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
Peter says
Is beer allowed?
Assistant to 100 Days (Amy) says
Hi Peter. Yep, in moderation. :) ~Amy
Taylor says
You said no artificial sugar sweeteners, however, drinking is coffee is acceptable. What do you put in you coffee as the sugar substitute?
Assistant to 100 Days (Amy) says
Hello Taylor. During the pledge, we use honey or maple syrup. ~Amy
Becca says
How about Lara Bars? No chemicals, all natural ingredients (as far as I can tell), but se have more than 5 ingredients...are they permitted?
Assistant to 100 Days (Amy) says
Hi Becca. For the pledge, go for the Lara Bars varieties that have five or less. :) Or, Lisa has her own versions which are fab: https://www.100daysofrealfood.com/2012/07/01/recipe-homemade-larabars-4-ways-including-nut-free/. ~Amy
Suzie says
Forgive me if this is a repeat from someone else. The best way to manage a grocery store and obtain "real food" is to go around the perimeter of the store, not the isles. You will find bakery, veggies, meat and dairy in this area. Only dip into the isles for such items as pickles, baking supplies, canned goods, etc. Do not go up and down the isles.
After 20 years in Europe and now at home in America I simply go around the outside perimeter to get me "real food."
Great site, this......nice job. (Butter is not margerine, but a "real food" and not to be avoided.....just a wonderful item for your table and cooking.)
Jen Baldassarre says
I'm looking through the recipes on this site for some ideas but noticing that many of the recipes use butter. I have to look at the ingredient list on butter but doesn't it contain more than five ingredients? Just wondering what to substitute this for if I also eliminate butter...thanks!
Jackie says
LOL. Never made homemade butter? All it has in it is milk/cream, unless you add salt.
Jo says
REAL butter will never be any more than 2 ingredients, 1 if you use unsalted butter. If your butter has more, you're not using butter.
It's VERY easy to make your own. Whip heavy cream past the whipped-cream stage until it "breaks" into fat chunks and liquid. An electric mixer is great for this, and regular beaters work just fine. Once it breaks, collect the butter on the side of the bowl and knead out the buttermilk, throw it in a dish, and enjoy!
Jonathan Miller says
Kick out the wheat, barley, and rye and go gluten free and you'll have a winner of a diet!
Janelle Casanave says
Whats your opinion on oils? like EVOO or Coconut oil?
Assistant to 100 Days (Amy) says
Hello Janelle. This post should answer your question: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Briana says
Is agave an accepted sweetener?
Assistant to 100 Days (Amy) says
Hi Briana. The only sweeteners that are approved for the pledge are honey, maple syrup, and 100% fruit concentrate. We do not use agave and this might help explain why: http://www.foodrenegade.com/agave-nectar-good-or-bad/. ~Amy
Na'ama says
I understand that processed food includes flour, any type of flour, whole wheat included.
What your view point on this?
Thanks :)
Na'ama
Assistant to 100 Days (Amy) says
Hello Na'ama. Flours are processed but the Leakes choose to use 100% whole grain flours which are not as highly processed and retain more of their nutrients. ~Amy
Babs says
What is the difference between a sweet potatoes and normal potato?
Assistant to 100 Days (Amy) says
Hi Babs. A sweet potato is yellow to orange in color and is much sweeter than a regular potato. They are also more nutrient dense. ~Amy
Diane says
Is this a serious question? They are two different types of potatoes. One is white, one is orange, one is sweet, one is not. They taste very different.
Sarah says
Hi I am looking for a way to lose weight. I love the idea of whole foods and clean eating. Will this diet help with weight loss?
Assistant to 100 Days (Amy) says
Hi Sarah. Most people do find that by eliminating processed foods, eating whole foods (eliminating refined grains and sugar) and filling your plate with more vegetables and some fruit, helps with weight regulation and weight loss. ~Amy
Renee says
Hi You said you eat corn and corn meal is okay, but most corn is genetically modified and full of chemicals . Some veggie are also GM unless stated on package.
Apryl says
Hi,
I am so excited to challenge myself with this 100 day challenge. I am starting it on January 1st 2014! The question I have is what sort of sweetner can I use for my coffee? I will probably use an organic half/half but unsure of how to sweeten my coffee. Any ideas?
