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
Suzanne says
I don't think I have a local bakery in my town.
Anne says
Hi Diabetic type one and GF. Allergies to nuts, milk and seafood. Have been very interested in your site but hoping you can answer a question. SWEETENERS geesh. Cannot use honey or pure maple syrup and agave nectar recommended for me is not supposed to be good. I use Stevia in limited amounts and bake using fruit for sweetening my recipes, any other ideas help please?I want to be as healthy as I can but what can i use that's best?
Amy Taylor (comment moderator) says
Hi Anne. Being diabetic, you have to make the choices that work best for you and your condition. Be sure to consult with your doctor about options. It sounds to me like your use of stevia and fruit are good choices. I think you will find this helpful: http://www.kitchenstewardship.com/2011/08/24/6-steps-to-a-real-food-diabetes-diet/. ~Amy
Makala says
I'm not sure if this was already brought up... But what about raw agave nectar as a sweetener?
Amy Taylor (comment moderator) says
Hello Makala. We do not use agave. This blogger can help explain: http://www.foodrenegade.com/agave-nectar-good-or-bad/. ~Amy
Mary says
Hi! What is your take on Crystal Light? I try to drink a lot of water during the day at work but find it very boring. The Crystal Light makes it easier to get all that water down :)
Sharon says
Mary - I drink a LOT of water as well, and look for ways to make it less 'boring'. Try cutting up a lemon, a lime, kiwi, cucumber, orange (the little 'smarties' work well), etc. and adding it to your picther. I put them in early in the morning, add crushed ice and drink on it all day. As the ice melts, I add more.
I do this almost every day, and 'experiment' with combinations (IE: kiwi and strawberry). It helps give the water a 'hint' of flavor.
Also try adding mint leaves.
Amy Taylor (comment moderator) says
Hi there. I agree that adding fruit is a great way to spice up your water. Crystal Light uses artificial sweeteners which we avoid completely. ~Amy
Kristi says
I have an infusion pitcher from Bed Bath and Beyond. mix and match fruits, sometimes mint.etc once it sits for a day it's full of flavor. I refill with more water as I drink it. Regular juice seems to strong for me now. Word of caution tho - easy on the limes, they'll take over flavor of the whole thing.
Jessica says
I hate to break it to you, but eggs are not dairy.
Jaime says
But they are in the "dairy" section of the supermarket. Probably what the author meant.
Faith says
Is Stevia an acceptable sweetener?
Laurie says
Hey,Faith, it is not. I would stay away from all artificial sweeteners. Another thing is that I recommend the movie FED UP! (2014) if you haven't seen it already. It really sends this message home that all these processed foods are really just addictive poison and chemicals in a box or package disguised as food. It's design to make you fat, to make you sick, and to make you keep coming back to eat them. In this way, the food industry keeps getting paid but also the pharmaceutical companies because the sicker you are the more they are going to try to sell you all this medication which is just going to make you even sicker. Basically, everyone's going to get a big, fat pay-day out of killing you and your family with this unhealthy processed junk.
Sorry, for the long rant, but I would just adopt a plant-based diet and eat mostly vegetables. If you want something sweet, eat some fruit. Rarely consume anything that you're going to have to add sugar to yourself, especially white, refined sugar which no matter what name it comes under is an addictive drug; and if you eat too much of it, overtime, it will lead to a number of preventable and deadly diseases and illnesses including cancer, kidney failure, heart disease, and diabetes.
*I know some Stevia products include dextrose, which comes from white refined sugar and wheat/flour. You should not eat dextrose.
Amy Taylor (comment moderator) says
This will help, too: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/.
Lisa says
What if it has more than 5 ingredients but is verified organic? For example: Ezekiel bread
Amy Taylor (comment moderator) says
Hi Lisa. If the ingredients are whole food ingredients such as a long list of nuts, seeds, and whole grains you can look the other way. :) We love Ezekiel bread! ~Amy
Christine Levy says
What peanut butter brand would you recommend? Thanks
Amy Taylor (comment moderator) says
Hi Christine. Just look for one that has only peanuts and maybe a bit of salt as ingredients. I love Costco's but have found other great store brands as well. ~Amy
Melinda says
Smuckers Natural is good. Only peanuts as ingredient and come in creamy and chunky!
