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
Tabitha Ladd says
I saw the recipe for sandwich bread for a bread machine. I don't have a bread machine. How would I modify the recipe so I can bake it in the oven?
Assistant to 100 Days (Amy) says
Hi Tabitha. Here is a very similar recipe: http://deliciouslyorganic.net/everyday-whole-wheat-bread/. ~Amy
Barbara says
Hi
I cant get started, for some reason there is an error, prob my PC but I wanted to sign up for the 10 day challenge?
Assistant to 100 Days (Amy) says
Hi Barabara. It should work. Give it another try: https://www.100daysofrealfood.com/take-the-10-day-pledge/. :) ~Amy
Kelly says
Love this challenge! We are working to eliminate processed foods in 2014. Not an easy challenge, especially with kids!
abare says
This is pretty much how we eat every day
Michelle says
What about we who suffer from celiac disease. Can we eat rice flour since we cannot eat whole wheat. What can be substituted for that? Thanks.
Assistant to 100 Days (Amy) says
Hi Michelle. We know some medical conditions require the adaptation of some rules. Look for gluten free whole grain flour or gluten free whole grain blends as much as possible. For instance, choose brown rice flour over white rice flour. Here is a post that might help: https://www.100daysofrealfood.com/2012/06/28/food-allergies/. ~Amy
Jennifer says
I am loving this site! I was having a difficult time deciphering the do's and don'ts....but your site is helping.
I am having a difficult time with the expense of this new way of eating. I have invested in a few dry ingredient staples that are using in the baking. However, the maple syrup! Goodness it is expensive. Does anyone have any suggestions on where I can purchase acceptable maple syrup? And, locally grown organic meats and fish, I just can't do it.
Any suggestions?
Assistant to 100 Days (Amy) says
Hi Jennifer. Costco has large containers of pure maple syrup for a good price. You might explore http://www.eatwild.com to find and compare sources of local meats. ~Amy
Jess says
1. I don't see any rules regarding salt intake; are there any?
2. What oils are acceptable?
Assistant to 100 Days (Amy) says
Hi Jess. These two posts will answer your questions: https://www.100daysofrealfood.com/2013/07/22/sodium-essential-salt/ and https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Gail W says
So what does one use to sweeten baked goods if sugar is out?
Assistant to 100 Days (Amy) says
Hello Gail. Lisa bakes with honey and maple syrup in her recipes. Check them out. :) ~Amy
Brittany Bischoff says
I see that raw sugar cane is not allowed because it is considered processed? I'm confused as to why/how it is considered processed?
Kelly says
Hi Morgan,
I started baking my own bread last summer when I tried cleaning up my diet - which meant cutting out sugar. I substituted honey for all my bread recipes that called for sugar and it worked fine. I also used sorghum, but personally preferred the taste of honey.
Assistant to 100 Days (Amy) says
Hi Brittany. Here is a more information on sugar: https://www.100daysofrealfood.com/2011/05/06/mini-pledge-week-9-no-refined-sweeteners/. ~Amy
Morgan says
Hey guys,
I am not sure if this has already been asked but when you are baking bread (we only make our own bread) what do you use in replace of sugar? I know the big one to activate yeast is the sugar so how would i go about that?
Assistant to 100 Days (Amy) says
Hi Morgan. Lisa uses honey. Here is her recipe: https://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/. ~Amy
Becky says
This is something I recently read about Vitamin Water: http://articles.mercola.com/sites/articles/archive/2009/05/26/what-is-erythritol-doing-in-vitamin-water.aspx
And if you just google it you'll find MANY articles about it.
Loletha says
I belive in you guys and im on day five for life
Lisa Hart says
What are your thoughts on Vitamin Water Zero?
