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
Jen says
Do you really cut out all fast food restaurants? Or is there some that can be okay in moderation?
Assistant to 100 Days (Amy) says
Hi Jen. Yeah, no fast food while on the pledge. You can do it! :) Amy
Christine says
is this classified as clean as a breakfast meal
chobani plain greek yoghurt wih raspberries and gluten free muesli or do i cut out the muesli?
thanks
Assistant to 100 Days (Amy) says
Hi Christine. Sounds like a good breakfast especially if the muesli is just whole grain, nuts, and fruits. Beware of added sugars. :) ~Amy
Debi says
I buy organic dry stevia leaves from bulkherbstore.com When making tea just add a small amount (a little really goes a long what stevia leaves are very sweet) to the steeping tea for about 3 minutes and strain it off (doesn't have to be strained but it gets stuck in your teeth if you don't) It has a anise/licorice aftertaste but not too strong. I don't like anise but I don't mind stevia. To make a concentrated liquid/syrup fill a mason jar 1/3 full with dried stevia leaves and add water to about 1" from the top of the jar. Put a lid on it and place the jar in a slow cooker on low (sit the jar on a cloth to keep it from breaking) for a couple of days. The water will take on a green color. Not too hot. You don't want to cook the leaves. After a couple of days strain through a cheese cloth and store in the fridge. A few drops go a long way. I think this way is too strong so I've only done it once. You can just sprinkle the leaves on your tongue for a sweet touch. And remember: everything in moderation. Everything is bad for you if you ingest too much of it. Hope this helps.
Mary says
Do you have any meal plans specifically for vegetarians? We do not eat eggs or drink milk and limit our cheese intake due to lactose intolerance. We often fall prey to meat substitutes as our "protein" for meals. Any suggestions beyond tofu and beans that would fit the real food guidelines would be greatly appreciated. Thanks!
Assistant to 100 Days (Amy) says
Hi Mary. We do not have menus specifically geared toward vegetarians. However, if you scan our recipe index: https://www.100daysofrealfood.com/real-food-resources/recipe-index/ you will see many recipes that fit the bill. You may have to do some egg substitution with flax or chia: http://www.betternutrition.com/egg-substitutes/food/goglutenfree/1224 and I often substitute almond milk for milk. We encourage you to make whatever real food adaptations to the recipes that will fit your needs. Nuts, seeds, quinoa, flax, chia and hemp are a few suggestions of good protein sources that can be added to many recipes. Hope that helps. ~Amy
anais says
How can I lose weight by not eating processed foods?
Assistant to 100 Days (Amy) says
Hi Anais. We don't promote this way of eating as a weight loss strategy. However, some folks who cut out processed food do find themselves coming off with a bit of weight. These posts might help clarify: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/, https://www.100daysofrealfood.com/2011/04/29/mini-pledge-week-8-stop-eating-when-you-feel-full/, and https://www.100daysofrealfood.com/2012/09/19/why-are-americans-so-concerned-about-protein/. Hope these help. ~Amy
Megan says
Anais - I lost 60 lbs over nine months by counting calories, during which I started to adopt mostly organic foods into my diet. You can lose weight by eating whole foods, but you still have to maintain portion control as you would with any other food. Good luck :)
Tanya says
Hello I just sign up for the 10 day challenge and my Husband wants to know if honey greek yogurt is okay?
Assistant to 100 Days (Amy) says
Hi Tonya. If it is less than 5 ingredients with no added sugars, it should be good to go. You can also buy plain greek yogurt and add your own honey. Good luck with the challenge! ~Amy
Claire says
Would Truvia sweetener be allowed? It advertises as being a natural sweetener, but tons of things are "natural". Also, odwalla or kashi fruit and nut bars, are those allowed?
Assistant to 100 Days (Amy) says
Hi Claire. No, Truvia cannot be part of the 10 Day Pledge. It is an artificial sweetener. The only sweeteners approved for the pledge are honey and maple syrup. So as to not go into the details of certain brands, read the label. Do they have 5 or less ingredients? Is there added sugar or hydrogenated or refined oils? Just review the rules for any item that you are unsure about. :) Best of luck. ~Amy
Krisha says
Hi! I am curious about this challeng that i wanted to give it a try.. :) btw, is salt allowed the cooking?
