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
Terri Ann Bird says
I really appreciated your article. I have Crohn's disease so my diet has a huge impact on how I feel day to day. My doctor has prescribed every type of medicine you can imagine to treat my condition but much of what I am given compromises my immune system. And the side effects of the medicine are almost worse than the disease itself. I've been given lots of steroids, which case extreme weight gain, degeneration of bone, mood swings... I have injections that I do twice a month with the same conglomeration of side effects.
Recently, a friend of mine with the same disease got so tired of the medicines, the cost, feeling badly all the time that she took matters into her own hands. She stopped taking all the medicine(s) and completely changed her diet. She, like you have listed above, does not eat processed, fried, foods or food with ingredients she can't pronounce. She feels WONDERFUL!
I have just started incorporating this type of diet into my own life. I am already feeling better with more energy than ever. I stopped drinking coke, eating sugars, processed foods... I try to base my diet on foods in their natural state.
I am already seeing the difference. I do not feel hungry or starved like many diets have you feeling. I have to think a little harder about what I eat but the results have been well worth the investment.
And now that I'm feeling better, off the steroids, my weight is coming down, my body has more energy... I don't know why my physician never sent me to a nutritionist? I don't know why diet isn't something they spend more time discussing. As much information as I ever received was him telling me to stay away from foods that are difficult for the system to digest.
All that being said; thank you for your blog, website.
Best Regards and Happy Healthy Living
Terri Ann Bird
Stanton, Michigan
Assistant to 100 Days (Amy) says
Hi Terri. Thanks so much for sharing your story about how changing your diet is improving your health. Unfortunately, western medicine at some point stopped considering the fact that how we nourish our bodies is a key to good health. I think many are waking up to it now but we still have quite a way to go. Keep sharing your story so that others can see how much power they have to heal themselves!!! Wishing you the best of health. ~Amy
Leah Ann says
What are you thoughts on Stevia? I have come across other sites that consider Stevia a good alternative for a sweetener for clean eating.
Assistant to 100 Days (Amy) says
Hi Leah Ann. It is not a sweetener that is approved under the pledge rules. Outside of the pledge, this might help: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
Ada says
Love what you're doing, it's such a hard thing to stick to so it's fantastic that you have. Did writing the blog help along the way? I love that you included posts of doing this when on a budget. That's what I've found is one of the harder things, because it simply is more expensive to eat this way. Sometimes quite a bit more expensive, so I like reading the ways you managed it, especially as a family of four.
I can't agree with Michael Pollan though, I wish I could, but I bake cakes and sweet baked goods all the time. WAY TOO MUCH. I never buy store bought things because they're never any good... and I love cooking so there will be something new baked every day. If it were that I wasn't to cook it myself and instead buy it, then I would very very rarely have any sweet things... shame really, but I don't think I can stop baking!
Anyway, great blog, I'm off to make a green smoothie :)
Jen says
I'm having a difficult time cutting out white rice., more importantly a good reason to cut it out. Before there were factories removing the hull of the rice (aka: processing it), people did it by hand. Keeping the hull on the rice (brown rice) is not better for you, according to everything I've read.
I think white rice is a "real food"... Just my humble opinion. :)
Alexis Rowell says
Is 100% pure agave nectar considered a 'no no'?
Assistant to 100 Days (Amy) says
Hi Alexis. Yep, for the pledge only honey, 100% maple syrup, and 100% fruit juice concentrate are approved. ~Amy
Emma says
Hii, why do you not approve cane sugar? And would approve rice malt syrup? As this is a substitute for honey.. And fruit juice concentrate is high in fructose so why do you recommend this ?
Heidi says
What about eating out? I often wonder if most restaurants are using more sugar or salt than necessary, or how many of their items are ordered from places like Sysco or giant food companies that enhance or engineer their food in some way. Is it better to avoid eating out altogether?
