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
Daniel says
Did you know that Splenda does have calories? It contains maltodexrin and dextrose which provides the calories!
Individual packages contain less than 1 gram of carbohydrate.
1 cup of splenda granular contains 96 calories ans 24 grams of carbohydrate!
Don't trust food companies. They are marketed to make money!
Mary says
Don't use it. It has acenic in it! Use Trivia which is Stevia but tastes beyter. Read the book "Skinny Bitch" or uf you prefer "Skinny Bastard"
Kathy says
this mama of 5 little boys is on it!! I was concerned at first,while we are largely organic and eat well.. we are (mostly) dairy free and all gluten free but then I read about using brown rice flour;) Now...should the brown rice flour be labeled differently to be a "whole" food?
Assistant to 100 Days (Amy) says
Hi Kathy. Just make sure it is 100% whole brown rice flour and not a blend. :) ~Amy
Gretchen says
My husband has type 2 diabetes and the Dr. recommended nutritionist told my husband to useSplenda and to drink diet soda if he wanted sweets.. this seems wrong... any ideas? Thank You in advance.
Assistant to 100 Days (Amy) says
Hi Gretchen. I just shared this with another reader. Maybe you will find it helpful: http://www.kitchenstewardship.com/2011/08/24/6-steps-to-a-real-food-diabetes-diet/. ~Amy
Sandy says
So are there any salad dressings that you can have?
Assistant to 100 Days (Amy) says
Hi Sandy. It is very difficult to find a store bought dressing without a long list of questionable ingredients. Lisa has several dressing recipes. Some of them can be found here: https://www.100daysofrealfood.com/2011/12/16/salad-inspiration/. ~Amy
Randi says
Are you using only Organic and NON GMO ingredients? If not you are kind of defeating the purpose of the worh Healthy.
Assistant to 100 Days (Amy) says
Hello Randy. We encourage organics when feasible for people as well as non-gmo. But not all have means or access and eating non-organic whole foods is certainly far more nutritious than eating processed chemical laden junk. ~Amy
Cathy says
We switched to soy and almond milk in our house (have been trying to limit dairy to help my sons respiratory issues and it is helping - have only been doing this a couple months though). The brands that I get are labeled non-gmo project verified, but not organic. Opinions on almond/soy milk? I'm just starting to really look at what we eat, and more importantly where what we eat comes from. Have always eaten lots of fruits & veggies - as much organic as we can get. However, now that I start reading into it more in hopes of finding something more to help our overall health, it's kind of overwhelming! Advice is welcome:)
Alyssa says
I know it says no fried food, but my husband was curious as to why we can't if it with good oil an if we do it ourselves? Thanks
Assistant to 100 Days (Amy) says
Hi there, Alyssa. Anything fried would fall under #8 above: "Lastly, to once again quote Michael Pollan, he says to “eat all the junk food you want as long as you cook it yourself.†If you had to peel, chop and deep fry potatoes every time you wanted French fries then you might not eat them very often. Only eating “junk food†such as cakes, sweets, and fried foods as often as you are willing to make them yourself will automatically ensure the frequency is appropriate."
~Amy
Kathy Conley says
I just purchased a bag of Tortilla chips with ingredients: white corn, vegetable oil that could be canola, corn or sunflower, toasted corn germ and salt. Are these okay to eat?
Assistant to 100 Days (Amy) says
Hi Kathy. Nope, not if you are doing the pledge or trying to follow the rules. The chips are made with refined oils. Here is a little more information: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Rashmi says
What about pulses, legumes, and lentils? The Indian diet is rich in all of these (think dahls, chickpeas, black eye beans, etc) which I believe should be considered real foods, but i wanted to confirm since they are not explicitly called out in your post?
Assistant to 100 Days (Amy) says
Hello Rashmi. Of course, those are all very real. :) Enjoy. ~Amy
Donna says
I am so glad I was able to watch The Dr's today and saw you and you're challenge. I am on a very strict diet for stomach issues!!
