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
Leigh Ann Miller says
What do you think of Stevia?
Amy Taylor (comment moderator) says
Hi there. Stevia is not approved for the pledge. Outside of the pledge, this might help: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/.
robin staley says
I just found some Earth Balance vegan popcorn with expeller sunflower oil, popcorn and salt. Is this ok to eat?
Amy Taylor (comment moderator) says
Hi Robin. Technically it does not work for the pledge. It contains refined oil.
Imelda says
Is half and half acceptable?
Amy Taylor (comment moderator) says
Hello Imelda. Sure, as long as there are no other ingredients.
Bojan says
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Laurie says
I really want to get healthy and lose weight. Please help. What would be so helpful is a menu for what to eat. A daily menu. Thank you.
Amy Taylor (comment moderator) says
Hi Laurie. You can sign up for our email list and have access to meal plans here: https://www.100daysofrealfood.com/our-free-meal-plans/.
Amy Taylor (comment moderator) says
Hi Emily. Yes, it is just lighter in texture and color but still 100% whole wheat.
Emily says
Hi I was researching and read King Arthur's organic white whole wheat flour is just as healthy as the whole wheat. Is that right?
Amy Taylor (comment moderator) says
Hi Emily. Yes, it is just lighter in texture and color but still 100% whole wheat.
Adam says
Hi, please help my wife and I settle a debate regarding the "No more than 5 ingredients" rule. Say you have a bag of trail mix or granola. Everything in there meets all the other criteria (no refined grains or sweeteners, nothing fried), but there are more than five actual things in the mix. It feels like this bag would be fair game, since all the individual elements meet the rules you've laid out, there just happens to be more than 5 of them.
Amy Taylor (comment moderator) says
Hi Adam. Multitple whole food ingredients are fine. :)
Rachel says
Is there a list of pantry staples that would help us begin our whole food journey? I have given away or thrown away all sugar except for coconut sugar, honey and pure maple syrup. I also have whole wheat flour and coconut flour. Just wondering if there are any other things that would be good to have on hand so that I don't succumb to the false idea of 'something fast is easier'. :) Also, in New Zealand we source Manuka honey from a family friend who is a local bee keeper. Is this kind of honey the kind we should be using? It comes in more of a solid state that runny but nothing is added to it. Thanks and sorry about all of the questions!
Amy Taylor (comment moderator) says
Hi there. These will help: https://www.100daysofrealfood.com/2014/01/17/video-tour-real-food-pantry/ and https://www.100daysofrealfood.com/2010/07/21/a-look-inside-a-whole-foods-pantry/.:)
Melanie says
Let your daughter learn to cook with whole foods. There is and will be a great need for whole food bakers. She could experiment and find ways to make wonderful desserts, breads, etc with whole foods. It would be a great niche for her.
Jenny says
I am so intrigued with this. I would love to start my family on a whole food lifestyle, I am just a bit overwhelmed on how and where.
In addition, no sugar isn't something I'm afraid of, however, my daughter wants to be a baker and train in France, thoughts on how to nurture that dream and not squash it because of the sugar issue. I know there are recipes out there, but I want them to be fun and look fun as she continues to bake, she is 11.
Thoughts on either comment?
Amy Taylor (comment moderator) says
Hi Jenny. Be sure to see Melanie's comment below. Also, make your way through the start here page: https://www.100daysofrealfood.com/start-here/ and that is sure to get you on the right track. Most of Lisa's baking recipes use honey or maple syrup as the sweetener. There is an ever-growing market for bakery goods that do not call for refined sugars. It is a whole new world. :)
Total Health Care says
Really enjoyed the post. You’ve shared very valuable information and provide great health benefits.I will definitely try these tips.Thanks for sharing such wonderful posts.
sharon says
Thanks everyone for your comments i will certainly try all your ideas and suggestions at some point. I will let you know how i get on
thanks
Sharon
Janice says
Is it ok when baking or using flour that I use almond, rice or other good ????? flours.
Amy Taylor (comment moderator) says
Hi Janice. Yes but they will not typically work substituted 1:1. You'll have to make adjustments to the recipes in many cases.