Assistant to 100 Days (Amy) says
Hi Heidi. This will help: https://www.100daysofrealfood.com/2010/07/12/how-to-eat-whole-foods-at-restaurants/. If you live in an area with local farm to table type restaurants, enjoy them. ~Amy
Kay Deely says
I'm interested but do not have a website.
eman says
what about stevia ? is it healthy ? even the packaged powder ones? and the ones that are like pills ? also, is there a difference between different brands of packaged stevia ?
thank you
E
Assistant to 100 Days (Amy) says
Hi Eman. This should help: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
Jenny says
I was looking through our pantry and removing items that would make accomplishing this challenge hard for my family. One item that seems hard to replace with a real food option is cereal. Is there a brand of cereal that can be found in the store that you could recommend? A homemade breakfast is going to be tough most mornings. Thanks!
Assistant to 100 Days (Amy) says
Hi there. Lisa usually buys organic puffed rice, organic puffed wheat , or organic shredded wheat. ~Amy
Anna says
Hi Jenny,
Just wanted to chime in that getting rid of cereal is really not that difficult. I really thought I would miss the ease of it, but I have started making waffles in bulk and freezing them, cooking bacon and eggs (from my own hens!) and my kids eat a lot of yogurt and such. We have been surprised with how little we miss the boxed cereals!
Louie says
Hey Lisa,
Clean eating has always been around my diet. I have not made the switch 100 percent because I'm in the time of life were weddings and events every weekend, and I'm surrounded with tons of non real food. But here's the kicker, two years ago I moved from Philadelphia to Williston, North Dakota. My husbands family was born and raised in Williston. Its a simple great life, but Ive given up easy access to great wholesome foods. There are no bakery's, no fresh fish, and no specialty grocery stores. Organic berries are 6 dollars vs non which would be 4. Stonyfields, and horizon brands are sold in walmart (yay!). And we do get bountiful baskets bread (I recently received a bread maker and am looking forward to making my own. Heres my struggle and question, Who makes clean cheese? Any brands? Any online? and if you cant go organic with the fruits and veggies is there a great way to clean them to try and help? -- until we can grow our own. And are there any good brands for clean Almond Milk? I've made my own before, any can keep doing that if the need be. Thanks for all your hard work and focus to expand your knowledge WAY past your family! I'm thankful for your passion, conviction, and dedication!
-Louise
Assistant to 100 Days (Amy) says
Hi Louie. These resources may help with your access issues: http://eatlocalgrown.com/ and http://eatlocalgrown.com/. As for cheese, look for organic whenever possible and grass-fed (in a perfect world). This might help with the cleaning of fruits and veggies: http://healthybliss.net/how-to-clean-fresh-fruits-and-vegetables/. As for almond milk, the cleanest is going to be the one you make yourself. I've not found a store-bought brand with a really short ingredient list thought Silk is better than many. :) Wishing you the best! ~Amy
Cath says
I have oral allergy syndrome and can't eat fresh, raw, or frozen fruits or vegetables of any kind. I can eat cooked, canned or pasteurized fruits and vegetables, but this limits fruit tremendously and rules out salads. Any advice for someone in my situation?
Assistant to 100 Days (Amy) says
Hi Cath. Can you eat fresh if it is cooked? Or, are you completely limited to canned and pasteurized? My son also has oral pollen allergies but not to that extent. Let me know and I'll give you more feedback. ~Amy
Cath says
Hi! I can eat fresh after it's cooked beyond 165 degrees. I'm more limited on fruit than vegetables. For instance, bananas, apples, oranges, and any kind of melon are pretty much out for me since they don't make any of those canned. Apple pie filling and Mandarin oranges are poor substitutes. Same with most berries. I have the same reaction to frozen fruit that I do raw. Smoothies are out for me too.
Cath says
Also, I didn't acquire the food allergies until high school and into young adulthood.
Assistant to 100 Days (Amy) says
That's hard to navigate, I'm sure. Peaches, pears, and other canned fruit packed in water rather than syrup would be the best fruit alternatives. Adding fresh fruit to baked goods like muffins, sauces, might be an option as well as blanching leafy greens. ~Amy
miranda says
Hey
Thank you for this beatiful and smart things, that you have write.
I have a question
But why its not good white flour?
What i have to do, when i have to cook cakes or desserts everything ist with white flour?!