Assistant to 100 Days (Amy) says
Hi April. Here is a really yummy coffee drink that might help with your transition: https://www.100daysofrealfood.com/2011/03/04/recipe-maple-mocha/. :) Once the challenge is over, you might want to try coconut palm sugar in your coffee. ~Amy
Nicole says
My husband and daughter (and myself while breastfeeding) have dairy and soy allergies. Currently, we are using organic unsweetened almond milk as a milk substitute and Earth Balance Soy Free margarine as a substitute for butter. I hate all of the ingredients in those products, but I have no idea what to sub them with. For the purpose of the challenge, what suggestion do you have for milk and butter substitutions? Thanks!
Assistant to 100 Days (Amy) says
Hello. Allergies certainly add a challenge to following the rules. We understand that adaptations sometimes have to be made. Almond or coconut milk are good subs for milk, if you make your own, but replacing the butter(as a spread)is a bit more problematic. My kids dip their breads in olive oil that I dress up with rosemary, salt, and pepper. Coconut oil can be used for baking in place of butter. Here is a recipe for almond milk: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. Do your best and don't feel defeated if you can't follow every rule to a t. :) ~Amy
Jen says
Oh I am not sure about the "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." lol I love to bake and so does my daughter(and we bake from scratch, with sugar though). And I always make my own fries and chicken strips...and deep fry them ;) We may be in trouble if we stuck to this rule haha
Jennifer Marshall says
I was reading the ingredient labels on the snack foods available for sale in my work's break room and I was very surprised to see that Lay's original potato chips has only three ingredients (Potato, Oil, and Salt). I'm sure it is made with GMO potatoes and refined oil, but given it only has three ingredients would you say it is an acceptable snack (if eaten rarely in moderation)?
Assistant to 100 Days (Amy) says
Hello Jennifer. Deep fried chips do not fall within the rules nor does deep fried anything. ;) The following is an excerpt from the post and pertains to avoiding processed food, in general:
"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
Raymond Hayes says
Im sorry but meat and dairy is not a natural human food. these 2 are horrible for the body. We are herbivores not carnivores. Our body needs a constant flow of fruits and vegetables without the meat because meat is so damaging on our bodies. Milk is for baby cows only. We do not have the enzymes to break down lactose regardless of what the claims say. People will endlessly argue that we need meat and diary products but for years while i was consuming these 2 i had been getting horribly sick and always getting some kind of infections. Shockingly once i gave up these two the sickness, migraines and other infections stopped all together.
Laura says
The only question I have is about fish. According to the Monterey Bay Aquarium seafood watch guide, many of the best fish choices are farmed, and many wild-caught fish are actually caught in a way that harms the environment. What's the balance here?
Assistant to 100 Days (Amy) says
Hi Laura. That is true and it is often a tough call. Deplete a wild population or eat fish that are fed and raised in ways that are not natural or healthy?:( I'm afraid I don't have a good answer but their guide is excellent. ~Amy
Tori says
Hi!
What about cornmeal? Yes/no? My son loves corn tortillas and I found a recipe to make them with corn meal, which would be a huge help at getting him off the store bought ones. But I wasn't sure if cornmeal is ok. Thanks!
Assistant to 100 Days (Amy) says
Hi Tori. Cornmeal is fine. Just make sure it is 100% cornmeal. ~Amy
beverly davis says
What about edamame? Also, spices" sea salt, kosher salt, cracked black pepper, etc?
Assistant to 100 Days (Amy) says
Hi Beverly. All okay. ~Amy
Scott C says
I live on a real food diet, if it didnt walk or crawl I dont eat it, if it didnt grow I dont eat it, its that simple. i dont eat bread or cheese or anything man made. just stop eating chemicals epecially sugar, pasta and bread. Just ask your self when your not sure, have you ever seen a pasta growing in a field, does bread grow on trees.
Happy eatings
Scot
Susan says
I was looking at the Real Food rules and saw that deep fried foods are out. I already avoid them but could you elaborate on this particularly? For instance, if I made my own french fries with potatoes fried in olive oil, that is certainly not a processed food. Just curious. Thanks for your help. Love the site!
Assistant to 100 Days (Amy) says
Hi Susan. If you are doing the pledge or trying to otherwise stick hard and fast to the rules, then correct, no deep fried foods. However, this quote is also from the post and maybe a useful compass outside of the pledge: "8. 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." Hope that helps. ~Amy
Amber-Rose says
Hello, I had a question about Coconut Sugar. I didn't see it on your list and there is only one ingredient, Organic Granulated Coconut Nectar. Is this okay? I made a batch of Cloud Bread and it called for Stevia, but I read up on it first and looked at this site, then I found the Coconut sugar because I was gonna cave with buying the Stevia because I really wanted to try the Cloud Bread. Then happened to see the Coconut Sugar. My Cloud Bread won't be ready till tomorrow, but I just wanted to make sure that it was okay since it only has one ingredient. Love your site, am working slowly into this diet.....I think I can....I think I can....I think I can! :)
Assistant to 100 Days (Amy) says
Hi Amber. Technically, in order to follow the rules, the only sweeteners that are permitted are honey, maple syrup, and 100% fruit juice concentrate. Outside of the pledge, coconut palm sugar is said to be a lower glycemic and higher nutrient form of sugar. ~Amy
Loon Toon says
What are your thoughts about Bht and Bha?
