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
Sierra says
Are there any regulations for beers?(I am assuming beer has some problems)
Amy Taylor (comment moderator) says
Hi Sierra. Lisa hasn't set up rules for wine and beer but you can definitely find organic varieties of each.
Nancy Tanner says
For people wanting to know more about eating healthy I recommend FMTV. I have no connection with them other than being a member of the site. There is a membership to join. There are hundreds of videos,recipes for healthy cooking, how to make smoothies and stories of individual success in changing their diet. they have a 10 day free trialI found they answered a number of question I had and help to keep me on track as it is not easy to give up sweets, use the right oils and is often overwhelming to know what to eat. I am also happy to find your blog about packing school lunches
catK says
how about soy sauce? are there specific ingredients to avoid in soy sauce? Thanks!
Amy Taylor (comment moderator) says
Hi. We look for an organic soy or organic tamari soy.
Ken says
Good Day! Is there any version of French Vanilla coffee creamer that is acceptable?
Amy Taylor (comment moderator) says
Hi Ken. We would use whole milk or cream with a little vanilla. ;)
Tammy says
Does anyone know about coconut sugar?
And frozen fruit and vegetables?
Tricia says
frozen fruits and vegetables are just as good as fresh (make sure there are no added sugars)
Amy Taylor (comment moderator) says
Hi Tammy. For pledge purposes, we stick with honey and maple syrup. Outside of the pledge rules, coconut sugar can be a better option. I use it in my morning coffee. And, yes, plain frozen veggies are just fine.
Debbie says
Is unsweetened almond milk allowed?
Sierra says
Depends on the almond milk, some almonds are Gmo, and sometimes alternative milks have added ingredients, but In general, yes.
Lozza says
Please can anyone confirm about fruit teas and green teas, are we allowed these in our daily intake? I feel that for me this would be the easiest way to avoid fruit syrup drinks as I don't add sugar.
Thank you in advance :)
Amy Taylor (comment moderator) says
Hi there. Teas are fine as long as there are no added ingredients.
Maria says
This is great! I especially love #8 under "How to avoid processed food in general." So true- I do not want to waste my time baking cakes and frying foods just to satisfy a snack attack, lol. I have been trying to educate myself a lot lately on the food my family eats, watching some documentaries, reading, etc. We've made a few small changes but I really think it's time to step it up. I am taking the pledge today! What a great resource your site is!
Cindy says
Is it ok to use a seal-o-matic
to freeze food? I've heard some plastics release chemicals.
Amy Taylor (comment moderator) says
Hi Cindy. I am not familiar with that particular product. You can generally find plastics that are BPA free. Freezing is less of a concern with plastic wraps than heating. You should never heat something in plastic.
Allison Pappenfus says
Thank you for sharing what kind of bread you buy. We just moved to Omaha and there is a Great Harvest Bread Co just down the street which I haven't tried yet. So excited to try them out. I also got your cookbook for Christmas and signed your mini pledge. We don't eat a ton of processed but I know we can do even more. Thanks for all you do. Happy New Year!
Amiee says
What about Sugar in the Raw?
Amy Taylor (comment moderator) says
Hi Aimee. Nope, only honey and maple syrup for the pledge. ;)
Lorraine says
ehat about fats and oils? Is extra virgin olive oil ok or ground but, sunflower etc?
Rita Major says
What I've seen recommended is organic butter, and only cold pressed oils: Olive, avocado, walnut and coconut. I am trying to cut out processed foods for my husband, who has Alzheimer's. Best side effect? I've lost 12 pounds.
Lorraine says
Thank you
Are you doing the whe challenge or have you lost the lbs just by changing the oils you use?
Rita Major says
I am doing the whole challenge. I have my husband on an experimental Alzheimer's diet: no simple carbohydrates, no processed food, among other things like exercise and supplements. So no sugar as well, only cold-pressed oils, free range chicken and eggs, grass-fed, organic beef, and wild-caught fish...he does drink milk, as he doesn't like water or tea or coffee. I've switched to tea and water. No gluten, which may be our biggest challenge (except for the hidden sugar in EVERYTHING). We don't always succeed with everything, but I thought the challenge might help me!!
Lorraine says
Well I hope that your husband's and your hard work go well rewarded. Good luck with your journey.
I am doing the challenge for weight loss and energy gain. I feel excited.
I wish you all the best x
Amy Taylor (comment moderator) says
Hi there. Here is more info on oils: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/.
Lorraine says
Thank you for that.
I live in the uk do will start to go my research on these oils as I don't believe I've ever seen coconut oil in the shops here.
Jessica says
What should you do if you are celiac (and I am) for baking like bread and muffins ect.? Most of the flours (coconut, rice) are white. And when buying gluten free bread, it's always white and has more ingredients than normal.