Assistant to 100 Days (Amy) says
Hi Miranda. White flour is highly processed. Lisa uses 100% whole grains in almost all of her recipes. Here are posts that better explain why we choose whole grains: http://www.ecomythsalliance.org/2013/05/kids-access-to-nature/ and https://www.100daysofrealfood.com/2011/04/22/mini-pledge-week-7-100-whole-grain/. ~Amy
Ashley says
Wondering if True Lemon lemonade packets to add to water would be okay? They do no contain aspartame.
Assistant to 100 Days (Amy) says
Hi Ashley. I don't know anything about that product but I would just use real lemons. If it is just crystallized lemon, with nothing added, then it should be fine. ~Amy
Vaughn says
In re: breads, add Ezekiel breads (http://www.foodforlife.com/products?tid_1=8&tid=All) to the list. I usually avoid the bread aisle as I've found most of the breads there are refined to some degree--regardless of what the deceptive label says. Only buy bread from the frozen section.
Cynthia says
Where can you sign up for 100 day pledge I see where u can do it for the 10 day
Assistant to 100 Days (Amy) says
Hi Cynthia. There is not a separate place to sign up for the 100 day pledge. :)
Melissa says
Started avoiding processed food today. I have a question about minimally processed. I have found the ludenburg rice products to be healthy and tasty but they use dehydrated veggies for seasoning. How bad is this?
Assistant to 100 Days (Amy) says
Hi Melissa. Veggies in their whole form is a better choice, obviously, though dehydrated veggies are not a bad choice if the rest of the ingredient list is clean. ~Amy
Tami says
Thanks for the link to your recipes Rachel! It is a great help to get started on this :)
Jennifer Hoffman says
I don't have a great harvest bread company near me. What do you recommend? Also, must everything be bought organic?
Assistant to 100 Days (Amy) says
Hi Jennifer. Look for breads that are 100% whole grain with the shortest ingredient list you can find. Ezekial bread is usually available in the frozen section of most large grocery stores and is a good option. You can also choose to make your own:http://deliciouslyorganic.net/everyday-whole-wheat-bread/. This post will address your question about organics: https://www.100daysofrealfood.com/2013/05/02/what-to-buy-organic/. ~Amy
Gascone says
I totally agree with Cara R and Patricia Topel. STEVIA/ Truvia is safe. Regarding wheat...Back in the 1950s, scientists began cross-breeding wheat to make it hardier, shorter, and better-growing. This introduced some compounds to wheat that aren't entirely human friendly. These enhanced methods allows a plant to resist a persistent herbicide. The technique is called “chemical mutagenesis†and might be worse than GMO engineering. Buy breads made from Organic Heirloom Seeds. Ask for heirloom and certified organic wheat. Bob’s Red Mill has a section with whole grains in it, so might be a start. Check at your local farmer’s market as well for a grower that is local to you.
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Bob in Chile says
I am new to this site but like what I see so far. What amases me is that so many seem very obtuse to the products that they buy. We have been living in a developing country for the past eight years and it is very interesting how it is so much easier and cheaper for us to eat fresh foods. Recently a Lider (Walmart chain in Chile) came to our town. Many or our friends are going nuts over the Great Value products, especially the pizza. Recently I asked a friend to read the label. More tan 350 calories per slice. I can eat a whole pizza! Fortunately I don't. But what I really wanted to share is the following- we have made an honest effort to eliminate almost all salt from our diet, of course some is necessary but nothing prepared with salt, also oils, sugary drinks, immitation cheese, and probablly almost all processed processed foods. The change hasn't been difficult. We eat simple meals with a máximum of four ingredients, not by effort it just worked out that way. After two months it is imposible for me to eat soup from a can, chips, and other high salt foods. I get a killer headache. And the salad dressings that I once enjoyed taste like a liquid chemical soup. The positive side to this is that my blood pressure has dropped to a level that my doctor can't believe happened without medicine. It is a difficult change, it does require discipline, but I believe it to be well worth it. Try the book by Michael Moss "Salt, Sugar, Fat,..... That's the book that did it for us. Good luck.