Chris T says
Oops! Forgot to mention that if you use a liquid sweetener, you need to decrease the liquid in your recipe. Palm sugar is in granular form, but I'm not sure if it fits the "real food" criteria
Chris T says
Sharon, you should use whole wheat pastry flour instead of the cake flour in your cakes. The liquid may need adjusting up or down because whole wheat flour tends to absorb the moisture in the atmosphere. If you are substituting in a recipe, keep notes so you can adjust the next time around if it doesn't turn out quite right. Or you can look for recipes that are written for whole grain. King Arthur Flour has a book that is dedicated to baking with whole grains and there are tons of recipes on the Internet For biscuits, traditional whole wheat is fine, but you may need to increase your leavening (baking powder or soda). If you use honey as a sweetener, you need to watch your oven carefully as honey will burn if left in the oven just a little long. Good luck!
sharon says
can i use regular corn flour for thickening casseroles etc? what can i use instead of regular plain flour for making cakes and biscuits in UK, i know to substitute sugar for honey is that right? or is there some other granulated alternative to make weighing easier
thank you
donna says
Coconut sugar is awesome, it's a gradual and it won't cause you to continue craving that dessert
Amy Taylor (comment moderator) says
Hi Sharon. Here are some of Lisa's examples of each: https://www.100daysofrealfood.com/2014/04/30/recipe-whole-wheat-banana-nut-muffins/, https://www.100daysofrealfood.com/2013/10/25/recipe-whole-wheat-carrot-applesauce-muffins/, https://www.100daysofrealfood.com/2010/07/08/recipe-whole-wheat-buttermilk-cheese-biscuits/. And be sure to see Chris's comments below. :)
Danna Griffith says
I have eaten this way for years and highly recommend it. It is so freeing to kick the sugars habit and really taste the delicious flavors found in "real" food. Very glad you have the challenge out there to help others see a better way to eat. Keep up this great life style change. And if I may, I' d like to challenge others to make it a life style change for keeps. It is worth it.
michelle says
I think you are a great mom and your kids will grow up to be just like you and there dad.
Beth says
My daughter has Celiac disease. I am interested in switching to real foods, but a large portion of our diet consists of white flours/rices since we can't have any wheat. Do you have any suggestions for how to pull off a real food diet that's also gluten free? I appreciate ALL suggestions - figuring all of this out can get overwhelming :-)
Amy Taylor (comment moderator) says
Hi Beth. You might have to bend the rules a bit to make them work for you but a gluten free diet can be certainly be mostly real. This post will help: https://www.100daysofrealfood.com/2012/06/28/food-allergies/. :)
Stephanie says
What would you suggest for someone like me that lives in a tiny town wit no access to anything organic? I clean the fruits and vegetables that I get from the store but I still worry about the pesticides, because I know there are so many, it's just dreadful.
Catherine says
Stephanie, check Bountiful Basket Food Co-op to see if they have a location near you...good luck
Amy Taylor (comment moderator) says
Hi Stephanie. Be sure to check the freezer section for an organic selection, too. Frozen produce is the next best thing to fresh. Focus on buying produce on the clean side of the EWG’s list: http://www.ewg.org/foodnews/?tag=2012FoodnewsAd&gclid=CMi17tbFw8MCFRc8gQodyTMAwA. ~Amy
Cathy says
I have a question about teas. Many brands include sweeteners like stevia or brewers malt in their organic teas. Permissible?
Amy Taylor (comment moderator) says
Hi. No. :) But this will help. Kiran recently did a great post on teas: https://www.100daysofrealfood.com/2014/12/18/is-your-tea-real/.
Kathryn Grace says
I was thinking I would take the challenge, but we already eat like this! I do keep a couple of boxes of organic, whole grain crackers in our pantry, and they have more ingredients than I would like.
They also don't taste as good as homemade, but I have yet to find a cracker recipe--or to develop one--that we love enough to make the labor worthwhile.
Any suggestions?
Amy Taylor (comment moderator) says
Hi Kathryn. Lisa buys Ak Mak or whole wheat matzo and from time to time picks up Crunch Master. Lisa has a recipe for cheese crackers:https://www.100daysofrealfood.com/2011/03/23/recipe-easy-cheesy-crackers/. I've found some cracker recipes that are heavy on the flax meal that are tasty, hold up well, and are easy to make: http://www.ibreatheimhungry.com/2012/01/low-carb-rosemary-sea-salt-flax.html.