Assistant to 100 Days (Amy) says
Hello Krisha. Yes, please join us in the challenge! Salt is fine in moderation if you are in good health. Good luck. ~Amy
Vanu says
What oils are ok to cook with? I recently heard that canola and veg oil were not good. Why? What can I use to pan fry? or saute with? Olive oil? or are there other oils I can use?
Also, what about organic raw agave syrup? is that ok to use?
How can I make bread at home that is edible with only wheat flour? or can I mix with King Arthur white flour? Thanks.
Assistant to 100 Days (Amy) says
Hi Vanu. Here are the oils Lisa cooks with:
For baking (in place of liquid vegetable oil): Melted butter or melted coconut oil
For baking (in place of solid shortening): Cold/solid butter or coconut oil
For low temperature sautéing: Olive oil, real butter, or clarified butter (a.k.a. ghee)
For high temp sautéing: Clarified butter (a.k.a. ghee), coconut oil, or pastured lard
For deep-frying (high temp): Pastured lard or coconut oil
We do not use agave and this helps explain why: http://www.foodrenegade.com/agave-nectar-good-or-bad/. And, Lisa often uses King Arthur's White Whole Wheat flour for bread baking. It is 100% whole wheat but a lighter variety. Best of luck. ~Amy
Sarah says
What about salt? I know salt is supose to be avoided but on the 10 day challenge is salted foods such us salted butter allowed? I really like my landalakes
Assistant to 100 Days (Amy) says
Hi Sarah. If you are in good health salt is fine...in moderation, of course. ~Amy
Valerie says
Hi there! Great, encouraging website. People need help understanding labels and what was intended as food. Why not also help them understand that "genetically modified" is not "real". So whenever eating corn, or soy which are nearly 85% GMO, chose organic. (also Canola oil and sugar beet, but I think you advise against those already)
Kaycie says
So the 5 ingredient thing...what if the package has more than 5 "whole food" ingredients? Is that ok?
Deb H says
I'm just starting the 100 days and am looking at labels. I bought some 100% fruit spread sweetened with fruit juice and fruit pectin. Is the fruit pectin okay according to the rules? How about organic palm fruit oil in peanut butter? Thanks!
Assistant to 100 Days (Amy) says
Hi Deb. Your peanut butter should have only peanuts and salt as ingredients and it is an item that should be organic as peanuts are very heavily sprayed with pesticides and such. You can find jams and jellies at grocery stores which are 100% fruit with no additives. Here is Lisa's recipe for jam: https://www.100daysofrealfood.com/2012/05/10/how-to-can-some-jam-a-simple-method-without-pectin/. Hope that helps. ~Amy
Julie says
Hi -- what's your take on water? What is the best source? Municipal tap, Reverse Osmosis, Bottled? How do you really know what is in any of these sources? I wonder about the RO systems and if they are regulated at all, could the tanks or components end up putting other chemicals in our water that are not good for us?
Thanks! Julie
Assistant to 100 Days (Amy) says
Hi Julie. There is so much conflicting information in this subject area. If you are worried about your tap water you can always have it tested. I rely on my filtered tap. Plus, plastic water bottles are piling up pretty high in our landfills. Here is some info from the EWG which might help: http://www.ewg.org/tap-water/whats-in-yourwater.php. ~Amy
Tamsyn says
I was wondering why cheese was included as this is a fairly processed product? Is it only certain types we should include? I only eat "real" cheese, like cheddar/blue/brie/goats, no dairylea/laughing cow/squeezy in a tube/flat prepacked slices (dear god thats not cheese!)but cheese generally is very high in fat, and a processed product. Are there less processed cheese that would be better or is it the usual advise of "in moderation"?
Assistant to 100 Days (Amy) says
Hi Tamsyn. This post addresses your question: https://www.100daysofrealfood.com/2012/06/18/cheese-and-other-dairy-products-are-they-processed/. ~Amy
Lea says
I was wondering about purchasing dried fruit. Much of it has added sugar. Is that still okay on this plan?
Assistant to 100 Days (Amy) says
Hi Lea. Dried fruit with added sugar would not be okay during the 10 day pledge as the only approved sweeteners are honey and maple syrup. Outside of the pledge, you should avoid added sugars whenever possible. Take a look at this: https://www.100daysofrealfood.com/2011/05/06/mini-pledge-week-9-no-refined-sweeteners/. ~Amy
Linda says
Many of your products are fairly expensive. Our family of 5 has a tight budget. Can you suggest some more reasonable/affordable alternatives?