Amy Taylor (comment moderator) says
Hi Jessica. You will have to adapt "the rules" a bit if you are gluten free. Coconut and almond flour are really good options. You can also find blends that are made with more whole ingredients. Bob's Red Mill has a whole grain option as does King Arthur. Here is a recipe for making your own whole grain gf flour to have on hand: http://glutenfreegirl.com/2013/02/how-to-make-a-gluten-free-whole-grain-flour-mix/ and a favorite gf bread recipe: http://glutenfreegoddess.blogspot.com/2011/05/whole-grain-gluten-free-bread_17.html. It is a little more complicated but becomes easy over time. :)
ASEA Associate says
Love the value in this post and your site is so pretty. My family and I just started eating a vegan diet and its been a little tough we have always eaten organically but I must say I am missing my meat ;b
I will be sure to share and subscribe. Pop in on my site there is something interesting and a real breakthrough in redoxing.
Vincent
andrew says
I heard that white rice is better then brown rice..Can u explain the difference, please?
Amy Taylor (comment moderator) says
Hi Andrew. We like the 100% whole grain aspect of brown rice. The issue you are likely referring to is the level of arsenic that brown rice retains compared to white rice. Cooking brown rice in extra water and then draining it helps reduce it. I have depended far less on rice, in general because of this. The least likely contaminated type of rice seems to be Basmati rice and the most is rice which is grown in the southern US.
Amy Taylor (comment moderator) says
Hi Jenc. Yes, organic varieties are fine if you rely on soy for protein.
Jenc says
Hi,
Is organic tofu and tempeh OK?
Thank you
Sarah camden says
Is it okay to use cocunut sugar for my coffee?
Amy Taylor (comment moderator) says
Hi Sarah. For pledge purposes, we stick with honey or maple syrup. Outside of the pledge, coconut sugar is my coffee sweetener of choice. ~Amy
Ava Nora says
Very helpful and rich article. I like it.
You may also know about this:
http://www.slimfair.com/food/food-to-avoid-within-whole-foods/
Amy Taylor (comment moderator) says
hi Annika. While we've not provided gluten free adaptations, I do adapt them for my gluten free needs all the time. You have to experiment a bit to figure out what subs work for you. ~Amy
Annika says
I have a gluten allergy and was wondering if any of the recipes can be prepared gluten free? :)
melody says
Can I expect to lose weight? I have type 2 diabetes and I do exercise.
Amy Taylor (comment moderator) says
Hi Melody. While weight loss is not our focus, many people who make the switch do lose weight. This helps put things in context: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/.
Resep Masakan Indonesia says
Thanks. I hope i can follow this rule.
Resep Kue Nastar
chrysti says
Hi. I am wanting to change the diet of my family. I am a single mum of 3 on a very tight budget. Is there a way i can do this on a tight budget??
Amy Taylor (comment moderator) says
Hi Chrysti. This post should help: https://www.100daysofrealfood.com/2011/09/30/real-food-tips-12-ways-to-keep-it-cheap/. There is some trial and error, too but it eventually becomes habit. :)
John L. Borders says
great website full of info most people now believe about food vs obesity,and its causes. But, what can we do without much sun on our property?
Amy Taylor (comment moderator) says
Hi John. This article might give you some ideas: http://ifood.tv/preparation/250975-10-vegetables-to-grow-without-sunlight.
Val Jones says
Please help me understand why non gmo Pure Via, stevia, and Steevia in the Raw, which has no erythrinol (spell?) and list ingredients: dextrose, stevia extract - how and why are these not good. I love my coffee but don't do sugar, are there any options? Thanks , love your blog!
Amy Taylor (comment moderator) says
Hi Val. For the pledge, the rules only allow for honey and maple syrup. This might help for outside of the rules: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/. ~Amy
Kristine McAllister says
I believe it has to do with HOW the stevia leaf was processed. I do use Sweet Leaf brand stevia. I feel that after researching other brands extracted the sweet out of stevia leaves that it is acceptable to use it.
I am however just a humble diabetic follower of 100days....
Iguanadon says
2% organic milk is naturally sweet. I use that and nothing else for my coffee.
Demetria says
In looking at all the information it looks as if honey is the only allowed sweetener, is that correct? Why not agave nectar too.
Amy Taylor (comment moderator) says
Hi there. We use maple syrup, too. :) We do not use agave: http://www.foodrenegade.com/agave-nectar-good-or-bad/.
Amy Taylor (comment moderator) says
Hi Heather. Not for the pledge...just honey and maple syrup. I like coconut sugar as a sugar alternative outside of the pledge. ~Amy
Heather says
I think I might know the answer to this but is Organic Coconut sugar ok on the pledge?
Maria Rico says
I keep looking on Google if I can find anything on Culinary slang words, can anyone please help! If so, thank you.
Erin says
I am considering doing the 10 day challenge once the holidays are over - I am thinking of making my own bread. Do you have a good, easy bread recipe you can share?
Also love the idea of eating only local meats - that will really help me cut back on eating meat. I honestly think I may eat too much (yes there is such a thing)! Any suggestions on where to go in San Francisco for local meats?