No dairy, no sugar, no flour and no chicken or tomatoes. I am a farmer, but of grain sorghum and cotton. We always have a summer garden but not winter, so with your inspiration, I have googled information about having my own garden, but I'm going to start small in pots and maybe eventually get out to the big field. My son had chickens not too long ago also, and those r the eggs I need so I think I'll get some more chickens. Unfortunately I am one of those that only has Wal Mart and HEB close!! I'll grow my own!!!
Wish me luck!!
Amanda says
What if the only place you have to shop at is Walmart?
Assistant to 100 Days (Amy) says
Hi Amanda. Walmart has come a long way in recent years in carrying a variety of organics and a broader produce selection. Also, most stores are willing to stock some items at your request. By using the rules as your guide, you should still be able to find most of the real ingredients you need to prepare real meals. ;) ~Amy
Kimberly says
Eat local?
I understand the value of eating local, but living in the Great Lakes region there is no fresh local for at least 6 months out of the year. How do I really eat local between November and May?
Assistant to 100 Days (Amy) says
Hi Kimberly. Yes, depending on how far north we live, it becomes more difficult to eat local throughout the cold months. Just do your best. Going forward, it helps to freeze or can produce while it is abundant, inexpensive, and in season. (I have peppers and berries to last for a while but I am so going to be missing fresh tomatoes!) And, if you are a meat eater, many people both to save money and to have access during cold months, choose to buy a whole animal which they then have processed into various cuts of meat that can last throughout the season. ~Amy
Mackenzie Wilder says
So I ran across this challenge. I am currently a college cross country runner that has been working on cutting out sugars and white flour. I saw this and think it would be great in helping with training, however I was wondering if you had any suggestions for quick and easy meals and snacks since that tends to be my biggest problem.
Assistant to 100 Days (Amy) says
Hi Mackenzie. These posts should get you started: https://www.100daysofrealfood.com/2012/07/31/85-snacks-for-kids-and-adults/, and when you have to get a quick meal in: https://www.100daysofrealfood.com/2012/04/10/real-food-tips-4-super-quick-wholesome-dinners/. ~Amy
Laura says
Is tofu allowed?
Assistant to 100 Days (Amy) says
Hi Laura. Organic tofu, traditionally prepared without additives, is fine. ~Amy
Amy says
I am gluten-free, dairy-free and fish-free, so some of your guidelines make the already difficult eating more challenging for me. Any suggestions?
Assistant to 100 Days (Amy) says
Hi Amy. I am also gluten free and mostly dairy free, as well. I do eat fish time to time. :) I substitute with a lot of almond milk, coconut oil, and whole grain gluten free flours like gf oats, buckwheat, brown rice flour, etc. I also eat a lot of fresh fruit, veggies, salads, quinoa, and rice. You might want to take a look at http://deliciouslyorganic.net/ for additional recipes that are gluten free. ~Amy
MJ says
I'm sort of confused...
Whole foods and non-packaged foods are so very different to me.
Dairy- everything dairy comes in a package.
When I think of whole foods, I think of vegies, fruits and fresh meats.
I'm not really sure I understand if what I'm selecting is good for me or not.
Assistant to 100 Days (Amy) says
Hi MJ. It can be a little confusing when you are just making the switch. This will help clear it up: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/. ~Amy
Nancy says
Sorry. Guava?
Assistant to 100 Days (Amy) says
Hi Nancy. If it is 100% juice, it is okay in moderation. ~Amy
Leslie says
In light of all the symptoms people suffer from artificial sweetners of most kinds, it would seem sugar, in moderation would still be safer to consume. I know this is an exception with diabetics and others. The sweetener in gum caused my son to have loose stools. Go figure. All things in moderation...
Amberly says
I am interested in starting the pledge however I have problems with lactose and can't drink milk. I use almond milk instead. Is this acceptable?
Assistant to 100 Days (Amy) says
Hi Amberly. We understand adaptations that must be made for food sensitivities. It is best to make the almond milk yourself, so you avoid all the additives that come in the store bought kind. Here is a recipe: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. ~Amy
Mackenzie says
wow this website is an inspiration! I keep telling myself I want to do thing like this, and then I get so tired with working full time and going to grad school full time and I end up just heating up or cooking whatever I can find that is quick and easy.
I really need to force myself to be better about what goes into my body... I am feeling the adverse side effects lately!!