Assistant to 100 Days (Amy) says
Hi Linda. Have you seen these: https://www.100daysofrealfood.com/100-days-on-a-budget/? I think these might help. Also, here is good advice from another blogger http://simplemom.net/about/. ~Amy
Therese C says
I so wish a local bakery were an option. We have to be nut-free, and none are. No one makes a safe bread. It's frustrating, because I cannot bake all of the bread that we eat, especially come summer when it is just too hot to bake, and our government charges punitive rates to those who use appliances like ovens during the day.
Cynthia says
Have you thought of using a bread maker/machine? You can usually pick them up at yard sales and thrift stores and many of the brands work great.
Whitney says
Hi! My name is Whitney. I'm 23 years old and I have struggled with my weight and my eating habits for as long as I can remember. At my highest I weighed 350 pounds, and now I'm at about 190 and I'm trying to lose what's left. But food is my biggest struggle by far. I really want to try this challenge and eventually turn it into a lifestyle, but I have one dilemma. I have braces and I can't eat many of the healthy snacks like dried fruits and nuts. Do you have any more suggestions for clean snack foods that are braces-friendly? Thanks so much.
Assistant to 100 Days (Amy) says
Hello Whitney. Wow, what an accomplishment!! Here is a long list of snack options which should include a number that will work for you: https://www.100daysofrealfood.com/2012/07/31/85-snacks-for-kids-and-adults/. Congratulations and good luck. ~Amy
Christine says
I am just curious about the rule that limits 5 ingredients? What if they are all "real" ingredients like organic sprouted ezekial bread?
Assistant to 100 Days (Amy) says
Hi Christine. A line had to be drawn somewhere in order to make the rules. Ezekial bread is a good choice as long as it is 100% whole grain and outside of the listed grains there are not more than 5 ingredients. ~Amy
Heather Hughes says
Hi There,
I've just recently heard of this site from the Pandora's Lunchbox book and I'm interested in taking the 10 day challenge. I have a quick question for you on protein powder and shakes, and if they fit within the rules.
I have a pretty heavy work out and weight lifting schedule and supplement meals with protein powder shakes. I make them myself with 100% Whey protein powder - unsweetened in Vanilla, unsweetened vanilla almond milk, and fresh or frozen fruit.
Thanks!
Assistant to 100 Days (Amy) says
Hi Heather. Welcome! Whey powder would not be an approved for the challenge because it is highly processed. Is there another way for you to add high protein without using whey? Perhaps a nut meal? ~Amy
Amber says
Is organic agave nectar ok? Is there any articles on that?
Assistant to 100 Days (Amy) says
Hi Amber. We do not use agave. This article helps explain why: http://www.foodrenegade.com/agave-nectar-good-or-bad/.~Amy
Chelsea says
Hi! I came across your website and am going to give your 10 day challenge a try. What did you prepare your food with? Is olive oil ok and if not, what do you recommend?
Assistant to 100 Days (Amy) says
Hi Chelsea. Welcome! This post should help you figure out what oils to use: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. Best of luck. ~Amy
Dawn says
Hey, I just wanted to let you know that I started a new blog and mentioned your website in my first post! Thanks for the great real food rules you have listed! You can check out my blog and http://www.lovesharinglife.wordpress.com.
Jen says
This blog looks awesome and I believe we are going to give it a try. I imagine this question has been answered, if so just point me in the right direction. 3/5 of us can't do milk, what do you recommend looking for instead? They drink soy, but what do I look for to make sure it is in the rules?
Assistant to 100 Days (Amy) says
Hello Jen. Have you tried making your own almond milk? Here is an easy recipe: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. I find it to be the best alternative though it is much lower in protein than dairy and soy. ~Amy
erica says
what about stevia in the raw? it is not processed like the other stuff. is that ok to use?
Assistant to 100 Days (Amy) says
Hello Erica. The Food Babe recently did an investigation into stevia. Hope this helps: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
Ryan says
Are items such as olive oil or real maple syrup okay once in a while for a whole foods diet?