Laura Mickelson says
Check out this link for information about BHA and BHT (and other additives)...both are bad in our food.
http://www.processedfreeamerica.org/component/content/article/1/365
Assistant to 100 Days (Amy) says
Hello. As a general rule, we avoid all chemical/synthetic additives and preservatives. That's not to say that we are successful 100% of the time but we try. :) ~Amy
Ashley says
I'm interested to see what you think about butter
Assistant to 100 Days (Amy) says
Hi Ashley. This post covers butter: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. The Leakes are big fans of good butter. :) ~Amy
Teresa says
What about using Nectresse as a sugar substitute? It's made from monk fruit. 1/4 tsp equals 1 tsp of sugar. The ingredients are Erythritol, sugar, monk fruit extract, molasses.
Assistant to 100 Days (Amy) says
Hi Teresa. We are pretty strict about the pledge rules. The only sweeteners approved as honey, maple syrup, and 100% fruit juice concentrate. We avoid the artificial stuff as rule, too: https://www.100daysofrealfood.com/2013/11/04/sugar-free-does-not-equal-healthy-startling-facts-artificial-sweeteners/. ~Amy
Eileen says
My son loves black olives and chickpeas! I always buy organic ones in cans. Should I buy fresh olives ? How do I find any make the chickpeas. Thanks.
Assistant to 100 Days (Amy) says
Hi Eileen. Are you looking for recipes that combine the two ingredients? If you Google them together, you will find several salad recipes. Stick with organic but canned is fine. You might look for BPA free cans but they tend to be pricey. ~Amy
Amanda says
I am on this diet (against my will actually) due to gestational diabetes. I am also overweight and weigh almost 250 lbs (I'm about 5'5) at 13 weeks pregnant. Though I am obviously overweight I have very good dense muscle tone (inherited from my father) I take sugar in my coffee and my bedtime snack is usually berries with Greek yogurt. I have been using Splenda for these. Is there a better sweetener that won't bust my bank account or raise my blood sugar? I can not have honey for this reason.
Assistant to 100 Days (Amy) says
Hi Amanda. We cannot give advice regarding medical conditions. Please go with the advice of your OB. If you want an opinion from a holistic perspective, you might try consulting with a naturopathic physician. Wishing you a healthy and happy pregnancy! ~Amy
Deborah says
I personally would get away from using Splenda. If you read up on it, it isn't what it claims to be. It isn't from sugar and is a chemical that is very harmful. I use Stevia. I don't know if it is considered a processed item on this program, but I use raw, local honey or Stevia. Stevia has vitamins and minerals and is derived from a stevia plant and to know knowledge has no side-effects. I believe these choices would be much more healthy for you and for your baby. For me, the sweeteners that have the 'tol' (such as Erythritol) at the end of the name are a sugar-alcohol (to my knowledge) and I know that for me I have a negative reaction to them. They make my digestive system very uncomfortable. They cause me to bloat and to be very 'gassy'. I don't believe they are a healthy choice. At least for me, they aren't.
Deborah says
sorry....
correction: "to my knowledge" has no side-effects.
Angie says
It says to avoid splenda….along with other sweeteners. Did you misread it?
Angie says
Oh, never mind. I guess you were replying to another comment. :)
Amanda says
I'm not entirely sure, but I believe coconut sugar is suppose to be low-glycemic.
Laura says
I believe that xylitol is low-glycemic also.
Stacy K. says
Hi Amanda,
I had gestational diabetes with my second pregnancy and found agave nectar. It does not give you the glycemic spike that sugar gives you and is very sweet! Ask your doctor if it's ok in your coffee (I only use a teaspoon and it sweetens it enough).
Good luck!
Liz says
We have been following your blog for over a year now. We have cut out most processed foods, but have come up with a new dietary restriction. We need to go Gluten Free. Do you have any tips on how to do that while not doing processed foods? I am finding it all confusing and overwhelming right now, and want to do what is best for our health. Any advice would be appreciated greatly!