Nicole says
I am considering trying to get my friends and family to join me for 40 days of real food as our Lenten sacrifice (Lent begins March 5 this year). It's a time of the year we're all willing to adjust our diets anyway, so I thought it'd be worth a try. In preparation, I have a few questions:
- Is Ezekial bread okay? It has more than five ingrediants, but they seem all natural. I get mine from Trader Joe's, but this is what I buy: http://www.amazon.com/Food-For-Life-Ezekiel-Original/dp/B005G1MQI2/ref=sr_1_1?ie=UTF8&qid=1389214383&sr=8-1&keywords=ezekial+bread
- Is there any chocolate that is okay to eat?
- I've read through the comments, and I'm assuming I have to give up my fair trade raw cane sugar (http://www.amazon.com/Wholesome-Sweeteners-Trade-Individual-Packets/dp/B000EA3M4M/ref=sr_1_13?ie=UTF8&qid=1389214291&sr=8-13&keywords=sugar+in+the+raw) but I thought it wouldn't hurt to ask!
- Can you recommend a good juice box? (I have a two year old, and it's so hard to figure out which is best for him. He only gets them sparingly, but I'd still like them to be the best quality).
- Is boxed coconut or almond milk okay? I've read some varying things on carageenan and I'm not sure what the bottom line is.
- Does milk have to be whole? Is a 1 or 2% organic variety okay?
- I give my kid about a pouch a day -- all organic (Plum Tots or Happy Morning). The ingredients look fine to me, but they're so easy and convenient I have to be a bit mistrusting. (ex: http://www.amazon.com/gp/product/B0030VJ70K/ref=rcxsubs_mys2_product_title and http://www.amazon.com/gp/product/B0054TWR9O/ref=rcxsubs_mys2_product_title
- We regularly drink these flavored waters... Are they okay? Hint http://www.amazon.com/Hint-Premium-Blackberry-Essence-Bottles/dp/B001HTR2E0/ref=sr_1_1?s=grocery&ie=UTF8&qid=1389215024&sr=1-1&keywords=hint and Talking Rain http://www.amazon.com/TalkingRain-Sparkling-Mountain-4-Flavor-16-9-Ounce/dp/B003P02EX8/ref=sr_1_1?s=grocery&ie=UTF8&qid=1389215047&sr=1-1&keywords=talking+rain
Sorry for so many questions, and if some of them are super obvious. I try to read labels, but I also know there's a lot done to be tricky (I discovered last year that some of the "All Natural" chicken I was eating was the brand name. It wasn't actually all natural).
Assistant to 100 Days (Amy) says
Hi Nicole. Let me try to answer in order 1x1. Ezekial is one of the best store bought options for bread. Technically, it does not fall within the rules because it has more than 5 ingredients and added gluten but it's pretty close. :) With the sugar, stick to just honey and maple syrup for the pledge period. For juice, it should be kept to a minimum but just be sure to buy organic and 100% juices. With the pouches, you can definitely find some with very few ingredients but always be wary of "natural ingredients" that are not specified. Waters should be flavored with nothing but 100% juice. Hope that helps. ~Amy
Sarah says
Do you have a recommendation for substitutes for dairy products during the 10 day challenge(have an allergy)? Right now I use store-bought almond milk (the cold carton), earth balance spread, and coconut milk (both the canned version and the cold carton). Or should I just make sure I get the kind with few ingredients and no added sugar?
Assistant to 100 Days (Amy) says
Hi Sarah. We know adaptations have to be made to the rules to accommodate various conditions. You can find a recipe for almond milk here: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. If you go with a store bought brand of almond or coconut milk, look for one with the fewest ingredients (no carrageenan), and one that is unflavored and unsweetened. Coconut oil is typically what we would sub for butter in recipes. ~Amy
Kim says
What's the story on soy milk....yay or nay. In all the smoothie recipes I've seen they recommend almond milk or coconut water.