Kathryn Grace says
Thank you. I checked out both recipes and I will give them each a try. They look good! In fact, I'm featuring the Easy Cheesy Crackers as Recipe of the Day later this week on a Facebook page I curate called Cooking with Whole Grains & Whole Foods.
Not surprisingly, quite a few recipes from 100 Days of Real Food end up as recipes of the day there.
Cindy says
I've been gearing up for this way of life and inching towards it for the past 2 days...my question is for sweetners..agave and organic coconut palm sugar allowed? Also, I made a cheesecake out of honey and the coconut sugar the other day which is Awesome!!!
Amy Taylor (comment moderator) says
Hi Cindy. Technically under the rules, we only use honey and maple syrup. Outside of the rules, personally I am fan of palm sugar for my coffee but not a fan of agave: http://www.foodrenegade.com/agave-nectar-good-or-bad/.
Nancy says
I have been reading your book and share your dilemma about mayonnaise. I have just found a mayonnaise that pretty well fits your criteria called "Just Mayo" from Hampton Creek. (hamptoncreek.com) Check it out!All organic ingredients. I also cut it 1/2-1/2 with organic yogurt, often made at home with my raw milk.
Cheryl says
Eggs are NOT dairy. They are protein that comes from chicken. Only products that come from cow milk are dairy.
Mark Jenkins says
Hi I am a personal trainer and heating and plumbing engineer. I try to live the life I ask my clients to live, in the respects to diet and healthy living. It's hard in Uk as we don't have great choice in the supermarkets and when you go down the organic route it's often very expensive. Health is all about the balance of good and bad. Like the see saw effect. I love making my own dinners for my family but it's a time allocation that mucks it up and it's easy the grab something out the fridge and put it in the oven. All good food but it's processed to make it frozen. My kids are really healthy and fit, they often have too much energy. They have the odd sweet and fizzy drink none of the low sugar type only full fat. They often waste it and it gets poured down the plug hole. This is on a treat and not a common thing in our household. We are always giving them water to drink or the odd small glass of Apple juice not from concentrate. All I am trying to say it's all about balance. I lost my Aunty and uncle over the last few years both under 61 years old, they lived very healthy lives and didn't even drink alcohol or smoke yet they both died of cancer. They even keep there own bees and goat .
Heidi says
Would stevia (the good stuff without maltodextrin) be okay?
Amy Taylor (comment moderator) says
Hi Heidi. Technically stevia falls outside of the rules but you have to decide what works best for you. Here is a post that might help you find a quality stevia: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/.
Stephanie says
What do you know about Stevia? Is it considered a "whole food" sugar alternative for baking?
Amy Taylor (comment moderator) says
Hi Stephanie. Stevia is not a product Lisa uses and technically it falls outside of the rules but you have to decide what works best for you. Here is a post that might help you find a quality stevia: https://www.100daysofrealfood.com/2013/04/25/stevia-food-babe-investigates/.
Adri says
LISA -- Read this letter which a doctor wrote to his patients regarding milk.
http://www.notmilk.com/kradjian.html
When they pasturize milk, it destroys the proteins which contributes to the large number of people who are allergic to milk. These broken proteins get into the blood stream and activate the body's immune system -- this weakens the immune system. Organic milk is ultra-pasturized, which does even more harm to the proteins and makes the milk a dead product which doesn't even need to be refrigerated because it is no longer a "food". Read this
http://draxe.com/pasteurization-homogenization-raw-milk/
We grew up thinking that milk was healthy, but it is full of hormones, antibiotics, and yucky things like PUSS! Nearly all cancers are hormone dependent, and milk provides those hormones - this is reason enough for me to give up milk. Coconut milk, almond milk, rice milk, water, coconut water are all good substitutes. I make a great homemade icecream usin coconut milk and fresh fruit, sweeten with organic RAW honey.
EL says
You have a cat in your milk?