Assistant to 100 Days (Amy) says
Hi Liz. Gluten free does add some challenges but it is completely doable, though the rules may have to be relaxed a little. We are not gluten free experts but you are welcome to adapt any of our recipes to accommodate your gf needs. Here is a post that will be helpful: https://www.100daysofrealfood.com/2012/06/28/food-allergies/. Deliciously Organic is a really great resource: http://deliciouslyorganic.net/ as is http://glutenfreegirl.com/. Hope this helps. ~Amy
Lisa says
You should check out Paleo!
Shelby says
What about butter can you eat real butter?
Assistant to 100 Days (Amy) says
Hi Shelby. The Leakes enjoy butter as one of their preferred fats. Here is more information: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Meaghan says
Hello!
I was wondering if there was any helpful hints to following this plan for those of us who are dairy and gluten intolerant?
Warm Regards,
Meaghan
Assistant to 100 Days (Amy) says
Hi Meaghan. We do not have menus that are adapted for dairy and gluten issues. You are welcome to make those adaptations yourself using the ingredients that work for you while sticking as close to the rules as possible. These two post should be helpful: https://www.100daysofrealfood.com/2012/06/28/food-allergies/ and https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. ~Amy
Zack says
I'm curious about the milk part. I'm sensitive to milk products and am trying to cut it out of my diet. Is it acceptable to substitute regular milk for goat's milk, almond milk, or coconut milk?
Assistant to 100 Days (Amy) says
Hello Zack. Yes, other types of milks are fine. Just do your best to make sure the rules apply to what you use. ~Amy
Samantha says
Loving your website and FB page! We are thinking about doing the 10-day challenge but I have two questions. The first seems silly, but would fresh pasta be considered a 'whole food'? I make my own with just flour, eggs and olive oil. Secondly, I have 3 little boys and every time I see the awesome lunches you make I know I can do better than the PB&J they currently get everyday. But, where do you find those awesome, bento-like containers? Thanks!!!
Assistant to 100 Days (Amy) says
Hi Samantha. They can be found here: https://www.100daysofrealfood.com/2012/08/09/product-review-lunchboxes/. ~Amy
Ray Schilling, MD says
Flour is refined food. You do not want to ingest pasta, rice, bread, potatoes as this will be broken down within half an hour into sugar, which leads to an insulin response. Too much insulin is what causes inflammation in the body causing arthritis, high blood pressure, heart attacks, strokes, Alzheimer's disease and cancers.
Read more here:http://www.askdrray.com/the-inconvenient-truth-about-convenience-foods/
Jerry says
How do you bake without some type of refined sugar? I realize that you can sweeten with other products (honey, sugar beets, maple syrup etc) but when baking you can not simply replace sugar with an alternate sweetener.
While I shudder to think what whole wheat flower might do to the texture of some baked items, that I can figure out.
Kate says
Can I do the 10 day pledge if I am going out to dinner on Friday night? I can choose carefully at a restaurant but it may not be 100% safe.
Assistant to 100 Days (Amy) says
Hi Kate. It is easiest to avoid restaurants during that time. However, if you can special order and ask a lot of questions, you might just be okay. ~Amy
Jeanne says
Just started the 100 day of real food two days ago. I have a few foods that I want to know if they are o.k. Triscuit , Amy's organic soups and egg beaters. I made the chili and honey wheat bread and omg they were soooo good
NancyK says
Hello! I just signed up for your blog today. I will be feeding myself and my husband on a limited budget. I am a diabetic and my husband has high cholesterol.
We want to decrease our sugar use but are not crazy about honey for our only sweetener. I have seen a product called Stevia In The Raw . . . would that be OK for sweetener?
My major concern with the Real Food diet is the cost of farm market & local meats. I have checked the prices on local meats & believe me it is high. All I can promise is to phase out processed foods and eat as much fresh produce & homemade meals as possible.
Thank you!
Assistant to 100 Days (Amy) says
Hi Nancy. Welcome! If you are going to use stevia, look for one that is pure. Most of what you will find is highly processed. This post will help: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. As far as cutting costs in getting started, this post will guide you, too: https://www.100daysofrealfood.com/2011/09/30/real-food-tips-12-ways-to-keep-it-cheap/. Do your best and make the adaptations necessary to keep you on track regarding your own special dietary needs. ~Amy
Sara says
I have always done most of my cooking from scratch and consider that I pick fairly healthy options for meals, but snacks and my sugar/chocolate cravings have always been a weakness in between meals. that was manageable through college with sports and living alone made portion control easy. however now that I've married a man with a huge appetite and no care for the type of food he consumes so long there is a lot and it tastes good, portion control has slipped out the window. furthermore law school is 3 years of a high stress filled schedule that just begs for overindulgence in all things butter, sugar, and chocolate; not to mention speedy grab and go foods.
