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
Kerigra says
What about coconut sugar or monk fruit
Kerigra says
What about coconut sugar or monk fruit?
Assistant to 100 Days (Amy) says
Hi there. Not for the pledge...just honey and maple syrup. :)
Christa M says
I have two questions, and I apologize if these are repeats (but i'm not going to sort through 161 pages of comments, sorry).
1. Under natural sugars, do you include turbinado/sucanat/rapadura? Why or why not?
2. If the choice on fruit is
A) Organic, but from another hemisphere, or
B) Conventional, but from California, or
C) No fruit and risk snacking on something less healthy,
Which would you do? (for the record, I personally went with B, though I usually stick to local, but in giving up refined sugars, I need more fruit options than are in season in May in the Midwest.)
Thanks!
Assistant to 100 Days (Amy) says
Hi Christa. For the pledge, only maple syrup and honey are approved but you have to decide what will work for you long term. For the second question, conventional is definitely preferable over not eating fruits or veggies. Eat them. I would consider the Dirty Dozen and Clean Fifteen list when choosing what you should buy organically: http://www.ewg.org/foodnews/list.php. ~Amy
Bill says
After watching the movie "Food Inc", It just makes me sad and wonder why pure GREED has to trump wholesome foods for our families. 'Probably a jaded attitude, but realistically, that's the way it's always been. I'm almost afraid to eat anything from the local supermarkets :) !!!!
Rashell says
What about frozen fruits and vegetables? The ones with no sugar or sauce added in the bags.
Assistant to 100 Days (Amy) says
Hi there. Frozen is just fine. ~Amy
Lauren H. says
Scrolling through this blog I see so many fresh wholesome foods and it makes me so happy! It’s so refreshing to read all your recipes. I can’t wait to try them all. I’m a blogger as well with an only slightly different cause...gardening. I love thinking about where food comes from so I work with a company called Cayisa to promote learning gardens, sustainable gardening, and reforestation. They’ve educated 78,000 kids about where their food comes from through their Seed for Seed program! Cayisa also sells some awesome jewerly to support their cause. You should check out the website (www.cayisa.com) and the blog (www.cayisa.wordpress.com)! Thanks!
Corinne says
I'm looking at my Nature's Harvest 100% Stone Ground Whole Wheat bread. In the ingredients, sugar is listed 4th!! Isn't this bad? Even if I make my own homemade whole wheat bread, the recipes call for sugar. How can I avoid this? Any recommendations on brands of bread to buy?
Amy says
I make bread all the time and either leave the sugar out or substitute it for honey.
Assistant to 100 Days (Amy) says
....and Lisa has a recipe for a bread machine: https://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/ and her is a handmade version:http://deliciouslyorganic.net/everyday-whole-wheat-bread/. ~Amy
Emily says
Hi, I'm lactose intolerant and I'm trying to avoid gluten. I found an organic soy milk that only has 2 ingredients, but I am also training for a marathon and normally eat Soy Yogurt as well (more than 5 ingredients). Do you have any advice for where to get more calcium from (other than drinking a bunch of soy milk)? Also, are there any Gluten Free breads you would recommend?
Assistant to 100 Days (Amy) says
Hi Emily. Check out numbers 1-14 in this list: http://greatist.com/health/18-surprising-dairy-free-sources-calcium. Regarding gluten free bread, that's a tough one regarding finding whole grains, but try this site for some better homemade options: http://deliciouslyorganic.net/. ~Amy
Brian says
So I take it splenda is out of the question for my coffee! ouch but this is the diet I've been looking for, tired of counting macro's.Question, can you simply use the 5 ingrediant rule for choosing bread?
Assistant to 100 Days (Amy) says
Hi Brian. Yep, trash the splenda. :) The 5 ingredient rule is a tough one for bread but yes, and be sure it is 100% whole grain. A low ingredient store bought bread is Ezekial bread. ~Amy
Carrie Jaeger says
Instead of Ezekiel bread we purchase Veganic Flax and Spelt bread by One Degree organic foods. It is a NON GMO product and has 7 ingredients with Organic spouted spelt being the first one followed by water, organic flax, organic whole raisins, organic vital wheat gluten, yeast, unrefined salt. Does this sound like it's ok?
Assistant to 100 Days (Amy) says
Hi Carrie. That is a good ingredient list for a store bought bread! :)
Denise says
I'm thinking about doing the 10 day pledge but I have a question regarding breads and deli meats. My local Great Harvest isn't really local so, where else could I get whole wheat bread like theirs? Also, my son and I enjoy eating sandwiches like turkey breast and roast beef. Is the Boar's Head from the deli counter considered processed food?
Thank you.