Leah says
Are there any cereals that are good to eat?
Assistant to 100 Days (Amy) says
Hi Leah. Lisa depends on her homemade granola: https://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-cereal/, oatmeal: https://www.100daysofrealfood.com/2011/12/14/recipe-oatmeal/, and will sometimes but an organic puffed 100% whole wheat or shredded 100% wheat. ~Amy
Geprge Hayduke says
This is how I eat (minus the grains...I don't really eat grains)
One quibble. There is no reason to moderate meat intake.
Alison says
Just curious about the five ingredient rule? Why 5? What is something has more ingredients but all are good and real? Thinking crackers with lots of seeds etc.
Assistant to 100 Days (Amy) says
Hi Alison. The line had to be drawn somewhere with processed food ingredients and this is the Michael Pollan rule of thumb. So, for the pledge, we think it is important to stay within those parameters. That said, beyond the pledge, if the extra ingredients are whole foods then I think you can look the other way...but don't tell anyone I told you that. :) ~Amy
Karen says
I have been following your web site for awhile now and absolutely love it. I have 3 kids (the youngest being 11 months) and exercise 5x/week. I've always eaten pretty well, but processed foods is part of our everyday diet. (My dad worked for Nabisco for 42 years so it's ingrained in me!) But I'm ready to eat as clean and healthy as I can. I can't always buy organic or from a farmers market but will do the best I can, and am excited to start these next 10 days processed food-free. I'm looking forward to breaking my sugar addiction and seeing how I feel. Thanks for the motivation!
Toni says
The Whole Wheat bread I usually make in my bread machine calls for molasses. Is that acceptable during the pledge?
Assistant to 100 Days (Amy) says
Hi Toni. Not during the pledge. You could replace the molasses with honey, however. Here is Lisa's recipe: https://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/. ~Amy
Deborah says
Hi, I have a few questions. I buy organic flour and organic sugar. Can I use it during the pledge? Also, I need a good recipe to make my own sandwich bread, I do not have a bread machine.
Assistant to 100 Days (Amy) says
Hi Deborah. Your flour should be 100% whole grain. We do not use refined flours even if they are organic. The only sweeteners that are approved to use during the pledge are honey, maple syrup, and concentrated 100% fruit juice in moderation. And, here is a recipe for a bread loaf that does not require a bread machine: http://deliciouslyorganic.net/everyday-whole-wheat-bread/. ~Amy
Jennifer says
What brand of peanut butter do you use? Also, what do you put in your coffee to make it creamy? Almond milk? condensed milk?
Assistant to 100 Days (Amy) says
Hi Jennifer. Look for an organic peanut butter with only peanuts and maybe a little salt as ingredients. Lisa uses whole milk for their coffee drinks. ~Amy
April says
I eat PB2! Its amazing! http://www26.netrition.com/bell_plantation_pb2.html
Kara says
PB2 has added sugar- why screw peanut butter up by doing that to it? Not what I would call a clean food.
Toni says
I am signing up to start the pledge in November and have been experimenting with different recipes to help prepare myself. So far my kids love everything. However, I personally need to eat dairy free and gluten free. What alternative flours are acceptable to use during the pledge. I am trying to make some bread or muffins for myself.
Leanne says
Hi, my husband and I are going to try your 10-day... It is perfect timing because we leave on Halloween to visit his parents, and if can usually convince him to do things in small chunks :-) What recommendations do you have when goals differ a lot? While we share interest in clean eating, supporting local, being healthy, simple foods, etc, I'd love to drop a couple pounds but he is one of those tall thin marathoner types and always going for calorie density. Any advice is appreciated!
Karen says
We have been eating like this for years and it's no longer challenging at all. The only other thing we've eliminated is WHEAT. it's 99% GMO in the USA and is responsible for a miriad of symptoms. Read "Wheat Belly" and "Wheat Brain." You won't want to serve it to your children any longer....guaranteed.
Alexis Guethler says
Chocolate. Is chocolate legal? Please please.