Christina says
Is agave in the same realm as maple syrup and honey? Also what are the parameters on natural fruit spreads that have two ingredients like organic fruit and organic sugar? Lastly what's the party line on hard alcohol? Is it fair if done straight versus mixed in moderation?
Assistant to 100 Days (Amy) says
Hi Christina. We do not use agave. This helps explains why: http://www.foodrenegade.com/agave-nectar-good-or-bad/. You can find fruit spreads that are sweetened only with fruit juice but sugar sweetened spreads are not approved for the pledge. And technically, it is only wine and beer for the pledge. :) ~Amy
Bea says
Hi I have heard processed food are anything in boxes or containers but what about what you are saying about whole wheat pastas, bread, etc...?
Assistant to 100 Days (Amy) says
Hi there, Bea. There are a few more lightly processed items such as pasta and bread that Lisa will buy. She also sometimes makes both herself. If buying them, be certain to find those that are 100% whole grain with 5 or less ingredients (as a rule of thumb). ~Amy
sahel says
thank you.Thats so great ... :)
esperanza v. says
Soo the whole wheat thing, as of for brown rice i don't digest that very well and eat rice (white rice on a daily since I'm in a mexican home white rice is used in everything). As for bread and that sort i can do for brown rice not so sure.
Could i subtitute white rice for brown whenever i decide to eat rice?
Rachel Biesinger says
We did the real food pledge for 10 days, along with my sister and her family. Really cool experiment. We plan to eat real food the majority of the time but still buy mayo and a few other things that were really time consuming to make and that we eat small amounts of. I have collected all the real food meals we like on my website if anyone is interested. They are all really simple to prepare and pretty kid friendly. http://www.plantomakeitsimple.com/?cat=3
Patricia Topel says
I am confused now. I thought stevia was a safe sweetner, but now I read here that it isn't. I have been using it for some time. I don't know how or where to get the plant or seeds to grow it.
Also, There is a book out by a Dr that says wheat is bad, because it has been changed and has pesticides in it as well as corn. So can you get wheat that has not been changed? And where? I can't believe that in America they would do that to our food!! Do you know where I can find good wheat flour? Thank you, This is the first time I have seen your website. Pat Topel
Assistant to 100 Days (Amy) says
Hi Patricia. Stevia is not approved for the pledge but outside of the pledge you can find stevia in purer forms like drops. Just look closely at the ingredient list: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. Regarding wheat, if you are concerned about the type of wheat you are consuming, you may want to look for an ancient grain instead: http://nourishedkitchen.com/good-questions-einkorn-spelt-heirloom-wheat-ancient-grains/. ~Amy
Kristen says
I know it said no white rice...isn't jasmine rice real food? Just trying to get prepared for the challenge!
Assistant to 100 Days (Amy) says
Hi Kristen. Jasmine rice is a refined rice.
linda says
I have been on a 10 day elimination diet for allergies. I had to find a non dairy butter, eat a lot of rice cakes, carrots, chicken, turkey, peaches, and use Stevia or cane sugar. The Stevia gave me a splitting headache. Now I have to introduce one new food every other day and keep a journal till I see my doctor end of July. Today has been a terribly itchy day. Must have been the 2 tamales I ate at farmer's market. Oh well, who knew I would be 61 and develop so many allergies. Have a great evening,Linda.
Courtney says
My co-worker introduced you to your website and I'm hooked. My dilemma however is with transitioning my son to a whole food (or at the very least somewhere in between WF and where we are now) diet. He's picky, and sometimes I feel it's only half a food battle, and half an 'asserting his independence' battle. Regardless, most of your posts for kids are geared toward much younger kids, unless I missed topics geared toward teens. Do you have posts, articles or recommendations geared toward transitioning your teens.
After a years long battle with white bread I caved and started buying it again. Compounding the dilemma is he started working 40+ this summer with a landscaping company and he needs a filing meal at both lunch and dinner. Some of the meals I'm seeing just won't cut it for a hard working laborer whose body is still growing. On a positive note, he's a milk and water drinker…that's pretty much it so I think I can convert to organic milk without him even taking notice.
Thanks in advance for any tips!
