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
Sandy says
Okay, so I am trashing my trevia but what about stevia liquid sold in health food stores? Is it safe to sweeten my tea and cereal?
Assistant to 100 Days (Amy) says
Hi Sandy. This post that Food Babe contributed on stevia will help: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
Julie says
Eggs are not dairy. They are more similar to meat.
Meg says
But are found in the dairy section of your local store. :-)
Brandi says
I'm not understanding how beer or even wine for that matter fall under whole foods. Can you please explain?
Assistant to 100 Days (Amy) says
Hi Brandi. The Leakes do consume some things that are not in a whole food form. Beer and wine are permitted simply because they feel it is okay to enjoy beer and wine from time to time. ~Amy
Nicole says
hello,
I was wondering why fat free milk isn't allowed.
Assistant to 100 Days (Amy) says
This will answer your question: https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/ and https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/. ~Amy
Nicole says
I was wondering why fat free milk wasn't an option.
Assistant to 100 Days (Amy) says
Hi Nicole. This will answer your question: https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/ and https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/. ~Amy
Ashley says
I have a Minute Rice Multi-grain Medley on hand and I'm wondering if it's allowed. http://www.minuterice.com/en-us/products/241/Multi-GrainMedley.aspx
Assistant to 100 Days (Amy) says
Hi Ashley. Yep, that ingredient list gets a thumbs up...only whole grains. :) ~Amy
Ashley says
Thank you so much! It's such a time saver for us. :)
megan says
Hi there. I am vegetarian and just wondering if tofu and tempeh are considered ok. Both are processed but generally not considered "bad" by most folks.
m
Assistant to 100 Days (Amy) says
Hi Megan. We know that certain "diets" may need to adapt the rules a little. If you are using soy, be sure to use organic soy. :) ~Amy
Teddy says
Hi, I was wondering if agave was ok to use. I buy the organic one and it says "natural sweetener" on the bottle.
Thank you!
JENNIFER says
Been a follower on facebook for a about 2 months and i'm totally hooked! i've already tried a few recipes and bought myeco bags. TODAY IS THE DAY we make groceries using the list from one of your Meal Plans. I am so excited!
Super worried that my 6 1/2 year old and 1 year old are going to turn their nose up at everything but i'm gonna give it a shot anyhow!
thanks lisa for putting all of this together for busy working moms and dads everywhere who WANT better for their families. i "heart" you! LOL :)
Whole Foods! Here we come!!
Jenn - Louisiana!
Kimberly says
what oils should be used in cooking? Can coconut oil be used?
Assistant to 100 Days (Amy) says
Hi Kimberly. This will answer your question: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Wendy says
Eggs are not dairy as listed in the rules.
Sophia says
How do you feel about Ezekeil Bread? Or other (Sprouted Grain Bread) options? I know these are not from local markets and are usually found in the freezer isle of a grocery store but just wanting to see your input on this type of bread vs. whole wheat bread you can purchase at a local shop.
Assistant to 100 Days (Amy) says
Hi Sophia. Ezekial bread is one of the best store-bought breads. :) ~Amy
Stephanie says
I have a question about dairy products like sour cream, half and half, and whipping cream. Are these okay to eat, and should I look for a particular kind? If they're not okay, why are they not recommended?
Thanks!
Assistant to 100 Days (Amy) says
Hi. Yep, they are okay. We suggest organic and look for those without additives. :) ~Amy
Jett says
I will be starting the 10 day challenge of clean eating in a week and looking through the recipes I have found some I really like. Will I be able to eat them during the 10 days if there are more than 5 ingredients needed to make them?
Thanks so much for all the wonderful information and support for clean eating!!!
