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Real Food Defined (The Rules)

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:

  1. 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.
  2. 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.
  3. Nothing out of a package that contains more than five ingredients.
  4. No factory-farmed meat; only locally raised meat products.
  5. No deep-fried foods.
  6. No fast food.
  7. 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

Comments

  1. Arika says

    August 11, 2015 at 9:31 pm

    Thanks!

    Reply
  2. Janine says

    August 10, 2015 at 7:30 pm

    I have recently been diagnosed with Stage 3 cancer at a relatively young age. I have had surgery and I am presently on chemotherapy which makes me very sick and nauseated most of the time.
    I have always eaten nutritiously but now, more than ever, I am trying to eat only clean, whole foods. Do you have any suggestions for someone in my situation?

    Reply
    • Amy Taylor (comment moderator) says

      August 12, 2015 at 11:10 am

      Hello Janine. I'm so sorry to hear about your health challenge. We are unable to dispense that type of advice and have to refer you to your doctors. Have you considered seeing a doctor that practices integrative medicine? They typically have a much more solid nutrition background and incorporate it as well as tradition medicine into their treatments. On a personal note, I highly recommend Kris Carr's books, Crazy Sexy Cancer and Crazy Sexy Kitchen: http://kriscarr.com/. Wishing you only the best of everything.

      Reply
  3. Anne says

    August 10, 2015 at 5:43 pm

    Are you allowed to eat beans and legumes on this plan? I don't eat a lot of meat typically...

    Reply
    • Amy Taylor (comment moderator) says

      August 12, 2015 at 11:03 am

      Absolutely! :)

      Reply
  4. Maggie says

    August 10, 2015 at 9:01 am

    Hi there! My family just started this challenge, but we were wondering about the cereal Grape-Nuts. I was wondering if the cereal qualifies as real food? In the ingredients list it lists malted barley flour. Is that considered whole grain? And do the vitamins and minerals count as ingredients? Thanks for your help.

    Reply
  5. gypsy says

    August 08, 2015 at 2:36 pm

    Really would like to lose weight naturally following you

    Reply
  6. Alison says

    August 06, 2015 at 2:40 am

    I have just found this thread after spending a few weeks wondering what life would be like just using natural ingredients for cooking rather than anything processed. It started when I couldn't sleep one night and was trying to imagine supermarkets with no processed food (I was bored). I have become extremely bored with food recently and need to find a way to enjoy it again. I'm also trying to get fit and eat more healthily. I think I'm going to spend a long time researching this site to find the inspiration I need.
    Many thanks
    Ali

    Reply
  7. JESSICA says

    August 04, 2015 at 12:40 am

    What about using evaporated milk? I have a mac and cheese recipe that is just evap milk, cheese and pasta.

    Reply
    • Amy Taylor (comment moderator) says

      August 08, 2015 at 11:43 am

      Hi Jessica. Lisa doesn't typically use evaporated milk. If you do, use one that is organic and be sure it doesn't have carrageenan.

      Reply
  8. Beth says

    July 22, 2015 at 4:31 pm

    I was wondering how best to handle restaurant situations. My family likes to go out to eat once a week and I can't really read labels on restaurant food.

    Thanks,
    Beth

    Reply
    • Amy Taylor (comment moderator) says

      August 08, 2015 at 10:54 am

      Hi Beth. Lisa looks for farm to table restaurants, restaurants that serve local foods, and is not afraid to ask specifically about ingredients used. As a general rule, the Leakes are pretty picky about where they eat out. :)

      Reply
  9. barbara Martin says

    July 13, 2015 at 1:10 pm

    Are Breton bites crackers ok for this real food diet?
    Thanks

    Reply
    • Amy Taylor (comment moderator) says

      July 15, 2015 at 12:38 pm

      Hi Barbara. Use the 5 ingredient rule as well as the 100% whole grain rule to determine what crackers will work. Lisa buys 100% whole wheat matzo, or Ak Mak, and sometimes the original Crunch Master cracker. Mary's Gone Crackers is another brand with a good ingredient list.

      Reply
  10. danny says

    June 29, 2015 at 6:43 pm

    hi, and thank you for your hard and pleasant work. i am 76old male with dibeties taken insulin need to watch carbs. and everything else. how many carbs will be ok. a day. to get off isulin. i need help. thank you danny

    Reply
    • Amy Taylor (comment moderator) says

      July 02, 2015 at 11:03 am

      Hi Danny. While real food is absolutely great for your health, we can only advise on how to leave processed food behind. ;) Consult with your doctor on how you can make "going unprocessed" work best for your needs.

      Reply
  11. cynthia says

    June 27, 2015 at 11:49 pm

    What about chocolate?
    Making cookie and cakes from scratch? What type of flour to use?

