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
Kim Denard says
Will definitely start this on Sunday.
Shannon says
I cannot drink cows milk. I can only have unsweetened Almond milk, is this acceptable?
Assistant to 100 Days (Amy) says
Hi Shannon. It is. We know people have to sometimes adapt the rules to accommodate their dietary needs. Look for one with a shorter ingredient list or make your own: https://www.100daysofrealfood.com/2012/08/31/food-allergies-dairy/. ~Amy
Laura says
My sister-in-law recommended your website to me because she knows about my husband's and my switch to a whole food/plant based lifestyle. After reading The China Study, Whole, Healthy at 100, and Never Fear Cancer Again and watching Forks over Knives, it is clear that animal protein, including diary, is not what our cells need to be healthy. I noticed that you encourage dairy and animal protein as part of a healthy diet. Have you read any of these books? What do you think?
You're website is beautiful and very easy to navigate. I hope that we can glean a few nuggets from it.
Assistant to 100 Days (Amy) says
Hi Laura. Lisa's family practices a "flexitarian" diet. They eat a lot of plants but also enjoy carefully sourced meat and dairy. They don't believe they need to eliminate food groups and are quite healthy. That said, there are many readers and even 100 Days team members who practice various ways of eating that work best for them and their families. What we all have in common is booting most processed foods from our homes and replacing them with whole real foods. :)
alice brown says
I am diabetic so is there any changes to things that I need to do?
Assistant to 100 Days (Amy) says
Hi Alice. You need to adapt the rules to accommodate your health condition. I would imagine that eliminating refined sugars, flours, and processed foods is something you've already begun. :) ~Amy
Monica says
Why nothing deep fried? What about breaded fish or chicken cutlets, homemade breadcrumbs, pan fried? Also, later in this piece you mention Michael Pollan's junk food advice: must be homemade, for example French fried potatoes. Thanks.
Assistant to 100 Days (Amy) says
Hi Monica. For the pledge, nothing deep fried is permitted. Outside of the pledge, you can choose to fry occasionally if you are doing so inside your own home with the right oils. The biggest issue with deep frying is that it is done in fast food or other restaurants with junk oils. This article by Mark Bittman reflects another perspective: http://www.nytimes.com/2013/10/23/dining/deep-fried-and-good-for-you.html?_r=0. ~Amy
michelle says
What grains can you have if you are gluten intolerant?
Assistant to 100 Days (Amy) says
Hi Michele. This post will help: https://www.100daysofrealfood.com/2012/06/28/food-allergies/. You may also find a need to adapt the rules somewhat to make the plan work for you but try to stick with gluten free whole grains as much as possible. Deliciously organic is a good resource, too: http://deliciouslyorganic.net/. ~Amy
Ali says
What about cans of beans?
Assistant to 100 Days (Amy) says
Hi Ali. Canned beans are fine as long as they do not have additives/preservatives. There are many BPA free brands now, too. ~Amy
Andrea says
I do not see how you claim to be so healthy and then quietly slide in that beer and wine are ok. If kids are expected to give up their comforts why would adults not give up beer and wine, especially beer! Clearly these have sugar and fats that are not healthy, clearly they are plenty processed and have poor impact on people's health. I think saying it is for adults sanity is such a cop out, if being healthy, be healthy.
Diana says
Hello,
I noticed that under dairy "whole" is listed. Does this mean whole fat as opposed to low or fat free? I know that fat free products like cheese (yuck) are full of chemicals so I always avoid them. However, I tend to by low fat (like Cabot 75% reduced fat) cheese and fat free milk and yogurt. What is the best choice when choosing dairy? Thanks
Cami says
You shouldn't buy anything that says low fat, fat free, reduced fat, etc. Buy whole. Just because a product is labeled ‘fat-free’ or ‘lowfat’ doesn't mean it’s healthier or even lower in calories. In fact, most lowfat or fat-free foods will have sugar and chemicals to make up for the loss in taste, which renders them poor nutritional choices. Plus, our bodies need healthy fat in our food to keep our cell walls strong, absorb important vitamins and regulate our hormones. Taking away that fat and adding in chemicals can have another unexpected result: Franken-foods that don’t cook the way they should, or crumble up when they shouldn’t.
