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
Summer says
Are there any cereals I can eat?
Assistant to 100 Days (Amy) says
Hello Summer. Finding a store bought cereal that meets the rules can be a challenge. Most have long ingredient list and are loaded with sugar but Lisa does buy one ingredient puffed or shredded wheat. She has a great granola recipe: https://www.100daysofrealfood.com/2010/04/04/recipe-granola-bars-cereal/ and a simple but yummy recipe for oatmeal: https://www.100daysofrealfood.com/2011/12/14/recipe-oatmeal/. Hope that helps. ~Amy
Beth says
Summer, I just wanted to add what I have found helpful for my kids. We are gluten free and dairy free in addition to the "pledge rules". My son is big on his cereal and I found some UDI's Gfree Au Natural Wildflower Honey/Oats granola at Super Target near me that he loves. We use organic coconut milk as our milk substitute and I am happy to say that the granola has been a life saver for our cereal must have mornings and snacks.
Noelle says
In supermarkets it is often hard to find dried fruit without added preservatives. Is it okay to grab these dried fruits?
Assistant to 100 Days (Amy) says
Hi Noelle. We try to find the ones without added preservatives and sugars. I know that can be a challenge but hey can also be found online. ~Amy
Emily says
Hello!
My family and I have been loosely following a whole foods diet for almost a year. Our general health and energy levels are the biggest difference we've noticed.
I am working on a persuasive speech for school and plan to use the whole food diet as my topic. Do you know of any recent studies or experts that discuss the whole foods diet?
Thanks,
Emily
Assistant to 100 Days (Amy) says
Hi Emily. Well first off, go to the start here page and comb through it: https://www.100daysofrealfood.com/start-here/. Then for further resources, check out: Michael Pollan, Robyn O'Brien, Jamie Oliver and, Dr. Mark Hyman. Also, there are many really informative whole food based documentaries: http://lettuceeatkale.com/2010/10-top-documentary-food-films/. Hope that helps. ~Amy
Erica says
In the "real food rules", is molasses OK?
Assistant to 100 Days (Amy) says
Hi Eric. Not during the pledge. We stick to honey and maple syrup. :) ~Amy
Marina says
I have enjoyed this website and am getting a lot of great ideas. Thank you! I'm wondering if you have seen this article ( http://www.slate.com/articles/double_x/the_kids/2014/01/organic_vs_conventional_produce_for_kids_you_don_t_need_to_fear_pesticides.html ) about organic vs. commercially grown produce, and what you might think of it. So often food scares cause us to actually eat less healthy and this was quite an eye opener. I know here you make more of a point to buy organic dairy than you do about produce. I am also grateful that you aren't doing the doomsday scary thing but encouraging people to move towards better health! Thanks again!
Assistant to 100 Days (Amy) says
Hi there, Marina. It is certainly useful to look at various perspectives. Here is a Huff Post bloggers rebuttal: http://www.huffingtonpost.com/kristin-wartman/safe-shmafe-how-slates-la_b_4737811.html. I think it is important to avoid, when possible, the dirty dozen but consuming lots of fresh produce, regardless, should be the rule of thumb. ~Amy
sarah says
is canned fish ok? like tuna salmon sardine? :)
Assistant to 100 Days (Amy) says
Hi Sarah. Yes, they are. Do be aware of mercury levels in certain fish, however, and watch your intake of those. ~Amy
marie says
Hi, Im a vegetarian. I am guessing I cannot have any tofu or seitan?
Assistant to 100 Days (Amy) says
Hi Marie. While tofu is certainly a more processed form of soy, you can find organic tofu that is only one or two ingredients which works for the rules just fine. :) ~Amy
cherry hurman says
Hi
I have a lot of trouble with strong spices, which can mean i tend to eat the same things over and over again. I cannot eat anything even lightly spiced. will this be a problem?
Assistant to 100 Days (Amy) says
Hi Cherry. You can adjust recipes to work for your needs as long as you keep the ingredients real. Lessening spices isn't a problem at all. ~Amy
Ruthann says
So do you classify your 100 days of real food to gluten-free or paleo diets?
Assistant to 100 Days (Amy) says
Hello Ruthann. No, we don't consider it a diet at all. It is a template for breaking dependence on processed food and instead switching to wholesome real food. ~Amy
Bobo says
Ewg.org
See how many products we are dying to buy. :)
I have read that pork and chicken they do not allow added hormones like beef. Is this so?
Why is it cheaper usually to buy products that are full of 15 not needed ingredients than buying the plain, which you can't find?
Assistant to 100 Days (Amy) says
Hello Bobo. It is true. Federal law prohibits the use of hormones in poultry or hogs. And, yeah we know, it all seems so wrong. Clean, healthy food should not be more expensive and hard to find. We vote with our dollars and need to work aggressively (staying proactive) toward changing our food system. ~Amy
Nikki says
My husband has to eat gluten free, many of these paramaters do not work for such a diet. What do you recommend when eating Gluten Free?