Assistant to 100 Days (Amy) says
Hi Denise. Your best bet (ingredient-wise) for store-bought bread would be the sprouted grain Ezekial bread that you will find in the frozen section (usually). And yes, deli meats are highly processed. I know that is not the answer you hoped for. But you can roast your own chicken, turkey, or beef as a healthier alternative. :) ~Amy
cindy says
Popcorn is not gmo..hallelujah! You can buy organic popcorn even at the supermarket.
Melina Davis-West says
How do you find non gmo popcorn?
Assistant to 100 Days (Amy) says
Hi Melina. This gives the down-low on popcorn: http://www.growingupherbal.com/qa-is-popcorn-gmo/. :)
Sarah says
Hi! I stumbled upon your blog while trying to find solutions for my picky eating toddler. I have also been wanting to cut the junk out of my entire family's diet. Anyways, my son is on Almond milk due to his CMPI condition. The kind he drinks has 9 ingredients, plus vitamins. Is this considered "ok" according to this plan?
Assistant to 100 Days (Amy) says
Hi Sarah. We completely understand that the rules have to sometimes be adjusted to meet specific dietary needs. Both Silk and Whole Foods 365 brands have shorter ingredient lists than most others. Also, here is a recipe for making your own: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. ~Amy
Erin says
Since artificial sugars are bad, what do you recommend for diabetics for drinks and baked goods?
Assistant to 100 Days (Amy) says
Hi Erin. We fully understand that some medical conditions make it necessary to adjust the rules to work for you. Minimizing sugar intake, in general (real and artificial), is something that we think benefits everyone. ~Amy
kristin says
so the rule that says "3.Nothing out of a box, can, bag, bottle or package that has more than 5 ingredients listed on the label'
that means total right? I know silly question but my husband and I disagreed on what you meant. so for instance bread, if you buy a seeded bread there are way more then 5 ingredients, that doesn't mean we can have it right?
Melina Davis-West says
I would have to say that if the bread has more then 5 ingredients and the ingredients are like nuts and seeds then you would be ok, I believe that if the ingredients are more then 5 and they start sounding like something from outer space then you should avoid it.
Patty says
This is what I've been doing for years! :-)
Lauryn K says
I have a few questions about allowed food on the pledge-
Protein powder?
Dark chocolate?
Cocoa powder?
Coconut flour?
Almond meal?
Any kinda of cheese?
High fiber wraps?
Frank says
Same question!
Assistant to 100 Days (Amy) says
Hi Lauren. During the pledge, coconut flour, unsweetened 100% cocao powder, whole almond meal, and full fat cheeses would be permitted. Lisa has a recipe for a tortilla that you could use that falls within the rules: https://www.100daysofrealfood.com/2010/05/26/recipe-whole-wheat-tortillas/. Protein powders are not approved because they are highly processed. ~Amy
sarah says
why cut processed foods?
Assistant to 100 Days (Amy) says
Hi Sarah. This will answer that question: https://www.100daysofrealfood.com/10-reasons-to-cut-out-processed-food/. ~Amy
bobby says
my mom is looking to go on a diet and she wants me to help what should i do?
Assistant to 100 Days (Amy) says
Hi Bobby. Well, we are not a weight loss site. We focus specifically on helping people get off processed foods and start incorporating more real whole foods into their routine. We recommend that all individuals looking to start a diet program to first have a conversation with a physician. That said, real/whole foods is a great place to start for anyone trying to improve their over-all wellness. Many folks who switch to eating real foods do often find that weight loss is a bonus. Incorporating lots of fresh fruits and veggies is the best place to start while also cutting way back on all things processed. This page will walk you through everything: https://www.100daysofrealfood.com/start-here/. ~Amy
bob says
u r awsom
ashley says
hi my dad has high blood pressure and high sodium what can he eat?
Assistant to 100 Days (Amy) says
Hi Ashley. We always refer people to their doctors when seeking advice when a medical condition is involved. I can say, however, that lots of veggies including plenty of leafy greens, a variety of fruits, and healthy 100% whole grains are a great place to start! Also, you may find this article on good fats helpful: http://www.hsph.harvard.edu/nutritionsource/fats-full-story/. ~Amy
Kelly says
I hope I have found someone who can really help me sort this out. I am having digestive issues and my doctor has put me on a restrictive diet for 30 days. My list sounds like it would somewhat go with the 10 day challenge - but man, am I having a hard time finding foods that meet all the criteria of my restrictions. They are:
No Tomatoes, potatoes, eggplant, paprika, tobacco, gogi berries, ashwaganda, peppers (all but black & white), coffee, tea, chocolate, cola, acai berries, guarana, yerba mate, milk, cheese, yogurt, butter, whey, casein, kefir, sweetening (sugar, honey, maple syrup, corn syrup, barely malt, etc) juice, dried fruit, vinegar, alcohol, soy sauce, miso, cheese, yeast, foods containing wheat, rye, barely, spelt, kamut (oats are okay but must be washed), no corn, eggs or seafood.