Assistant to 100 Days (Amy) says
Hi Ryan. We use olive oil regularly: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/ as well as maple syrup as a natural form of sweetener: https://www.100daysofrealfood.com/2011/05/06/mini-pledge-week-9-no-refined-sweeteners/. ~Amy
Kim says
If sugar is a no no, how do you make cake? Or anything that normally requires sugar.
Liz says
I buy organic sugar (regular, brown, and powdered) from Trader Joes. At least it's not chemically processed like the white sugar in the grocery store.
Assistant to 100 Days (Amy) says
Hi Kim. While inappropriate during "The 10/100 Day Challenge", we do have a couple recipes that call for sugar such as Lisa's whole wheat chocolate cake: https://www.100daysofrealfood.com/2011/08/05/recipe-whole-wheat-chocolate-cake-with-easy-whipped-cream-frosting/. Typically, however, we use maple syrup and honey as our sweeteners even in baking. We limit our consumption of all sugars as much as possible. ~Amy
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Kim says
I understand that sugar is on the no no list but would Stevia be ok?
Assistant to 100 Days (Amy) says
Hello Kim. During the pledge, we use only honey or maple syrup as sweeteners. Beyond the pledge we have not recommended stevia because it is mostly purchased in a highly processed form. Here is a post the Food Babe did recently on stevia: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. This post will help going forward as well: https://www.100daysofrealfood.com/2011/05/06/mini-pledge-week-9-no-refined-sweeteners/. Good luck. ~Amy
Admin says
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Kristin says
Hi, I'm sure it's probably mentioned here somewhere, but what is your take on lunchmeat? I know most of them that we can buy in grocery stores are cured and are loaded with nitrates, etc. However, I found the brand "Applegate Naturals" at Trader Joe's and it is nitrate free, antibiotic free, gluten free, and the ingredients list only turkey, water, sea salt, and spices. I realize lunchmeat is already a processed food, but in my opinion, this seems to be the best of the worst. Thoughts?
Assistant to 100 Days (Amy) says
Hi Kristin. I think it is fair to say it is best to avoid deli meats most of the time. All animal proteins contain naturally occurring nitrites and nitrates. Applegate lunch meats products do also. In addition, the celery and sea salt they use in their curing process will also contain nitrates/nitrites. So, their label says "no added nitrates/nitrites" but is not nitrate/nitrite free. Best of the worst might be a good description. ;) Here is a post Lisa did addressing lunch meat: https://www.100daysofrealfood.com/2011/07/27/sandwich-inspiration-and-my-view-on-lunch-meat/. Good luck. ~Amy
Lexi says
I know that everyone has been saying only maple syrup or honey, but what about organic agave nectar?
Assistant to 100 Days (Amy) says
Hi Lexi. Only honey and maple syrup can be used during the pledge. Beyond the pledge we do not encourage the use of agave. This might help you understand why: http://www.foodrenegade.com/agave-nectar-good-or-bad/. Best of luck. ~Amy
john rudolph says
thanks for all your help.:)
Debbie Sniegowski says
I am curios to your thoughts on this.
http://wellnessmama.com/3486/do-you-have-a-wheat-belly-interview-with-dr-davis/
Star G. says
Hello, I stopped using sugar and artificial sweeteners a year ago. I've since been using agave nectar. However, should I be using honey instead? There's a lot of information on the Web, but it's very confusing to sort out.
Kind Regards,
Star
Assistant to 100 Days (Amy) says
Hi Star. I think you will find this link on agave very informative: http://www.foodrenegade.com/agave-nectar-good-or-bad/. And yes, we recommend honey and maple syrup as our sweeteners of choice, in general, but rely on them exclusively during the pledge. Good luck. ~Amy
Corey says
I believe this diet is awesome! But here are three extra tips to share with the people who may take the pledge:
1. Don't eat too many fruits and not enough vegetables (to control sugar intake)
2. Make sure that a majority of your food is cold/raw (more vitamin and minerals and less immune system reaction to the cooked food - leukocytosis)
3. Do not over eat!
There are many more tips for healthy eating but this is a great start to improving your diet. With the 10 day pledge guidlines and these three tips, I'm positive you're going to Love the results!
Gabriel says
Please guys check this site...http://notmilk.com/
Katie says
What about gum? Is sugar free gum allowed?
Assistant to 100 Days (Amy) says
Hi Katie. No, all gums that I am aware of either contain sugar or artificial sweetener. ~Amy