Assistant to 100 Days (Amy) says
Hi Kim. This is a typical ingredient label for organic soy milk: Filtered water, Organic Whole Soybeans, Organic Fair Trade Unrefined Cane Sugar, Calcium Carbonate, Salt, Organic Fair Trade Vanilla Flavor, Vitamin A Palmitate, Gellan Gum, Riboflavin (B2), Vitamin D2, Vitamin B12, so it does not fall within criteria for the rules. Homemade almond milk and pure coconut water do not have all the added ingredients. ~Amy
Tiffiny Duke says
Just wondering if you have tried Dave's Killer bread http://daveskillerbread.com/breads/powerseed.html would you say this is pretty good for you? Would this be considered clean eating? I'm still learning.
Assistant to 100 Days (Amy) says
Hi Tiffany. While this bread does not technically fit within the pledge rules, as store bought breads go, it is pretty clean. ~Amy
Michelle Elliott says
Wow, I cant believe the things I am reading about Stevia. I started using Stevia in my coffee several months ago and now I am concerned about it. Last time I went to my doctor he told me my blood pressure was a little high and maybe Stevia is the reason.
Susan says
I love the idea of clean eating! Our problem is here in Alaska, especially during the winter months, the produce is horrible and so expensive! If you don't eat it within1- 2 days it goes bad! I've done clean eating before, but I really want to get my whole family eating real foods; any advice on not breaking the bank on bad produce?
Assistant to 100 Days (Amy) says
Hi Susan. You might find yourself being more dependent on the grocery freezer section during the winter months. Frozen veggies retain more of their nutrients than ones you would buy canned at the grocery store and, they are usually reasonably priced. For future reference, it might help to load up on produce when it is more available during the summer months and freeze it yourself to have on hand when it is harder to come by. ~Amy
Buffy Johnson says
What about "Sugar in the Raw"? Is that a whole food? Would be better in my coffee and tea instead of honey!
Assistant to 100 Days (Amy) says
Hi Buffy. If you are wanting to meet the pledge rules criteria, only honey and maple syrup are allowed as sweeteners. Sugar in the raw is still a refined sugar. ~Amy
Cecilia says
What brand pasta does Lisa refer to as 1-ingredient? Where can I find it? Thanks :)
Assistant to 100 Days (Amy) says
Hi Cecilia. Look at the ingredient labels for 100% whole grain pastas and you will find many that are only one ingredient (minus the water). :) ~Amy
Vicky says
We switched to Kamut pasta. One ingredient, lots of natural protein.... Awesome! Check it out :)
Jessi Scott says
Kamut pasta taste is way better than whole wheat too!
Laura says
We started the pledge yesterday! And WOW! We made your chicken tostadas,fresh salsa and your refried beans in the crockpot. It was the best Mexican food I've ever made. Needless to say it was a huge hit with the entire family! Thank you for your website it's such a huge help!
On to day two!! :)
Christine says
Where can I find the recipe for the chicken tostadas in the crockpot?
Assistant to 100 Days (Amy) says
Hi. Here is the tostada recipe: https://www.100daysofrealfood.com/2013/06/25/recipe-chicken-and-cheese-tostadas/. ~Amy
Natalie says
What about organic sugar that i purchase from whole foods - Demerara? I cannot go without sugar in my coffee and ive tried honey but its not good in coffee. I switched to the "Demerara" thinking it would be a better choice and it actually tastes better to me than the processed white sugsr. I do not like stevia...bad aftertaste.
jl says
After searching and searching for the right coffee sweetener I settled on agave. Its actually really good and all natural. I love my organic sugar too, but I have to admit its a processed cheat food.
Jennifer says
Try maple syrup.
Jeannette says
Try coconut palm sugar. Low glycemic index and plenty of nutrients.
Jessi Scott says
Im not sure, but I think this stuff, the way its harvested or processed, is pretty damaging to the environment. Ive heard about its health benefits over sugar, but I'd look into it.
Jessi Scott says
We use maple syrup! I can do honey/ agave in baking or tea, but not coffee.