Assistant to 100 Days (Amy) says
Hi there. The absolute creme de la creme of dairy would be full fat, organic, and grass-fed. :)
Debbie says
Hi! Just wondering if you have any special recipes for diabetics?
type 2.
Assistant to 100 Days (Amy) says
Hi Debbie. No, not specifically but we invite individuals to make the changes that will work for their special dietary needs. Feel free to share here if you do. ~Amy
Knoll says
We are just starting the challenge!!! My husband and I was wondering if we can have any sugar like brown sugar or cane sugar? We are very invested in the challenge as well our 2 year-old and new born. We have health problems and want to be healthy eaters. Thanks!
Assistant to 100 Days (Amy) says
Hi there. Nope, not during the pledge. Stick with honey and maple syrup! You can do it, I promise! :)
Evelyn says
Hi
My husband and I are starting the 100 days of real food pledge on October 1. I'm starting to plan the meals so it can be a success. I'm wondering about canned tuna? Ingredients: tuna, water, salt and sodium acid pyrophosphate. Is this considered real?
Assistant to 100 Days (Amy) says
Hi. Canned tuna is fine under the rules but it is best to avoid additives, generally. You can find tuna packed in olive oil and salt. ~Amy
Kendall says
I am a 10 year old girl going on a 30 day pledge with my mom. Do you think this wil change me and my mom. We start on Tuesday.
Jan Wasserman says
I would just like to add to the foods you can't eat: Any ingredient I cannot pronounce. That's pretty much the same as only eat foods with 5 or fewer ingredients, but it's worked for me. :)
Christa M says
I have to ask what your thoughts are on homemade jams? 99% of recipes use white, refined sugar, and to can things without a recipe is a recipe for disaster. I did find a recipe for syrup that used half honey/half white sugar, but... that's still half sugar.
Assistant to 100 Days (Amy) says
Hi Christa. Here are a couple alternatives: https://www.100daysofrealfood.com/2012/05/10/how-to-can-some-jam-a-simple-method-without-pectin/ and https://www.100daysofrealfood.com/2014/06/26/blueberry-jam-honey-sweetened/. ~Amy
Steve says
I've always wondered how Weet-Bix (http://www.weetbix.com.au/) or similar stacks up to this?
Assistant to 100 Days (Amy) says
Hi there. Are they 100% whole grain with 5 or less ingredients?
Alicia K says
Quick question here! What about bottles of spices? I love using curry but it has more than 5 ingredients. and other mixed spices? Thanks!
Assistant to 100 Days (Amy) says
Hi Alicia. Spices are fine. Just look for those without additives/preservatives. ~Amy
Eve says
I have a bread machine which gives you the ability to control what goes in your bread. I can get it together and get it in YHWH machine in about ten minutes. The machine does the work and is heaven to smell. I keep all supplies in a basket so I can do it quickly. Easy to do. I bought my machine from Amazon.
Dawn says
I'm on day two and loving it! Can't wait for the book to arrive in the mail. Thank you so much for opening my eyes :)
Meaghan says
Look into seeing if you have access to Alvarado St Bakery. Served in my childrens school for the nut safe allergies.
Teresa Skinner says
Which Grocery chain is best for finding organic fruits and vegetables at a good price?
Linda says
Is vtal wheat gluten in bead ingredients bad under to food rules? No where near me has real bread. Where I used to live whole foods did....whole wheat flour, water, salt and yeast...... And they would grind it for me to bread crumbs!! But now it's over 1.5 hrs away. The one near me doesn't bake on site so their bread is par baked....I found at trader joes a bread close but that I wasn't sure about vital wheat gluten? I might have to get a bread maker :(. Please advise.....
Assistant to 100 Days (Amy) says
Hi Linda. Here is a recipe for whole wheat bread without the bread machine: http://deliciouslyorganic.net/everyday-whole-wheat-bread/. Beyond making your own, look for the lowest ingredient 100% whole grain loaf you can find but if you are low on options don't stress over vital wheat gluten as it is frequently added to whole grain loafs for loft and elasticity. ~Amy
Deanna Jenks says
Are these items acceptable under the whole foods plan: cottage cheese, pure stevia, almond milk,shredded wheat (no sugar added). Thanks
Assistant to 100 Days (Amy) says
Hi Deanna. Yes, other than stevia. We use honey and maple syrup to sweeten. We understand that individuals with blood sugar issues may require the stevia, however. ~Amy
Melanie says
Hello, I am type 2 diabetic can stevia or Splenda be used as a substitute for natural sweeteners?