Assistant to 100 Days (Amy) says
Hi Nikki. We recommend that you adapt the rules to fit the needs of your family, keeping them as "real" as possible. When choosing gluten free flours and grains, look for those that are 100% whole grains. This post will help: https://www.100daysofrealfood.com/2012/06/28/food-allergies/. ~Amy
Lyn says
We have been following the "rules" for 6 weeks. Hooray. I noticed on the mini pledges that it mentioned fruit juice once a week. Is that what is recommended? Only one serving of juice- once a week?
Assistant to 100 Days (Amy) says
Hi Lyn. It does not need to be quite that restrictive but I can tell you that a whole orange is much more satisfying than a small cup of orange juice. My family really enjoys splashes of fruit juice in sparkling water. My kids call it homemade soda pop. :) ~Amy
fridge freezer sale says
real food for a real healthy life style.good tips to get started on this path.
Grace says
Is unsweetened soy milk okay?
Assistant to 100 Days (Amy) says
Hi Grace. Look for an organic brand with no added ingredients. Eden soy milk is just water and soy. ~Amy
Pep says
Hi can I use tinned beans such as chickpeas, kidney beans if they have less then 5 ingredients? Is frozen vegetables and cows milk ok? Thankyou
Assistant to 100 Days (Amy) says
Hi Pep. Plain canned beans are fine and most won't have added ingredients. Frozen veggies are fine, too as long as they are just the veggies. And, here is a post on milk: https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/. ~Amy
Anitra says
Look forward to beginning as of tomorrow :)
Erin says
Is agave nectar considered a "better" sweetener, similar to honey or maple syrup, or is it something we should avoid? Thank you!!
Assistant to 100 Days (Amy) says
Hi Erin. We do not use agave. This might help explain why: http://www.foodrenegade.com/agave-nectar-good-or-bad/. ~Amy
Casey Obem says
I already eat like this except for the fact I'm a vegatarian
Paula says
Just to clarify, is dark chocolate off limits during the 10-day pledge?
Assistant to 100 Days (Amy) says
Hi Paula. Off limits, unless you can find one that falls within the rules of five or less ingredients with no added sugar, artificial color, preservatives, etc. This might help: https://www.100daysofrealfood.com/2012/10/31/food-babe-investigates-death-by-chocolate/. ;) ~Amy
Kimberly says
Is agave juice considered a "real" sweetener?
Tara says
I would like to know that as well. We have used agave nectar in the past....is that acceptable as a natural sweetener?
Assistant to 100 Days (Amy) says
Hi Kimberly. We do not use agave. This helps explain why: http://www.foodrenegade.com/agave-nectar-good-or-bad/. ~Amy
Ting says
You are so right about Kid's menu!!! I don't understand why kid's menu always has deep fried things and french fries!! (I live in Bangkok, by the way). I always ask for extra plates and share adult food with them. However, there's a japanese restaurant chain here that serve home cooked style japanese food. Their kids menu are yummy!! Fresh veges, baked potato and grilled fish. :D
Stephanie says
I live in an area where there are no whole food markets and the "fresh" farmers market are out of season. Can I use free range grass feed meat from the supermarket sparingly?
Assistant to 100 Days (Amy) says
Hi Stephanie. Of course, just do your best. Also, go to http://www.eatwild.com and you might find something available in your area that you weren't aware of. ~Amy
John shurts says
Can we eat salad dressing?
Assistant to 100 Days (Amy) says
Hello John. We recommend homemade salad dressing because it is very difficult to find store bought salad dressing that fall within the rules. Here are some of Lisa's: https://www.100daysofrealfood.com/2013/07/03/recipe-simple-mustard-vinaigrette/ and https://www.100daysofrealfood.com/2011/12/16/salad-inspiration/. ~Amy
Madhava says
I am a bit bewildered. The rule no fried food does not fit into a paradigm of whole foods. If you encourage people to eat healthy animal products one of the healthiest and least wasteful things they can do is to use the excess fat in cooking other foods. Additionally many people are more easily sated and feel more nourished by eating more fat and less grains. I often sauté my greens or veggies in the fat from duck, or turkey, or pork,all pastured etc., whatever I have around or coconut oil, I only eat two meals a day and feel great, less snacking and less time in the kitchen. I see you answered when someone asked why that it is in the rules for the pledge. That to me is dogmatic, I would like to know why it is in the rules. I think this is a great site with lots to offer. And as a health coach would find it am interesting resource for clients or friends. However as a result of the unexplained dogma I would not recommend this site to clients or friends. I would feel uncomfortable and like healthy use of fat is being discouraged. Someone even went as far as to say potatoes fried at home in fat is junk food according to either them and or Michael Pollan, there is nothing junk food about it. It just reflects more dogmatic thinking. Generations of people have survived and thrived on frying foods in animal fat, there is nothing junk about. One piece of whole wheat bread has a pretty high glycemic index, it's more like junk food than a home fried potato. Just wondering what the reasoning is behind that rule. Thanks!
jana says
How come every comment on here has been answered except for yours? :)
Assistant to 100 Days (Amy) says
Hello Madhava. While the method you use is the right way to deep fry, the majority of deep fried foods in this country are deep fried in refined oil. The Leakes wanted to eliminate grey area and needed to draw the line somewhere on this topic. ~Amy
Lisa says
Madhava -
Simply put, this is a completely voluntary site. If you don't agree with what's been set-forth, then simply don't do the pledge or participate in the ideas and suggestions put forth. There's no need to create opposition.