Lisa Wolff says
Hi! There is a wonderful natural sweetener called Agave nectar that tastes just like the sugar you put in your coffee. It comes in a syrup form and is actually sweeter than regular sugar. It is also low glycemic for those who are diabetic. Good Luck!
Tara says
What are you thoughts on Smartfood White Cheddar cheese popcorn? The fact that it's a packaged food raises a red flag for me, but the ingredients aren't anything I can't pronounce, however I'm far from an expert on reading labels...
Ingredients: Popcorn, Vegetable Oil (corn, canola and/or sunflower oil), cheddar cheese (milk, cheese cultures, salt and enzymes), whey, buttermilk and salt.
Assistant to 100 Days (Amy) says
Hi Tara. Well, out of the gate, they are using refined oils which would knock it off our list as an approved snack. :) ~Amy
REAGAN says
What exactly is wring with white rice? What snacks come in a bag with 5 ingredients or less? I think I once read you eat Trader's pretzel sticks? :) Thanks!!
Assistant to 100 Days (Amy) says
Hi Reagan. White rice is a refined grain. Brown rice, on the other hand, is whole grain. Lisa does sometimes buy the 100% whole wheat pretzels from Trader Joes. Here is a list of some other store bought snacks: https://www.100daysofrealfood.com/2013/11/06/two-real-food-approved-store-bought-snacks/, https://www.100daysofrealfood.com/2010/07/04/for-convenience-the-best-store-bought-snacks/ (note: Triscuits are not an item Lisa continues to buy because they are made with refined oil), and https://www.100daysofrealfood.com/2011/04/21/for-convenience-the-best-store-bought-snacks-ii/. ~Amy
Ana Acosta says
I have a brand of real organic maguey sweet sap. They scrap the center of the plant and then collect the savia. It's organic, it's local, ¿is it allowed? it's Villa de Patos (Gral. Cepeda, Coahuila).
Assistant to 100 Days (Amy) says
Hello Ana. For the pledge, the only sweeteners permitted are honey and pure maple syrup and 100% fruit juice concentration. Also, I am completely unfamiliar with that sweetener. ~Amy
Renae says
I love sea food & still want it in my diet. Can I buy sea food like tuna, salmon & shrimp?
Assistant to 100 Days (Amy) says
Hi Renae. Seafood is perfectly acceptable. Look for wild-caught and sustainable fish. This might help: http://www.seafoodwatch.org/cr/seafoodwatch.aspx. ~Amy
Kat says
I'm sure someone has addressed this somewhere, but two of our five children are gluten- and casein-intolerant. No wheat, no milk, no butter, etc. I typically use Smart Balance vegan butter for them, although Earth Balance makes a vegan option, too. Any "easy" way to change recipes to a GFCF option? Doing everything is almost overwhelming, but to have to do everything doubly to accommodate our entire family, at a price point, will make this mama crazy! Thanks!
Assistant to 100 Days (Amy) says
Hi Kat. We know there are lots of people who have special considerations in their family's diets. We invite you to make the adaptations necessary to make the rules work for you keeping it as real as possible. We have a lot of readers who are using gluten free flours, almond milk, and coconut oil as substitutions in many of these recipes but we have not made those changes. I experiment all the time with gluten and dairy free options but I've yet to perfect it. :) Here are a couple posts from one of our past team members with further information: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/ and https://www.100daysofrealfood.com/2012/06/28/food-allergies/. ~Amy
Missy says
I've been doing this (eating real food only) for a year now off and on. I no longer eat jelly, but I was wondering is there an acceptable store brand jam like how akmak are acceptable store brand crackers?