Assistant to 100 Days (Amy) says
Hi Melanie. Certainly we understand that you have to adapt the rules to your needs. Look for the most natural form of stevia you can find. This might help:https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
Assistant to 100 Days (Amy) says
Hi Ilene. No, our focus is on eating a a balanced diet of whole real foods. Online tools like My Fitness Pal can calculate recipe details for you. ~Amy
dinner idea says
My cousin encouraged We would possibly this way website. He / she has been solely appropriate. The following submit really designed our day time. You can not imagine exactly how much time period I had created put in in this information! Thanks!
Assistant to 100 Days (Amy) says
Hi Lynn. You do have to be careful about the fish you purchase. Farmed fish often aren't fed a natural diet. This might help: http://www.montereybayaquarium.org/conservation/research/seafood-watch. ~Amy
jessy says
I am working 3 jobs in addition to homeschooling and finding it impossible to bake all our breads anymore. However I can't find a bread in store that is whole grain, 5 ingredients or less and safe for severe tree nut/peanut allergies (not manufactured or packaged in a factory that manufacturers nuts). Any suggestions for sandwich bread, buns, and bagels?
Anna says
Hi Jessy,
Have you tried Ezekial (not sure of the spelling) bread. I believe there is a gluten free option and a whole wheat option. Do you live near a Great Harvest Bakery? I hope this helps.
jessy says
I've looked into both of those and they can't guarantee a nut free product. So far all the real food breads seem to have warnings. My son has reacted just from touching a "manufactured in a facility with" bread. I hoping there were some brands I was overlooking. Right now we're using aunt millies simply because it's one of the few breads that are allergy safe for us (but they certainly don't fit the real food bill).
Assistant to 100 Days (Amy) says
Hi there. I have to defer to reader wisdom here. Unfortunately, I had no luck last year finding a "nut safe" bread to send to school with my son that was not highly processed with a long ingredient list. ~Amy
jessy says
Looks like the Rudi's suggested below uses hazelnuts so their a no go for us.
I found this one at Whole Foods. Doesn't fit the challenge and I'm sure it's not the best one out there but I think it's the best I'm going to find when I can't bake it myself.
http://www.auntmillies.com/Products/ProductView.aspx?prod=1874&cat=Breads
Sara says
Try Rudy's breads -- all organic and no bread conditioners, etc.
Shea says
I just discovered Alpine Valley Natural Organic Whole Grain Breads at Costco. They are manufactured in a facility that handles wheat, milk and soy but NO nuts. My daughter has a peanut allergy and this is the first all natural bread I've found without the warnings.
Ilene says
Do you count calories?
Ilene says
Is stevia ok to use?
Assistant to 100 Days (Amy) says
Hi Ilene. Not during the pledge. Outside of the pledge, this might help: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
Lynn says
I used to think that wild caught fish was the best way to go. But after Fukushima, I question whether that's true anymore. I feel like with farm-raised fish, there isn't concern for what the fish have eaten, where they have swam, etc. What are your thoughts?
MICKEY says
Are Blue Diamond natural pecan Nut Thins okay to eat?
Assistant to 100 Days (Amy) says
Hi Mickey. For the purposes of the pledge, only 100% whole grain crackers with 5 or less ingredients meet the rules. ~Amy
Heather says
Hi there,
Quick question about rice. How do you reconcile that brown rice is extremely high in lectins and phylates, which prevent the absorption of vitamins and minerals? (http://ancestral-nutrition.com/why-white-rice-is-healthier-than-brown-rice/) Thanks for your thoughts on this.