Assistant to 100 Days (Amy) says
Hi Alexis. It would be very difficult to find a chocolate that meets the 5 ingredient and no refined sweeteners rules. You could incorporate unsweetened cocoa nibs (and maybe sweeten it w/honey) but that will be different from the chocolate you are used to. I get it, though, going without a piece of dark chocolate for 10 days can be a challenge. :) ~Amy
Renee Wilson says
What are your thoughts on Stevia is this ok to use?
Assistant to 100 Days (Amy) says
Hi Renee. We do not use stevia as it a highly processed sweetener. If you are using it in its natural green leaf form, then it is probably okay. Unfortunately, the white powdered form is what is most commonly available. ~Amy
Leah says
Eggs aren't dairy products. They're chicken products.
Dairy products are milk and things made from milk like cheese and yogurt.
Eggs would normally be grouped with proteins like beef, pork, chicken and seafood.
stacy says
Hi! Are spices ok on the 10 day challenge? What should i look out for?
Assistant to 100 Days (Amy) says
Hi Stacy. Spices are just fine. Just be sure they are free of additives and preservatives. ~Amy
heather says
tips for picky eaters Hubby is just as bad as my toddler help
Assistant to 100 Days (Amy) says
Hi Heather. Most of us have been there to some degree. Just don't give up with either of them. Peruse our picky eater posts and see if you can adapt some of the ideas for young and old alike. :) This will get you started there: https://www.100daysofrealfood.com/2012/12/07/picky-eater-vs-problem-feeder/. And, here is a look at how to help a reluctant spouse: https://www.100daysofrealfood.com/2011/07/07/convincing-a-reluctant-spouse-to-eat-real-food/. Best of luck. ~Amy
debbie mcfarlane says
i am a vegan. i rely on WAY TOO MUCH processed food...... veggie burgers, veggie meatballs, chicken etc. i was looking at my freezer labels after reading this and holy moly - tons of ingredients in those fake deli slices, burgers, etc. however, i noticed that the ingredients on my GARDEIN (brand name) products seemed better. do you have any idea what products are ok to eat besides the normal tofu, tempeh, tvp, etc and of course, grains, fruits and veggies. and you say - no cans. what about canned beans? thanks
Assistant to 100 Days (Amy) says
Hi there. Nothing canned, boxed, or packaged with more than 5 ingredients is the rule. Canned beans are fine. Just look for those that have BPA-free liners. Eden makes them and others are joining rank. ~Amy
Sharon says
Is rapadura okay on the 10 day challenge?
Assistant to 100 Days (Amy) says
Hi Sharon. The only sweeteners that are approved for the pledge are honey and maple syrup and fruit juice concentrate in moderation. ~Amy
Erica says
I was looking to buy canned tomatoes for a spaghetti sauce, and I found they contain citric acid. Is this a real food or should it be avoided since it is a food preservative, but a natural one?
I love this site it has really changed our lives. I too am reading labels and saying interesting things like "this isn't really organic it doesn't have the seal"!
Assistant to 100 Days (Amy) says
Hi Erica. We try to avoid additives/preservatives as much as possible. Citric acid is very common and relatively benign but you can definitely find jarred sauces without it. I but Trader Joe's Organic Marinara but there are many others. Also, spaghetti sauce is pretty easy to make: https://www.100daysofrealfood.com/2010/07/19/recipe-homemade-spaghetti-sauce/. ~Amy
Kathy says
I am wondering about whole wheat pastry flour and coconut sugar-are they considered whole foods?
Assistant to 100 Days (Amy) says
Hi Kathy. Pastry flour is fine as long as it is 100% whole wheat. Only honey and maple syrup are approved for the pledge. Coconut sugar is a good sugar choice post pledge. ~Amy
Erica Verschelde says
Hi. I'm sure this is a stupid question but can't find the answer. Is organic butter ok? Also, what about mayonnaise?
Assistant to 100 Days (Amy) says
Hi Erica. Organic butter is fine. Homemade mayo would be okay as long as you make it according to the rules with no added sugar, refined oils, etc. It is difficult to find a store bought one that fits within the rules. ~Amy
Terri says
Is organic cane sugar allowed?
Assistant to 100 Days (Amy) says
Hi Terri. No, not during the pledge. Only honey and maple syrup, the least refined of the sweeteners, are permitted. ~Amy