Assistant to 100 Days (Amy) says
Hi Jett. Yep, the five ingredient rule applies to store-bought items. You can have endless ingredients in your homemade options as long as they are real. The only exceptions on Lisa's recipe are the very few which include refined sugars. :) ~Amy
Carolina says
Great Post! For a long time our family had big problems because our child had a strange side effects from junk food. We are busy parents, left him on his own a lot of times, but what can I child know? he was getting all white and lost his consciousness all the time. By the time I found this blog I did not knew about all the problem, that there is a bigger picture to all this, that there are more people suffering together with my child because of junk food. Now I understand what is going on and will not stop here and really promote only healthy food, healthy living, to prevent mothers out there and busy parents from eating bad. It took us a lot of efforts to heal our child, he got obese, bad mood all the time.
Sarah Hein says
Our family recently has had to go Gluten Free. I know there are a lot of "junky" gluten free flours out there.... are there any healthy options to look for for breads/wraps. I can go without those things but it's harder for my children, at least in the transition. Thanks!
Heather says
What is the best kind/brand of peanut butter to purchase?
What about regular butter? Is real butter allowed?
Thank you!!
Shannon says
I'm wondering those exact same 2 things... :)
Assistant to 100 Days (Amy) says
Hi there. Just look for an organic variety with peanuts and maybe salt as the only ingredient. Butter is certainly allowed and we recommend organic. ~Amy
Linda says
I just made an incredibly easy peanut butter.
I put roasted, unsalted peanuts into my food processor and started it. Ran about 3-4 minutes and the result is a creamy, wonderful peanut butter. Cheaper than buying natural PB in the store and it has not seperated.
Noting added - no oil, no salt. Just peanuts.
Adam says
I'm an enthusiastic and knowledgeable home cook. I cook nearly all of my meals, and I agree in theory with your philosophy of eliminating processed foods from the American diet.
However, I do have a problem with the fact that you are eliminating white flour, sugar and white rice from your rules.
I can't see how King Arthur Bread Flour- one of my staple pantry item- can be struck from your list as readily as a bag of Doritos or a Twinkie.
The fact is, whole wheat flour is simply *not* a replacement for a high quality white flour. It does not have the same properties-- the sharp husk of whole wheat flour punctures the gluten matrix and prevents stretchy, chewy air pockets from forming, which is why so many whole wheat loaves are dense, leaden bricks. Now, bear in mind that I've made some very good quality whole wheat bread with traditional stone ground wheat, but it *always* requires white flour to balance it out, to add some element of lift and chewiness-- but it *never* reaches the heights of gloriousness of a loaf made with a high quality (white) bread flour... i.e. open crumb with huge air bubbles, chewy interior and crackly, crispy exterior.
Just my 2c.
Adam
Eli says
This is a great plan and I would strongly encourage about 90% of it but please be aware that products labeled "whole grains" are processed the same as reined wheat. if you are interested in this information in a little more detail here is a you tube video.
http://www.youtube.com/watch?v=_RwzcywPLfg
Good luck on your 100 days of real food
Laura says
Hello :)
I don't consume cow's milk so, please could you tell me if nut milks are okay?
Thank you!
Assistant to 100 Days (Amy) says
They are. ~Amy
Pat says
Why in the "real food rules" it says to use natural sweeteners like honey and maple syrup and then in the "recipe index" tab, sugar and brown sugar are used?
Assistant to 100 Days (Amy) says
Hi Pat. There are only a few recipes in which Lisa uses refined sugars and she notes that they are exceptions to "the rules". ~Amy
Abbie Hildreth says
I'm just trying to start on this new healthy foods journey. I know that I will have trouble with places like Starbucks, chickfila, & subway. I need to know some tips you have for that. Do you have any suggestions on what items to eat from those menus?
Assistant to 100 Days (Amy) says
Hi Abbie. The Leakes are pretty picky about the restaurants they choose and which do not include fast food. While you can make "better" choices from those menus, you are still going to be consuming highly processed ingredients at fast food restaurants. Sorry that I can't be more helpful here. ~Amy
ThickShan says
lost*
ThickShan says
I am in Jamaica and have no idea what to start with i'm totally lose and would love to try this
Assistant to 100 Days (Amy) says
Hi there. Be sure to go to the Start Here page: https://www.100daysofrealfood.com/start-here/. It will walk you through everything~ Take your time. ~Amy
Caroline says
I was wondering what you think about malted barley it is a natural sweetener and is produced from sprouted barley.