Amy Taylor (comment moderator) says
Hi. These websites will help: http://eatlocalgrown.com/ and http://www.eatwild.com/. ~Amy
Elizabeth says
Do you have any suggestions for a college student living without access to a kitchen and on a (very) limited budget? Thanks!
Amy Taylor (comment moderator) says
Hi there. The great thing about real food is that much of it does not require cooking at all. Think: raw fruits and veggies, great salads, nuts and seeds, nut butters, rich whole grain breads, etc. If you have access to just a microwave and a fridge you can have eggs and dairy on hand, too. These links should help as well: http://www.eatingwell.com/recipes_menus/recipe_slideshows/easy_no_cook_dinners, http://www.meredone.com/2013/10/28/eat-healthy-cheap-without-a-kitchen/ and http://blog.enroll.com/view-post/Dorm-Room-Eats-Healthy-Food-Without-a-Kitchen. As far as budget goes: https://www.100daysofrealfood.com/2011/09/30/real-food-tips-12-ways-to-keep-it-cheap/and http://www.nerdfitness.com/blog/2012/12/27/cheap-and-healthy-food/. :)
Lynette Metting says
Hi, what is the best thing to use to sweeten iced tea? Thanks!'
Amy Taylor (comment moderator) says
Hi Lynette. Honey? :)
Niki says
Ok, so what about oils, ok? For instance I have some tortilla chips in my pantry I want to use for tacos. ingredients are corn, vegetable oil, and salt. Is that cool?
Amy Taylor (comment moderator) says
Hi Niki. We are fans of vegetable oil. Here is a post on oils that will explain: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/. ~Amy
Jana says
Stevia- you can really get used to it and its natural.
AlphaKfend says
You may find this a very interesting read, in regards to Stevia.
https://experiencelife.com/article/stevia-too-good-to-be-true/
Ana Maria says
For all the coffee drinkers out there; what do you use to "sweeten" your cup of joe (for those wanting a sweet taste)?
Amy Taylor (comment moderator) says
Hi Ana Maria. Have you seen this: https://www.100daysofrealfood.com/2011/03/04/recipe-maple-mocha/? :)
Kerry Smithwick says
Home made condensed milk is wonderful in coffee.
Stephanie Morse says
I put in a tablespoon of organic half and half and don't miss the sugar at all. I will sprinkle in organic cinnamon spice or pumpkin pie spice. Now I can't have sugar in my coffee because it doesn't taste good. I used to love Starbucks pumpkin spice latte but I tried it last month and it was awful, I had to throw it away.
Tim says
Honey or Maple Syrup! Two of my favorite coffee sweeteners.
Grace says
i have been reading about the 100 day challenge and am interested, but what do you do about eating at other peoples houses? Do you avoid it? I currently go to my parents about once a week and also sometimes eat at other family's.
Amy Taylor (comment moderator) says
Hi Grace. That is up to you. Lisa communicated clearly with people about what she and her family were doing. It may be necessary to offer to bring food along in order for you to stick with the challenge. :)
Melanie says
Hi there! Ive been reading sporadically for over a year now, and have had you on my facebook as well... We did 100% real food (and were vegan) for over a year about 3 years ago, and i had never felt better in my life. We've since slipped horribly, and I'm trying to get us back on track. However, we still do mostly vegan, and have added gluten free to the mix. Do you have any posts with help for this? I do make almost everything baked good from scratch. It's just gotten so expensive... I'm considering going back to just partially gluten free, just unsure about it all.
Kristi says
I'd like to know this too. I'm not vegan, but went vegetarian for 3 years and now for the last year, an occasional pescetarian. I too have slipped a few times at the drive thru. I don't like those, but that's what happens when I let myself get too hungry. There's several mock meats I like and have lots of protein, but I don't like how over processed they are not to mention the sodium. Any good veg protein options that aren't? Beside, the obvious beans : )
Amy Taylor (comment moderator) says
Hi there. I think will both find these links helpful: http://www.realfood.com/category/blog/vegan and http://www.runningonrealfood.com/20-inspiring-vegan-food-blogs-to-follow/. While we have many gluten free and vegetarian (fewer vegan) recipes neither of those are our specialty. This is a product that I have used in dishes: http://eatneat.com/. It has a very short ingredient list of whole foods. And this is my go to for gluten free: http://glutenfreegirl.com/. ~Amy
M Green says
Thought I'd add on the Stevia--there IS a natural deriviative of Stevia that is not the typical chemical laced stuff we buy in the store. It is a liquid, not a powder. Tip: if it's powder, it's over processed. If it's liquid, it MIGHT not be. Check the label. http://www.naturalwellbeing.com/products/stevia-stevia-rebaudiana?utm_campaign=cse-marketing&utm_medium=feed&utm_source=google-product-search&mkwid=sVHvgsiBF_dc|pcrid|55696381519&pmt=&gclid=CjwKEAiAvvyiBRDzrYuuldy6wB8SJABPJWObFXK4VbbzUBkNrXU7wcinHQj1DmnsJWoUeR6yoFpESRoC7hrw_wcB