To me, it sounds like I can pretty much eat fresh fruits and vegetables, meats and drink water. So, I started making fruit and veggie smoothies for breakfast and lunch - when I saw him the next time he said to not have so much fruit (too much sugar). Okaaay, so now even fresh fruits aren't good for me either?
This is tough for someone who could eat whatever I wanted all my life and never gain an ounce. Oh, menopause, how I hate thee!
Assistant to 100 Days (Amy) says
Hi Kelly. Please clarify: Is that list all a NO list?
Kelly says
Yes, it's all a NO - he gave me no list of what I could have - just a list of what I couldn't have. Sounds like all I can have is water with a fork .... ha ha!
Kelly says
Amy, it's been awhile since I answered your question and haven't heard back from you. Just wanted to check in because I'm still frustrated about what I can eat. I'm skipping breakfast because I have no idea what to make and I'm having a fruit smoothie for lunch and then a meat and some veggies at night.
I tried gluten-free bread - but Dr. said no because it contains potato starch and/or corn starch. I tried gluten free oatmeal - again - Dr. said no because it contains potato and/or corn starch. I have to eat something. There is no cereal I can eat and I can't have eggs. What else is there? I have to be up at 4:30 am and to work by 6; then I work 10 hours and it's an hours drive back home. I know it's not good to skip breakfast - but what else can I do?
Thanks for your help. After yesterdays Drs appt I was in tears. I went to Whole Foods and no one there could help me. Everything they suggested had something in it I couldn't have. By the time I left Whole Foods I was so flustered I went home and went to bed and skipped dinner, too. I was too overwhelmed and upset and felt so "restricted" I didn't even try to figure anything out for dinner. I know, I'm being dramatic, but this is a huge change to make in my life with next to no help from my doctor. I asked them for recipes for stuff I could eat and they directed me to a Celiac website - which doesn't apply to me as I don't have that - and the recipes all had stuff in it that he told me not to have. Frustration level: 100 :( Please help.
Assistant to 100 Days (Amy) says
Hi Kelly. So sorry that you are experiencing so much difficulty and frustration. Did the doctor also refer you to someone who could guide you nutritionally and provide you with support? How about I email you? I need to better understand the whys behind the doc's suggestions. Hang on! ~Amy
Sarah C says
I love adding True Lime or True Lemon to plain sparkling water. Are these okay to use daily?
Loucrecia Hollingsworth says
I know one of the rules is basically that you can't have a packaged food that has more than 5 ingredients. I was wondering if this would still count if the ingredients themselves were whole foods? For example, salsa may have more than 5 ingredients, yet the type we buy doesn't appear to have anything that isn't natural (other than the fact that it was canned).
Assistant to 100 Days (Amy) says
Hi there. That's a bit of gray area. :) Personally, if all the ingredients are whole I do not worry about the number. The 5 ingredient rule is there to help people recognize processed foods and become avid label readers. ~Amy
Rebecca says
Hi there, Quick question about alcoholic beverages such as hard pear cider or hard apple cider? Would they be okay on the "real food challenge?" Thanks so much!
Assistant to 100 Days (Amy) says
Hi Rebecca. Technically, just wine and beer are on the approved list for the challenge. ~Amy
Bryan says
Thanks for the great info, this is probably the simplest explanation of healthy foods, I have heard in a long time.
Thanks.
Shelley says
I was wondering if organic cane sugar was okay to use?
Assistant to 100 Days (Amy) says
Hello Shelley. Nope, not for the pledge. We stick to honey and maple syrup.
Lianne says
I saw a post above which asked about the use of agave nectar, but I didn't see an answer. I agave nectar considered a "no" or a "yes"?
Assistant to 100 Days (Amy) says
Hi. We do not use agave. This helps explain: http://www.foodrenegade.com/agave-nectar-good-or-bad/.
Traci Garrett says
What about Agave Nectar? Is that a sweetener that is okay? My husband hates the smell and taste of honey!
Assistant to 100 Days (Amy) says
Hi Traci. We do not use agave. This helps explain: http://www.foodrenegade.com/agave-nectar-good-or-bad/. ~Amy
Sue says
My kids are forever snacking. I need ideas on quick snacks and how to pack lunches for school. Thanks this sounds interesting
Mick says
i am a fan of the whole food eating plan. I have a complex medical condition (Triple A Syndrome) that have an enormous impact on the foods I can and cannot tolerate. My digestive system is affected, therefore, I have started to eat real foods. However, the book, "Thrive Diet," by Brendan Brazier recommends a plant-based whole food diet. Unlike your diet, he omits meat, dairy, and other food groups. I cannot tolerate soy, gluten, dairy, sugar, and wheat, so a plant-based diet is better for me. I do eat fish and chicken to get enough protein, as I don't eat enough legums.