Assistant to 100 Days (Amy) says
Hi Caroline. Malted barley is not something we have tried or looked into. I'll have to do some research. :) ~Amy
heather says
the family loved it
Erin says
Hello, which oils are/are not ok during the pledge? Thank you!
amber lynn says
Hi I am really struggling with what to eat because I cannot eat the majority of "REAL FOOD". Which I want more than anything...however I was placed on a no fiber low residue diet for LIFE. I cannot figure out what to do. This means NO whole grains, raw vegetables, fruits, nuts. The doctor said I could have protein and starchy whites. Which i already was anti starchy whites. Please help. The only cooked veggies I can have are carrots, peppers, potatos. Fruit: melons, peeled apples, peeled pears. THAT'S IT! I'm dying for help to figure out how to eat healthy, real, clean.... help. I'm not saying I am eating stuff on the NO list instead.. I really am looking for a suggestion of what would you do if you were in my shoes? I'm having major veggie whole grain envy. Thank you
Assistant to 100 Days (Amy) says
Hi Amber. Unfortunately, we are not able to offer advice concerning any type of medical condition. What I would say is, you may want to seek the wisdom of a naturopath or a doctor of integrative medicine for advice which might be outside of the traditional medical community. They tend to put a lot more weight on the nutritional roots/aspects of good health. ~Amy
Andrea says
Ha ha ha - the maple syrup comment about processing made me laugh. We really have gotten so far away from our food production that we have no idea how anything is made anymore. I grew up in Quebec and we visited Maple Syrup producers every spring to watch maple syrup being made - I guess I should be more grateful that I have had that experience.
Heidi says
i would love to do this.but only thing is i live in a small town that does not have farmers markets,or whole foods.all we have is walmart and other various piggly wiggly type stores.our organic section is 2 aisles long.
Assistant to 100 Days (Amy) says
Hi Heidi. You don't have to have fancy grocery stores, just do the best with what you do have. Check out the Dirty Dozen list to know what produce is best purchased organically and the Clean 15 to know what you can buy conventionally: http://www.ewg.org/foodnews/summary.php. Also, don't worry about trying to be perfect, just focus on doing better and learning as much as you can. These sites might help you find nearby resources, too: http://www.eatwild.com/ and http://www.localharvest.org/ and http://www.eatwellguide.org/i.php?pd=Home. Hope those help. ~Amy
Mary Clynr says
I am a little confused on the Truvia subject. Is it acceptable to use or not? Would unrefined brown sugar packets be more acceptable? They have more calories, though. What is best?
Thank you,
Mary Clyne
Assistant to 100 Days (Amy) says
Hello Mary. For the pledge, the only sweeteners that we use are honey, maple syrup and the occasional 100% fruit concentrate. For sweetener use outside of the pledge, Truvia is not a pure stevia. Here is a post with more info: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. Hope that helps. ~Amy
Amberleigh says
Hi Amy!
I've been doing a 100% natural diet for two weeks now. My family and I ate extremely healthily to begin with so I didn't have to change very much.
When we initially began to just eat healthily (not all naturally) I did notice a huge increase in my energy levels. However, now that I'm 100% organic I have found myself feeling extremely tired, and I am frequently very hungry.
For example, today for breakfast (about 6:30am) I had oats and was hungry by about 9:30, so I had an apple... Then at about 11 I had a headache from being so hungry! So I had lunch early: sugar snap peas, broccoli, mushrooms, tomatoes, a hard boiled egg, strawberries, and half a grapefruit. Half an hour later I was so hungry my stomach and head hurt! At about 3:00 I had another bowl of oats, and now, at 4:15, I'm starving again! I am aware that a lot of the time you'll think you're hungry but REALLY you just need to drink water, so I've been drinking about 2 liters minimum a day, and it doesn't seem to help with the hunger. Is a metabolism change his drastic normal? What foods can you recommend for energy boosts? Is there something I need more or less of?
