do to make the challenge work safely for you while sticking to the rules as much as possible. I see that nuts aren't on your allergy list? So, you could likely do almond milk, too? Here is a recipe for making your own almond milk: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/ and here's one for coconut milk: http://homecooking.about.com/od/fruitrecipes/r/blfruit17.htm. And, as far as protein goes, nuts are a great source as are beans and whole grains such as quinoa. Hope that helps! ~Amy
jenny says
what do you think about healthy choice 100% natural no preservatives frozen dinners? it that still considered a processed food?
Assistant to 100 Days (Amy) says
Hi Jenny. Yes, it is processed. I just went in and scanned one of their ingredient labels and they are improved. There are, however, still a good many ingredients that you don't want in your pantry. Hope that helps. ~Amy
Amber says
I was also wondering about the meat. We only eat meat a few times a week. But I do not know where we would find local meat. Exactly how local does it have to be? We live in Las Vegas.
Assistant to 100 Days (Amy) says
Hi Amber. A quick internet search brought up several sites that might give you the information you need: http://livinghealthyinlasvegas.blogspot.com/2010/02/grass-fed-beef.html, http://vegasfoodcoop.com/, and http://www.yelp.com/search?find_desc=Grass+Fed+Beef+Butchers&find_loc=Las+Vegas%2C+NV. ~Amy
Courtney says
What about soy or alternatives to dairy? I'm a vegetarian that has been trying to divert from dairy products. Living in Alaska, the alternative/small/organic farm sources are limited, especially in the winter. When I buy plant based milk I generally go for unsweetened. Is this considered processed under the pledge? Thanks!
Assistant to 100 Days (Amy) says
Hi Courtney. Yes, soy milk is considered highly processed. Have you considered making your own almond milk: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/? ~Amy
Sherry Rennick says
I just added a link to a blogpost I am working on. We have always been an unprocessed family for the most part, but am now going a step further to make our diet more gluten free and more "clean". I am journaling through the blog as I find this makes me accountable and helps me to be better prepared in the kitchen. Just wanted to make sure it was ok to use your post.
Assistant to 100 Days (Amy) says
Hi Sherry. We love when people share us! Just be sure to provide the proper links. Good luck on your blog. ~Amy
Marlena says
I would like to eat healthy, but my husband is a diabetic and uses Splenda. How could I avoid that? I have noticed lately that he has been getting up at around 4/5 in the morning because his sugar drops. I would like to understand how to eat healthy and keep his blood sugar under control.
Becca says
Use Stevia. It is a plant that tastes very sweet but has no sugar and will not cause his blood sugar to rise like agave or honey. My fiance is diabetic, so we are growing a small stevia plant on the porch so he can just cut off a leaf and use it. It is very potent but works best if you crush it up to release the sweet juices inside. We got our plant from the farmers market. They do sell stevia in the store, but it is expensive and you have to make sure it is pure (the brand name is Truvia).
Amy says
I just started the 10-day challenge and am concerned I won't be able to find local meat. Is organic meat and/or meat in moderation a sufficient alternative?
Assistant to 100 Days (Amy) says
Hi Amy. Just do your best to find the healthiest meat available. Organic is better than non-organic. You could also choose to eat less meat during the challenge and replace it with other good and healthy protein sources: nuts, beans, and whole grains like quinoa, brown rice, etc. Hope that helps. ~Amy
Zahra says
This is a brilliant site - so glad I found it. A few weeks ago I started cutting out processed food and I'm looking forward to sinding out more and getting ideas from you. Thank you.