Assistant to 100 Days (Amy) says
Hi Courtney. We do not have anything specific for teens but all the real food principles still apply. My kids aren't quite teens (8 and 11)but the Jamie Oliver Ted Talk was really effective with them and has been with many other older kids: https://www.ted.com/talks/jamie_oliver. And, this is a helpful blog post on the subject: http://www.thankyourbody.com/ways-to-help-your-teen-eat-right/. ~Amy
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alex says
ALL artificial sweeteners are bad, if it becomes too huge in the adult world parents will start giving their kids this crap as well. If kids eat it on a daily basis it effects growth, hormones, and their brain development. so please tell me HOW IS THIS GOOD FOR YOU??
Assistant to 100 Days (Amy) says
Hi Alex. As a rule, we do not use artificial sweeteners.
Michael says
Be very careful about bread. Even if you buy it locally, chances are the flour that they use comes from genetically modified wheat.
Tonny says
What do you mean by 'products should only contain 5 ingredients'?
Where does pre-made sushi fall into this?
Assistant to 100 Days (Amy) says
Hi Tonny. If it is all whole ingredients, it is fine. ~Amy
Tonny says
Thank you Amy.
Michele G.D. says
I really really would like to start this for me and my family. It just seems overwhelming... and I know I am not a very diciplined person :( I'm thinking I will talk to my sister so we can do this together. My family and her family.
Ben says
Just to clarify, is Coffee acceptable as long as there are no sweeteners? I drink mine black anyway if that helps..(I figured I would cut out the coffee too while I was at it, but here we are three days in to the pledge and I just can't do it!)
Assistant to 100 Days (Amy) says
Hello Ben. Coffee is fine. I agree, it is a tough one to give up! :)
nanda says
Actually...if you really want to drink real milk it is must to be from cow or goat - this one the most similar to our human milk - specially kids, need the fat (great fat BTW) for the brain's development. Soy,coconut,rice etc are not real milk.
I loved your blog, I'm Brazilian and have been raised in a real food world indeed makes difference...I have never been so sick before I started eating the easy-food here, in this country. After I had my kids I changed the family diet but my American husband still not getting...even though his asthma totally disappeared!
Right now I'm looking for a good homemade 100% whole wheat bread recipe.
I will be waiting for more real food ideas! It's still hard to find variety where we live.
Dayna says
Him new to this but really like what im reading and want to take the pledge but I train alot some days for over an hour up; to maybe 3 hours, What do i use to rehydrate and replace the electrolytes/salts and Mag, instead of the commercial packet produce?
Tracey says
To replace electrolytes after exercise, you could use coconut water. If you want information about coconut water benefits, I would suggest doing a google search. One example is that it is naturally low in sugar and calories.
I have a powdered one at home that is called coco-lyte, which comes in a green box and contains 15 sachets. I paid $24 for the box.
Ingredients list is:
Freeze dried certified organic coconut water powder
Maltodextrin (tapioca based)
Also, I have bought H2Coco, with pomegranate and acai, or pineapple from Coles. They are 330ml tetra packs, costing between $2.30 and 2.80 (from memory) and ingredients are:
Coconut water 95%
Natural pomegranate puree 4%
natural acai pruee 1%
or
Coconut water 95%
Pineapple juice 5%
ascorbic Acid (Vitamin C).
Christine says
What about my local burrito place? My burrito contains: cooked plaintain, black beans, fresh salsa, fresh guac, sour cream, and brown rice.
Assistant to 100 Days (Amy) says
Hi Christine. If you plan to be hard core with the rules, you would want to ask them: what oils they cook with and do they have 100% whole wheat tortillas? You could always do a bowl if the tortillas don't fit the bill. ~Amy
barbara says
if you endorse milk, how do you account for the use of antibiotics.
I've been in a dairy where they produce "natural milk"
I wouldn't want to drink the milk.
What about Almond and coconut milks?
Assistant to 100 Days (Amy) says
Hi Barbara. Lisa is picky about her milk. This explains: https://www.100daysofrealfood.com/2012/06/07/milk-101-whole-raw-organic-low-fat-etc/. Nut milks are fine but look for those with the shortest ingredient lists. ~Amy