What are do you think about this?? It would be great to hear your take on his meal plan.
Thanks!
Assistant to 100 Days (Amy) says
Hi Mick. To be honest, we don't pay much attention to all the various kinds of diets. We think different things work for different people and that what is most important is to eat real food whenever possible. The Leakes eat meat, but in small quantities and fruits, veggies, and grains in larger quantities. I eat plant-based other than occasional fish and very occasional dairy. You know you best through trial and error what your body needs to thrive. :) ~Amy
Mick's Tales says
Hi,
Have you heard of Brendan Brazier and his approach to whole foods? He has a book, "The Thrive Diet." His book is fascinating. If you have heard about him and/ or his book, I would be interested to hear your views and opinions.
Cheers
Mick says
Sorry for the double post. I did not realize that my first post was published.
Apologies.
LeeAnne says
Any suggestions for someone with celiac? Which gluten free grains are considered "whole", I have found it very confusing at times. I also can not eat corn (in any form).
Heather L says
LeeAnne, you can eat quinoa, buckwheat, brown rice, millet, gluten free oats... You just want to stick to things in their real, unprocessed form to get the most health benefits and nutrients from them. It's a bit more complicated with gluten free, but if you stick to naturally gluten free products, it's easier. The biggest drawback of traditional gluten free baking is the addition of the starches as they tend to be more processed.
Kate says
You mention whole grains, but what about phytic acid? I don't see anywhere about pre-soaking, or sprouting?
Assistant to 100 Days (Amy) says
Hi Kate. Lisa has not practiced soaking and or sprouting. ~Amy
Katie says
What is a natural "real food" type of tea. And where can you buy it? Thanks I'm advance!
Assistant to 100 Days (Amy) says
Hi Katie. You can find good teas in most grocery stores but you might find a better selection in stores like Whole Foods. There are also many great varieties available online. ~Amy
Anita says
When preparing my popcorn on the stove top, is vegetable oil not good while doing the 100 day challenge? I have a hot air popper, but it makes me want to add butter. If I prepare it with veg. oil and season it I'm good.
Also, I keep seeing and reading how a vegetable/fruit smoothie a day decreases health risk for diabetes, hypertension, etc. are there any real benefits besides then the ones advertisers are claiming.
Jamie says
Common vegetable oils are a bad choice because they aren't heat-stable and they have an inflammatory fatty acid profile. I find coconut oil makes the best popcorn anyway. However, I would suggest going ahead and using butter if you want, as long as it's the good stuff. Here's an article you might find interesting. http://dailyhealthpost.com/proof-that-grass-fed-butter-is-a-superfood-for-the-heart/
continue says
Unfortunately, most Linked - In profiles (particularly the summary section. By offering a great guarantee it's going to inspire confidence and trust. http://cort.as/8IsN
Kimberly says
I wondered about the wine and beer for adults. You might want to reconsider that particular "rule"
http://worldtruth.tv/8-beers-that-you-should-stop-drinking-immediately/
Not all of them are "bad" but just as much care is needed selecting beer (and wine too) as selecting any other food
Jen says
I just read that article and am really upset! After trying so hard to eat real healthy food, I find i am consuming tons of GMO's in my beer without even knowing!
MW says
How about cutting out the beer. It is a processed food.
Sara says
So, my husband eats a ham sandwich almost every day for lunch. He's forever been buying cheap bread and whatever prepackaged sliced ham was on sale.
I've been fairly successful in getting him to switch to homemade wheat bread, but I've yet to find a good alternative to the icky chemical ham.
Any suggestions for sliced meats that aren't prohibitively expensive and still can be made up into a sandwich in under 10 minutes?
Assistant to 100 Days (Amy) says
Hi Sara. That's a tough one. Processed deli meats are something that Lisa uses only on rare occasion when she will buy Applegate deli meats which are organic with no added nitrates. My typical solution for the meat eaters in my family (2 or us are vegetarian and 2 are not), is to roast a chicken and slice off the meat for sandwiches myself. This article can help you decipher the choices in your deli counter: http://www.chatelaine.com/health/how-to-choose-a-healthier-lunch-meat-and-six-key-ingredients-to-avoid/. ~Amy
L K B says
I am finding more choices in the regular pre-packaged deli meat section lately that are "nitrate and nitrite free" no preservatives, etc. I think Oscar meyer has some and maybe it's Hormel? I shop at Kroger and Marsh, and the both carry them. Same price as icky meat and usually on sale! They also carry hotdogs and bacon now that are preservative free. Just fyi.