M says
Hi all
I have a immune disorder which causes me to have to horrific allergy attacks, hard to breath, hot red rashes, etc. I have been to a allergist and I am allergic to most nuts, shell fish. Even with the meds they continue. I decided I have to start eating natural seems the preservatives are doing me in and there is no test for that. My question is frozen veggies a ok thing? We live in a area where after September there is no more fresh veggies or farmers market. Thanks
Amy Taylor (comment moderator) says
Hi there. Frozen veggies are absolutely fine. :)
Jenny C says
Hello,
We are excited to take the 10 day challenge starting in the next week (still need to sign up!). However, I am concerned about the meat...it says only locally grown meat. We buy meat from our grocery store, and buy organic meat, and don't eat a lot of it, but I doubt it is local. I have no idea where we could get local meat around my hometown. I'd be fine with no meat for 10 days, but don't know if my 3 year old would be. Any suggestions on how to find out where to go to buy meat that is locally grown?!
Thanks!
Amy Taylor (comment moderator) says
Hi Jenny. Try these: http://www.eatwild.com/ and http://eatlocalgrown.com/. Hope they can help.
Mark says
Just a few question.. Is peanut butter ok? What about stevia
Amy Taylor (comment moderator) says
Hi Mark. Peanut butter is fine as long as the only ingredients are peanuts and maybe a little salt. ;) Stevia is not approved for the pldege. Here is info that might guide you outside of the pledge: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
Ace says
How do you feel about carob chips as a chocolate substitute?
Amy Taylor (comment moderator) says
Hi Ace. If they follow the 5 ingredient rule and are unsweetened, that should be fine. ~Amy
amy says
How does cutting processed foods positively effect children with ADD/ADHD/short attention span?
Thanks!
Amy Taylor (comment moderator) says
Hi Amy. Many of the foods which seem to exacerbate ADHD symptoms are not real food such as refined sugar, simple carbs, soda, food coloring, artificial ingredients, pesticides, etc.: http://www.everydayhealth.com/adhd-pictures/how-food-can-affect-your-childs-adhd-symptoms.aspx#01. I would think that a real foods diet is a great place to start. Consult with your doctor, of course. ~Amy
Kari Spendlove says
I appreciate your great info and tips. Thanks!
I am just really perplexed about your inclusion of beer and wine as OK drinks??
That is so counterproductive to good sense and good health.
Why exclude so many other harmful substances, but day, oh well! Beer and wine are ok for the sanity of adults??
Makes no sense nutritionally or logically, to me.
Thanks,
Kari
Amy Taylor (comment moderator) says
Hi there Kari. I think it is fair to just say the Leakes enjoy wine and beer form time to time. I don't think they are arguing for its superior nutrition, per say, but a glass of red wine is touted to have some benefits. It certainly is fine to not include any alcohol it in your diet. ~Amy
Fred says
"No refined grains such as white flour or white rice (items containing wheat must say WHOLE wheat…not just “wheatâ€)"
I'm fairly certain white rice is better than brown rice unless you soak it. Same with white bread vs whole wheat bread, although I really doubt you would soak bread and then eat it. Whole grains contain anti-nutrients like phytate which bind to minerals and prevent absorption.
http://www.ncbi.nlm.nih.gov/pubmed/14985216
I also think deep-fried food is fine if you cook it yourself in coconut oil or grass-fed butter or lard.
Naz says
Hi,
i just have a question. My hubby and i are of indian origin, so a lot of the food we prepare needs some sort of "oil" to prepare. what oil would you recommend to use. we currently use a combination of vegetable/corn oil, and ghee(clarified butter. we plan on starting our pledge on the 27th of the month. it will be quite interesting preparing for it in the next week considering our cuisine.
Fred says
I don't recommend vegetable or corn or canola oil due to high levels of polyunsaturated fats and the fact that their omega-6 fats fight for absorption with omega-3 fats from fish. If you're using fat to cook, any sort of saturated fat like ghee or butter is fine. If you're using it as a dressing, you can use olive oil.
http://chriskresser.com/5-fats-you-should-be-cooking-with-but-may-not-be
Amjad says
Hey all!
We're taking on this challenge but just wanted to know whether gluten-free flour that is made from potato starch and rice flour is considered acceptable?
Thank you for your responses in advance. And we're really excited to be doing this.