I've recently decided that enough is enough and these last 15lbs just have to go if I want to continue exercising at the level I enjoy/require to keep my stress under control.
However, we are on a very tight budget and I've always kept a VERY well stocked kitchen. I just can't countenance throwing away all my baking essentials and on-hand ingredients away just to make the switch to real food. I'm also really bad at giving up my indulgences cold-turkey.
How would you recommend phasing out the old to make room for the new? I've seen lots of good guides on how to continue to purchase real food on a budget, but never one on how to effectively make the change.
Assistant to 100 Days (Amy) says
Hi Sara. If it works better for you to just phase things out, then that is what you should do. You might consider the mini-pledges where you are taking on one area at a time: https://www.100daysofrealfood.com/100-days-of-mini-pledges/, especially if cold turkey just leaves you feeling deprived. Best of luck! ~Amy
Gina says
A good rule of thumb that my mom taught me while grocery shopping is to shop around the perimeter where the bakery, deli and produce departments are located. Only go into the middle when you need something like flour or spices, it's where most of the processed foods reside.
Melissa says
Hi!
I'm really glad I came across your website. The older I'm getting, the more and more sluggish my digestive system is becoming. It has nothing to do with getting older. It has everything to do with the food I'm eating. I'm removing processed foods from my diet. Its not 100% gone yet, but I'm getting there. I will be attempting the 10 day real food diet once I figure out substitutions. I have a few questions. I understand certain things need to be cut out. What can you put in coffee or tea that isn't sugar? Can you use sugar in the raw, or unbleached sugar? If not, what is it I can buy to substitute? I did see you wrote honey and maple syrup; I just cant see putting maple syrup in my tea. But, you never know till you try right? I've cut out pasta and bread all together. I have to say, my digestive system is slowly starting to remind me of what it was like when I was 6 years old. My energy levels have gone through the roof, and I no longer need the 30 minute cat nap everyday after work. I still have a long way to go though. Anyway, if I make a recipe that calls for flour, what can you use in place of flour? Same for milk. We go through milk like crazy in my house. What do I need to look for on the labels? Is it possible to stick with cows milk? I'm not interested in soy milk at all. Almond milk is an option, but I'd much rather stick with cows milk. Do you know of any books or resources? Thanks much!
Assistant to 100 Days (Amy) says
Hi Melissa. Congratulations on getting started! These posts will go into detail regarding your questions: https://www.100daysofrealfood.com/2011/05/06/mini-pledge-week-9-no-refined-sweeteners/, https://www.100daysofrealfood.com/2011/04/22/mini-pledge-week-7-100-whole-grain/, and https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/. Regarding books, here you go: https://www.100daysofrealfood.com/recommended-reading/. ~Amy
Shannon says
I am new to this, so please forgive if this is a dumb question. Does it matter what kind of honey I buy? I was trying to stick with raw honey, but haven't noticed anything on this site about what is best. Thanks! I LOVE your website, by the way.
Stephen says
Hello Shannon,
Walker Honey Farm has 100% pure Natural Raw Honey! They are truly a company you can trust to purchase raw honey. You really do have to be careful these days purchasing honey at the stores -- some companies even put corn syrup in the honey to make it cheaper on their end. Plus, there is not enough label regulations on honey labels to stop companies from calling it "raw" or "natural" or sometimes even calling it "honey"! To me if you add something to honey--than it is NOT honey. However, Walker Honey Farm is known for their quality honey and handling their honey as carefully as possible. They even have their bees tested to make sure the bees have not been exposed to anything harmful. If you live in Texas, you can actually bring your container to the store and they will fill it up with their local Wildflower Honey. It is the only place I will buy honey.
Assistant to 100 Days (Amy) says
Hi there. The Leakes buy local raw honey. ~Amy
Jessica says
Hi! I like to find local honey at small farmstands or Farmer's Markets. There is some thought (though it still needs more research) that eating local honey provides a "vaccine" of sorts against local pollen that typically triggers seasonal allergies. By exposing yourself to it through local honey you build up an immunity to the pollen you're likely to encounter (here's an article that talks about it: http://health.howstuffworks.com/diseases-conditions/allergies/allergy-treatments/local-honey-for-allergies.htm). And you support small local business!