Though I'm two weeks in I only just found this website, it is so nice to have such a thorough resource!
Assistant to 100 Days (Amy) says
Hi there. Every individual is going to be different so what is right for me may not work well for you. But, you should not be feeling hungry or deprived. As long as you are feeding yourself a good variety of wholesome whole foods, eat what your body is telling you that you need. I always keep nuts on hand, as well as hummus and veggies, and you might try adding some peanut butter to that apple to help with satiety and to up that energy. Oatmeal is a great breakfast food that packs even more punch when combined with nuts and seeds. You will find the right balance for yourself but I do find that combining protein with complex carbs is the right mix for me. Hope that helps. :) ~Amy
Cindie says
I have a senistivity to wheat, and I'm trying to learn how to eat non-processed foods, but all the wheat free/gluten free stuff is seems highly processed...do you have any suggestions?
Assistant to 100 Days (Amy) says
Hi Cindie. This should help: https://www.100daysofrealfood.com/2012/06/28/food-allergies/. Also, check out this site: http://deliciouslyorganic.net/ where you will find plenty of great gluten free options as well as this one: http://glutenfreegirl.com/. ~Amy
Nancie says
My husband is a hunter, therefore we eat a lot of deer meat. He does take some of it to a processor to have it made into ground meat. What are your thoughts on using deer as a source of protein?
Thanks!
Assistant to 100 Days (Amy) says
Hi Nancie. Deer is a fine source of protein. ~Amy
Grace C says
I am a coffee drinker! What can I put in my coffee in addition to milk to sweeten it up? Thanks!
Assistant to 100 Days (Amy) says
Hi. For the pledge, we stick with honey and maple syrup. Outside of the pledge, I use coconut palm sugar. ~Amy
Grace C says
My family and I have taken the 10 Day Pledge but I am having a really hard time finding bread that fits into the rules. I did find a wheat bread but it does not state "100% whole wheat" Here are the ingredients....does this make the cut?
Whole grain wheat flour, wheat flour, water, honey, cracked wheat, malt, wheat gluten, soy oil, cultured wheat flour, vinegar, sea salt, yeast, natural enzymes.
Assistant to 100 Days (Amy) says
Hi Grace. The second ingredient would be refined flour. It does need to say 100% whole wheat/grain. It can be really difficult to find a store-bought bread that fits the bill. Ezekial bread, which is found in the freezer section, comes closest. ~Amy
Rachel says
I normally buy frozen vegetables and fruits, would that still be alright to do? Fresh fruits and vegetables go bad in my place to quickly and I prefer to used frozen.
Assistant to 100 Days (Amy) says
Hi Rachel. Frozen is fine but I would mix in some fresh when you can. ~Amy
Lane says
Hi we are struggling we have a vegetarian a glutan free and a diabetic in the family
Assistant to 100 Days (Amy) says
Hi Lane. We know that some diets require adaptation of the rules. Do what you need to do to make it work for your family, keeping it as real as possible. Don't focus on being perfect...just better. ~Amy
Trevor says
Hi all,
I have been on a non-processed food or natural diet since 4th December and have lost just over 13Kgs.
Feel great, little concerned about my vitamin B intake but eating plenty of blue berries.
Trevor
Amy DeSeelhorst says
Amy,
You are so inspiring! I love your blog. I'm a wife and mom of of 2 little girls. It is so important to me that they all eat healthy. So far my girls have not had to have antibiotics. I love all your ideas. My girlfriend told me about you. My girls love your ideas for healthy lunches. Love the apple sandwiches. I use almond butter. I run out of ideas.
Good food makes all the difference in the world.
Thank you for inspiring so many moms!
Amy:)
I have a blog attach from a website called Famtivity.
http://blog.famtivity.com/6-benefits-of-menu-planning-for-your-family/