Amy Taylor (comment moderator) says
Hi Amjad. When doing a gluten free version of the challenge, I would look for whole grain gluten free flour blends such as: http://www.breadmachinedigest.com/tips/converting-bread-machine-recipe-sizes.php. ~Amy
Portia Berry says
Hi, I have been told by my doctors that I need to cut ALL salt out of my diet due to a condition of my inner ear. I know this means all processed foods but even most of the items at the health food stores have salt. Have you identified breads or other baked items that don't have salt? What about baking at all? We are now looking at local butchers and farmers markets but now with winter coming around that is going to be limited. Please help; any guidance or suggestions or instructions are very welcome.
Amy Taylor (comment moderator) says
Hi Portia. We really can't give advice concerning medical conditions and low/no salt diets are not our expertise. These resources might help: http://www.livestrong.com/article/351637-list-of-foods-with-no-salt/, http://thedailydish.us/from-the-kitchen/baking-without-salt/ and http://www.sodiumgirl.com/. ~Amy
Karen says
Hi. Twice I bought pure Maple Syrup which is new to me as I've always bought like Mrs Butterworths and both bottles grew mold!
Is this normal? I purchased it to sub for sugar and the first time I thought maybe I contaminated it but the second time? Costly to waste.
Michele says
Karen, did you refrigerate the maple syrup after opening? You can't put it in the pantry with Mrs. Butterworth. ;v) I've used it for years and never had a mold issue.
Donna says
P.S. Went to a grocery store and walked all through it while a friend shopped; as we came to the front to go out we walked past literal mountains of chips, sodas, candy, and I thought "there is no food in this entire store, and surely nothing that I would eat."
Donna says
My cholesterol was through the roof, dangerously high with a dismal family history of it. A couple of years ago I married a guy who'd been widowed and had gotten into the worst food habits possible. He'd often stop for something sweet or junky and always bring me some. I had been on an organic, low carb low cal very healthy way of eating for a couple of years, two years after marriage the doc tells me I'm going to die soon, probably painfully.
So I went to a nutritionist and went back to my sensible organic foods, reading all labels which hubby is very patient with, and sticking to it religiously. Sugar turns my stomach these days; neighbor boys asked me to take them to McD's this morning and I had to leave, retching from the smell. Smells like death in there.
Amy Taylor (comment moderator) says
Take care of yourself, Donna!
mary ferguson says
you did not mention Stevia.... I consider this a good option for my coffee and teas. I do not drink cow's milk, I drink coconut or almond milk. I use that for coffee creamer also. Shopping at Trader Joe's has helped keep me informed and eating clean.
Connie says
Since the family improved some health issues by eliminating processed foods, artificial colors and sugars,
Try eliminating all wheat products, too! Suggest reading Wheat Belly by Dr. William Davis, a cardiologist from Milwaukee,WI. The so called whole grains are genetically changed and cause an addictive reaction and adverse reaction to your blood glucose levels. This is not a good thing!
Jen says
I see that wine and beer are allowed, but what about liquor? I know many are made with sugars, etc. but I found an organic cucumber vodka that is very nice so I was wondering what you thought. Thanks.
Amy Taylor (comment moderator) says
Hi Jen. Technically for the pledge, it is only wine and beer. :) ~Amy
Fai says
Whisky is just beer that's been distilled, then aged like wine. Not that it matters (I mean, the challenge is the challenge)...
I'd probably modify the challenge for myself to allow whisky. I'd rather sip a shot of whisky than a couple beers after dinner, and I think it's healthier anyway. Maybe that's just me.
Amy Taylor (comment moderator) says
Hey again Fai. Do what ya gotta do! :)
Julie says
We've been discussing this change for our family, my husband has been on the fence, not a change kind of guy. I just opened this for a friend, clicked on your link for Great Harvest, and surprise it's in Charlotte. We are moving there next week. I've been looking for healthier places to shop, it's like a sign :)
Roberta says
Question about the no list, is there any kind of sugar that is ok? Like raw sugar or something. I use flavored cream in my coffee in the mornings and I am trying to find something else because it is very unhealthy. I was thinking of trying milk and raw sugar.
Nancy. says
Could you try a real flavoring, like vanilla, or cinnamon (cinnamon is really great!), and then use real (organic, grass-fed) cream? Local honey is great, too.
Carey says
Real maple syrup is delicious in coffee. It's a bit more money but so much better than sugar.
SF Michael says
It sounds odd, but a little bit of Sambuca in coffee is delicious!
Fai says
Sambuca is full of refined sugars, just like many other liqueurs. So it's not really a good substitute for white sugar.