Sarah says
Hi! Regarding the 10-day pledge, how about butter?
Assistant to 100 Days (Amy) says
Hi Sarah. Butter is fine and a grass fed organic variety is best. :) You might find this helpful: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Bethann says
is oatmeal (steel cut oats) considered ok for the 10 day pledge?
Assistant to 100 Days (Amy) says
Hi Bethann. Yes! Just steer clear of the individual packaged, highly processed ones. ~Amy
jim toepfer says
Is'nt all cheese processed? what cheese can you eat,and cheeses should be avoided?
Assistant to 100 Days (Amy) says
Hi Jim. This should answer your question: https://www.100daysofrealfood.com/2012/06/18/cheese-and-other-dairy-products-are-they-processed/. ~Amy
Lori says
I understand that potatoes have a lot of nutrients but every diet I have been on has you avoid them because they are high in starch. Is this the same philosophy here?
Assistant to 100 Days (Amy) says
Hi Lori. No, not really. We encourage people to eat a wide variety of whole foods. We don't shun potatoes...especially the sweet ones. :) ~Amy
casey says
Why are deep fried foods forbidden? If I take organic potatoes - fry them in healthy oil (like coconut) how is that not 'real food'? Two ingredients (maybe 3 if you put salt on them) seems like it shoudl be ok. Unless you are just referring to comercially fried foods which are much different.
Assistant to 100 Days (Amy) says
Hi Casey. It is a pledge rule. Outside of the pledge, see number 8 above under "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." Hope that helps. ~Amy
casey says
Ok thanks I was confused. I usually bake potato or sweet potato strips in the oven for 'fries'. I love fried chicken but it is such a pain to make I probably only have it two or three times a year.
anonymous says
hey i used your website/ blog for my school project in science. thanks!
Mindy says
I have a couple of questions. #1 is cornstarch ok? Also, what about real cane sugar?
Assistant to 100 Days (Amy) says
Hi Mindy. Nope. Both of those are highly processed ingredients. The only sweeteners approved for the pledge are honey, maple syrup, and 100% fruit juice concentrate. Arrowroot powder is more whole and less processed replacement for cornstarch (outside of the pledge). ~Amy
Stacy says
Why are eggs listed as dairy??
Eggs come from chickens not cows!
Assistant to 100 Days (Amy) says
Hi Stacy. Eggs are often lumped with dairy as they are an animal byproduct. :) ~Amy
Daniel says
I would just try to avoid sugar all around. Only if it is coming from the fruits I would consume.
Sibyll says
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."
Unless you like to bake. I can whip up chocolate chip cookies--from ingredients to eating--in under 30 minutes. If I let myself bake every time I wanted sweets, the frequency would definitely not be appropriate.
Diane says
I know it says no deep fried foods but what if it's fried in coconut oil?
Assistant to 100 Days (Amy) says
Hi Diane. Not during the pledge. :) ~Amy
Eileen says
Hi Jackie,
I was able to get off of high blood pressure medication by losing weight (I did WW's) & watching what I eat. It's something that I have to continually watch & check. Eileen
Critical Reader says
I am confused about the sweeteners. In your mini-pledge article you only allow honey and maple syrup. In this article, fruit juice concentrate is also allowed. Can you give as some more details about it? I have never seen fruit juice concentrate for sweetening in stores. I only know some of the concentrates food industry uses - mostly for legal cheating purposes.
Assistant to 100 Days (Amy) says
Hi there. 100% fruit juice concentrate such as apple, grape, and orange juice can be found in the frozen section of your grocery store. These are the juices that are in a highly concentrated condensed form and would need to be reconstituted with water before it is consumed as a drink. My family often uses small amounts to liven up our sparkling water. Look for one that is organic and has no additives. ~Amy
Eileen says
Hi! Love your blog & I recommend it to all my friends that are starting on this whole foods movement. One request would be that "eggs" are removed from the category of Dairy - they are not an actual dairy product (from a dairy cow) and could be confusing to those that are looking to, for instance, omit dairy from their diet. I understand they are sold in the refrigerator cases near the cheese and yogurts at the market which I think in part leads to the confusion. Otherwise, your site and information are an excellent resource! Thank you for all the hard work and diligence that you do to maintain the site and keep us informed and up to date!
Alistair says
What are the rules for bacon and deli meats? Are they allowed?
Assistant to 100 Days (Amy) says
Hi Alistair. This post will help answer your question: https://www.100daysofrealfood.com/2011/07/27/sandwich-inspiration-and-my-view-on-lunch-meat/. ~Amy
Becky says
Filtration is still a process. My comment was in response to this snarky comment "Assistant to 100 Days (Jill)
December 21, 2012 at 9:16 pm · Reply
Hi Jason. I think the simple fact that it is a “process†speaks to what the issue with it is. Jill".
I found that to be a rude response to a valid question and wanted to point out it's not the fact that it goes through a process that makes it bad but specifically what that process entails.