Assistant to 100 Days (Amy) says
Hi Missy. Crofters is a brand I have purchased and has no refined sugar. ~Amy
Rosa says
Hello, what do you think of the new xylotol ? everybdy swears by it in the Uk and they say it is a natrual replacemtn for sugar thanks Rosa
Assistant to 100 Days (Amy) says
Hi Rosa. Xylitol is not something we use and we don't really know that much about it. We stick to honey and maple syrup which are about as close to nature as you can get as sweeteners go. We do know there are individuals with medical conditions that have to use sweeteners which fall outside of the rules. ~Amy
Abbie T says
Is it better to use whole milk or is 1 or 2% ok? Also, how about cheeses? Should they always be organic or would a cheese with only a few ingredients be ok. How do you feel about raw cheeses? Thanks!
Assistant to 100 Days (Amy) says
Hi there, Abbie. These posts will give you the low-down on dairy: https://www.100daysofrealfood.com/2010/08/12/milk-%E2%80%93-good-or-bad/ and https://www.100daysofrealfood.com/2012/06/18/cheese-and-other-dairy-products-are-they-processed/. Hope these help. ~Amy
Caroline says
I think I posted in the wrong spot! Are simply potatoes okay to use? Land o lakes butter or organic butter?
Thanks!!
,
Assistant to 100 Days (Amy) says
Hi Caroline. No, it does not fall with the pledge rules. I glanced at their ingredient list and it has additives and preservatives, things not found in a real food pantry. ~Amy
Tracy Marino says
I am very interested in trying this but I have a dilemma, my daughter is allergic to all nuts, apples, peaches, pears, cherries, plums, and basically any other fruit besides citrus. So this eliminates so many options, how do you handle your menu and options with allergies?
Assistant to 100 Days (Amy) says
Hi Tracy. We have many many readers who have allergies within their families, including mine. Seriously, who doesn't these days? We encourage you to adapt the menus and recipes to work for your own family...keeping it real, of course. My son has an oral pollen allergy which also eliminates a lot of fruit but we make it work with what he can eat. We also have gluten sensitivities, so that requires much experimentation. Have fun with switching things up! :) ~Amy
Noeleen says
This truly does sound do-able. Only thing is, I just don't trust them when they say "humanely raised". Everyone is trying to make cash, so why wouldn't they "just say it".
But yes, as above, it definitely feels do-able….
Cassie says
Hey there! With the new year I am trying out 100 days of real food. Already I am running into problems! I live in an area where local meat is very hard to find, and I am not all that interested in becoming a vegetarian…any tips on how/where to find local meat?? Any advice would be welcomed!
Assistant to 100 Days (Amy) says
Hi Cassie. Toward the end of this post are several sites that can help you on your search: https://www.100daysofrealfood.com/2011/05/20/eatlocalfoods/. :) ~Amy
Ana Acosta says
I just read the article about agave nectar. Here were I live we have this brand, it's called Villa de Patos which is a local nature-friendly and organic brand. They said in their website (and I had visited the producers)that the aguamiel it's collected from the agave plant, it's raw. This is the link http://villadepatos.com/en/products/maguey-sap/
I'm using it,and now I'm considering taking the 10-Day Pledge.
Paula says
http://Www.bountifulbaskets.org is a good resource for fruits/vegetables for areas that farmers markets have limited availability.
Ellene Meece says
So...I plan to have our traditional blackeyed peas tomorrow for New Year's Day. I don't see lentils, beans on the "Ok" list. But, I don't see it on the do not eat list either. What is the verdict?
Assistant to 100 Days (Amy) says
Hi there. Well, it is beyond New Year's Day. Hope you enjoyed your black eyed peas! Beans and lentils get a thumbs up! ~Amy
Rebecca says
I have a gluten allergy (not Celiac's Disease). Could you please recommend an acceptable brand of bread and pasta that I could try? I do not have easy access to any local gluten free bakeries. Thanks.
Sara says
try Ezekiel bread.... It makes really great toast! It has no yeast and is all raw...
KC says
Unless things have changed, Ezekiel does not make GF bread.
Assistant to 100 Days (Amy) says
Hi Rebecca. This is the brand I use when not buying Great Harvest's gluten free: http://www.foodforlife.com/products?tid_1=All&tid=2. ~Amy