Elecia says
i just found this website looking for a spelt pumpkin cupcake recipe. Your site is very informative and I enjoy reading about the real foods. I was recently diagnosed with diabetes although we were eating healthy (lots of raw vegetables, green smoothies, etc.) I am now on a low carb diet in that I sometimes (rarely) eat whole wheat pasta or basmati brown rice. I have had great results in the three months since my diagnosis. My blood sugar went down from 7.2 to 6.4 from June 3 to September 4 (when I had blood work done). I also lost 20 pounds. I am constantly looking for ways to eat healthy and I am glad I found your site. My husband loves sweet stuff and I try to find healthy versions of deserts for him.
Arnie says
I don't understand why maple syrup is allowed but cane juice is not.
Arnie says
I don't understand why maple syrup is allowed but can juice is not.
Evelyn says
I think you meant to put eggs with meats because that is protein, not dairy. Your site is great and I love what your doing!
Veronika says
I got a little confused in a grocery store today - I wanted to buy whole wheat pasta and bread. I am not from english speaking country, so I am not sure if I understand correctly. Whole wheat means whole grain? So it is ok if I buy rye, oat, ... and even wheat (triticum spp), if it's whole?
Amy Taylor (comment moderator) says
Hi Veronika. Yes, absolutely...you just want to be sure you are using 100% whole grains. ~Amy
Heather F. says
Please help - What about Rice flour..does that mean its bleached?
Amy Taylor (comment moderator) says
Hi Heather. Brown rice flour is a whole grain.
judy hallin says
Is organic agave (sweetner) ok to use?
Amy Taylor (comment moderator) says
Hi Judy. We do not use agave. Here is an article you might be interested in: http://www.foodrenegade.com/agave-nectar-good-or-bad/. ~Amy
Barb says
Maybe I've missed this since I'm new to your site, but I've read about why modern whole wheat is not as healthy and completely different than the heritage wheat that used to be grown. Have you tried using heritage wheat flours or done a comparison to modern whole wheat. Lucky for me there is a place near my city that produces this and am planning on trying all their products. http://www.sunriseflourmill.com. Modern whole wheat is not "processed food" per your rules but it has definitely changed with the new type of high yield crops, almost seems modern whole wheat flour is the "junk food" of the wheat flours. Though probably not as easy to find for people reading you blog shopping at a regular grocery store.
Jen says
What are your suggestions for crackers? I love to have tuna with celery and onions and eat it with crackers..but every cracker box I pick up is terrible! Help! :)
Thanks,
Jen
Assistant to 100 Days (Amy) says
Hi Jen. Lisa uses Ak-Mak crackers or whole wheat matzo. :)
Santa Monica Mom says
Hi,
I love your site and what your are doing to help educate people about whole foods and healthier eating. Just one small thing--eggs aren't actually dairy as listed. Maybe their is some Reaaon you have it group in with dairy that I am missing. Thanks again for the great blog!!
Robin says
Hi--I notice that deep fried foods are off the menu as well as processed foods. Where do oils generally fall in this? Are cold-pressed oils okay in moderation? If so, which oils? Or are oils considered processed foods regardless of source or method of extraction?
Assistant to 100 Days (Amy) says
Hi Robin. Here is the down-low on oils: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Erin says
I was wondering what a good alternative to white rice is? My husband is indian and rice is a big part of what he's used to eating. We were trying to figure out what we could eat with the curry that fits in the rules.
Stacy says
You can make cauliflower rice! We make a curry dish quite often here in our home, and use the cauli rice instead. I steam the cauliflower in a double-boiler, and then put in in the food processor and "pulse" it until it is the consistency of rice. For me, in my processor, this works best when I only fill the processor bowl about halfway. I have to do multiple batches, but it's quick and provides a more uniform size in the pieces.
Assistant to 100 Days (Amy) says
Hi Erin. Brown rice or quinoa would work, too. :)
Leslie says
You mentioned nothing over 5 ingredients, but what if there are 10 ingredients and its all real food...a mix of spices or herbs and multiple nuts and so on. Do you make exceptions then?
Assistant to 100 Days (Amy) says
Hi Leslie. The 5 ingredient rule is meant to help people identify highly processed foods and to provide a rule of thumb. If all the ingredients are whole, we can look the other way. :)
Shellan says
I am in starting tomorrow.