Jai says
I heard about this plan from a co-worker. He says it's a lot of work but all worth it. I am going to try this. I have to do the shopping first then start the cooking.. I am excited because I have hypothyroidism and I have been looking for ways to eat better. He goes nothing.
Tara says
What type(brand) of rice and pasta do you use?
Jay says
Tara, for pasta I have been eating Brown Rice Pasta usually found in the organic aisle. It has 3 ingredients - Whole Grain Brown Rice, Rice Bran and Water. At first it has a slightly different taste, but not even noticeable after a few times.
Kathy T. says
I LOVE that last nugget of wisdom-#8 I have been saying that for years. Anecdotally I have heard that the French never had any problems with the super morbidly obesity (BMI of 50+) until fast food come to their country. Convenience is the most dangerous element of food and eating. I don't go for the Paleo diet fad or any fad diet. Bread is the staff of life. Jesus ate bread. But I firmly believe that there is nothing wrong with processed food, eating out or even fast food except for the convenience factor. Any diet works if it slows you down. If you couldn't eat any food that was green, white or yellow you would lose weight and probably make healthier choices. Making all your own food and processing your own food slows you down like nothing else and it makes you think and gives you accountability. I cook for my palette, but I would NEVER put the amount of grease that a restaurant will add, which they do to mask poor technique and less than optimal ingredients. Even if you did make your own French fries every single day the work i.e. buying potatoes, peeling, soaking and carefully frying them and then the HUGE clean up of the mess (figuring out how to store or dump the oil) helps you burn the calories and slows you down. Ordering those fries siting in a car and having them handed to you out a window is the abomination. At the very least park and go inside to get them.
Adri says
Never re-use oil -- cooked oil creates free radicals and the more the oil is cooked the more free radicals - these free radicals attack healthy cells in your body. To make good fries safely, cut up the potatoes, put in a bowl and add a tablespoon of olive oil or coconut oil, toss and toss until the potatoes are coated evenly, lay out on a cookie sheet and bake in a hot oven for a few minutes, then turn over, and brown the other side, continue until the potatoes are cooked. These are good and healthy.
Chama Deady says
How about a low carb diet?
Amy Taylor (comment moderator) says
Hi there. Striving for a low carb diet isn't against the rules but we do enjoy our whole grains around here as well as just a good variety of whole foods. :) This post will help: https://www.100daysofrealfood.com/2013/01/04/healthy-eating-defined/.
betsy says
Eating real food is the big secret! Don't be fouled by all the quick and easy diets out there. Great paleo recipes at http://www.urbanpl8.com Enjoy!
Tammy says
Actually, you should slowly try to drink your coffee without sugar. It is an acquired taste, so use 3/4 of the sugar (honey) the next week, then 1/2, then 1/4, etc.
Alexandra Glowacki says
What can i use in my coffe instead of sugar?
Tammy says
natural honey
Amy Taylor (comment moderator) says
...and maple syrup is really good, too.
Adri says
organic, RAW wildflower honey -- yum. Very healthy, not at all processed, never heated - has lots of health benefits
Elly says
I do a bit of organic agave.
EL says
I use orange peel if I want to avoid sugar in my coffee. Just make sure that it is only the zest (the orange part of the peel) not the white bitter portion. Also, if possible, it should be organic. You don't need a lot and you can wash it and reuse at least once.
Diane says
What about fats? Butter or olive oil?
Amy Taylor (comment moderator) says
Hi Diane. This will answer your question: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/.
Naffie says
Can you please help me find a healthy rice product. My family eats rice almost everyday and we would like to continue to do so. thank you
Amy Taylor (comment moderator) says
Hi Naffie. Can you be a little more specific? Are you looking for a brand, a type, etc. The healthiest rice type is somewhat controversial these days because of arsenic contamination.
Golda says
Hi. I just found out about your website and I have long ways to go. But I have a quick question about bread: does it matter if I make my own but with unbleached flower? Or is it better just to use whole wheat flower?
Thank you.
Amy Taylor (comment moderator) says
Hi there. It should be 100% whole wheat or another 100% whole grain. This will help: https://www.100daysofrealfood.com/2010/03/26/what-should-be-in-your-sandwich-bread/.