Heather
Assistant to 100 Days (Amy) says
Hi Heather. There is plenty of conflicting research on grains and vitamins absorption and even on whether phytic acid is something that causes problems. Rice has been eaten for thousands of years in cultures that are known to have pretty good health outcomes. Lisa's family enjoys many whole grains including brown rice. I, personally, now soak grains like rice and quinoa because I digest it better that way. I think it is important to eat the foods that make you feel your best and work best for your body. ~Amy
Heather says
I really appreciate the response. I was thinking... yes, some cultures have been enjoying rice for thousands of years and are healthy, yet they eat white rice, not brown. I'm not trying to be argumentative at all, just trying to figure this all out in my own head. :)
Assistant to 100 Days (Amy) says
I totally get it. It is really difficult to sift through all the different info and opinions out there. Go with whole foods, heavy on the veggies, and note how those foods make your body and brain feel and use that as gauge as much as possible. :)
Jess monk says
What are your limitations on soy milk?
Assistant to 100 Days (Amy) says
Hi Jess. We realize that dairy does not work for everyone. Soy milk is fine but look for organic with only one or two ingredients. ~Amy
Janice M says
We don't have a "healthy" bakery in our town. Which breads would you recommend from Kroger?
Assistant to 100 Days (Amy) says
Hi Janice. We can't be sure of brands available in every store. Most grocery stores do have Ezekial Bread (sprouted grains) in their frozen section. ~Amy
Janice M says
I am so ready to start this for my family! We have been eating horribly this summer and what's worse is that I know better! Thank you for making this so "doable"
Melody Harrington says
I'm so excited for my family & I to start this challenge. We are going to prepare over the weekend and ramp up on Monday. Perfect time to start as my little guy starts kindergarten and wants Mommy to pack his lunch. THANK YOU SO MUCH FOR ALL THE ENCOURAGEMENT & TOOLS! :)
Nichjole Grabert says
Hello, is evaporated cane sugar ok or does that count as a processed sugar?
Assistant to 100 Days (Amy) says
Hi there. Nope, not for the pledge. We stick to honey, maple syrup, and 100% fruit concentrate. ~Amy
Leanne says
do you use dates to sweeten things also?
Assistant to 100 Days (Amy) says
Hello Leanne. Lisa does use dates in some of her recipes like her powerballs and larabars: https://www.100daysofrealfood.com/2012/07/01/recipe-homemade-larabars-4-ways-including-nut-free/ and https://www.100daysofrealfood.com/2010/06/05/recipe-powerballs-two-versions/. ~Amy
Grace says
Hi, what about agave nectar?
Assistant to 100 Days (Amy) says
Hi Grace. Nope, we don't use it. Here is why: http://www.foodrenegade.com/agave-nectar-good-or-bad/. ~Amy
Amy says
I would really like to follow these rules; however, my grocery budget comes from WIC (which is highly restrictive on what it will buy) and SNAP benefits. Is it possible to follow these rules to feed my family (a warehouse-worker, a breastfeeding mom, & a 7 moth old) on this limited budget?
Assistant to 100 Days (Amy) says
Hi Amy. Check out this series of posts: https://www.100daysofrealfood.com/100-days-on-a-budget/ for guidance. :)
Leigh says
A lot of what you get with wic would work with this. If not perfectly, then pretty close. It means cooking from scratch, but that will stretch your food dollars anyway.
Trinity says
I mill my own flour and make fresh bread immediately after milling it. I only use salt, yeast, hot water, olive oil, and honey. Is this a good option for bread? If not, what could I do differently? Thanks!
Assistant to 100 Days (Amy) says
Hello Trinity. Sounds like great ingredients. Our only specification beyond that would be to use a 100% whole grain. ~Amy
Jackie Evans says
I'm just curious, what type of bread would you recommend for someone with Celiac disease, as I cannot have any wheat at all. I think a lot of the gluten free breads have added ingredients.
Thanks!
Jackie
Kristin says
I am also curious of recommendations for gf bread. We have allergies to wheat, rye, and barley. Thanks!
Assistant to 100 Days (Amy) says
Hi Jackie and Kristin. Gluten free breads can be even more difficult to find with a short ingredient list. Just do your best to look for one that is made with more whole grains than refined. For instance, look for brown rice rather than white rice as the first ingredient along with grains such as buckwheat, amaranth, and millet. Here is advice on making your own flour mix: http://glutenfreegirl.com/2013/02/how-to-make-a-gluten-free-whole-grain-flour-mix/. ~Amy