    Reply
    • Amy Taylor (comment moderator) says

      July 02, 2015 at 11:13 am

      Hi there. Lisa uses Enjoy Life brand chocolate chips and King Arthur whole wheat flour. Some readers like to use whole wheat pastry flour.

      Reply
  12. Tanya Walker says

    June 26, 2015 at 11:40 pm

    I am wondering why white rice is a no no when I have met folks from all over the world at my job where rice is a staple? Just curious or is it just for us Americans because we have a obesity issue?

    Reply
    • Amy Taylor (comment moderator) says

      July 07, 2015 at 9:23 am

      HI Tanya. Lisa chooses brown rice because it is a whole grain: https://www.100daysofrealfood.com/2011/04/22/mini-pledge-week-7-100-whole-grain/.

      Reply
  13. Dee says

    June 19, 2015 at 2:19 pm

    Hello all! I'm giving this a try. I'm 46 and have recently been diagnosed with high blood pressure, I'm 30lbs over weight, and now may also need a hysterectomy :-(
    Needless to say, I have to change some of my habits. I've been reading a lot about what we put into our bodies and I'm just sad. How can food, our life source, be such a problem? Processed foods are everywhere, tastes yummy, but unfortunately, so bad.

    Good luck all!

    Reply
  14. Mary Englund says

    June 15, 2015 at 5:17 pm

    How about popcorn made with olive oil? Only 2 ingredients, right?

    Reply
    • Amy Taylor (comment moderator) says

      June 18, 2015 at 6:16 am

      Hi Mary. Yep, that's perfectly fine. ;)

      Reply
  15. shelly white says

    June 09, 2015 at 8:26 pm

    i would like to try the 10 one first

    Reply
  16. Karen says

    June 02, 2015 at 8:12 am

    Would you please clarify for me - I was shopping at Whole Foods last night & reading labels like a demon! I saw some pretzel sticks called "organic" - all the ingredients were whole grain, approved, no sugar, etc, etc but there were about 10 of them. Does the 5 ingredient rule supercede other rules, or was it an OK food because ingredients were within the rules? I didn't buy them! LOL. We've only been doing this a couple of months and still learning. Thank you for your help!

    Reply
    • Amy Taylor (comment moderator) says

      June 05, 2015 at 8:39 am

      Hi. The 5 ingredient rule is the line in the sand we draw for choosing the great majority of any processed foods we would buy. That is not to say that there are no items in our pantry that have more. If the ingredient list includes a longer list of whole grains, nut seeds, spices, etc., that might be an example of an exception to the rule. You do not have to be 100% - 100% of the time. :)

      Reply
  17. Mike weixlmann says

    May 27, 2015 at 3:14 pm

    Hi, we ( my wife and I ) have cut out all sugar and prosessed foods about two months ago and any bad oils , we have both losses 15 pounds am 6 foot and now weigh 170 what a difference , I started by seeing a foodbabe website my wife had breast cancel but now she is cancer free it is hard to find things made without soy , which us well your friend mike and Joan

    Reply
  18. bart says

    May 26, 2015 at 9:03 am

    Is beer ok?

    Reply
    • Amy Taylor (comment moderator) says

      May 31, 2015 at 9:45 am

      Hi Bart. Beer is fine in moderation. :)

      Reply
  19. Jamie says

    May 23, 2015 at 12:12 am

    What types of seasonings or rubs would be okay to use?

    Reply
    • Amy Taylor (comment moderator) says

      May 26, 2015 at 4:32 pm

      Hi. You can use any combination of seasonings just be sure they don't have preservatives added.

      Reply
  20. Tiffany says

    May 21, 2015 at 10:39 am

    Is Agave and/or Honey no-no's?

    Reply
    • Amy Taylor (comment moderator) says

      May 22, 2015 at 12:28 pm

      HI there. Honey is fine but we do not use agave. This might help explain: http://www.foodrenegade.com/agave-nectar-good-or-bad/.

      Reply
  21. Danielle says

    May 20, 2015 at 12:20 pm

    I take the 10 day pledge, starting today!!!!! YES! I will need support though. Can people support each other.

    Reply
  22. Tricia says

    May 17, 2015 at 9:11 am

    Are canned fruits (not in syrup) and vegetables (no salt added) acceptable?

    Reply
    • Amy Taylor (comment moderator) says

      May 19, 2015 at 4:21 pm

      Hi Tricia. They are.

      Reply
  23. Patricia says

    May 11, 2015 at 2:09 pm

    Hello. I went to my family doctor today and he said I have to eliminate from my diet white flour, breads, potatoes, cakes, cookies, sweets, sugars, pasta and corn. I can have greens, vegetables, fruit, salmon, and chicken. I receive a monthly distribution of canned goods, spaghetti, and frozen chicken from the local Food bank. I don't have any other options. What can I do to get healthy? All Blessings to you! -Patricia

    Reply
    • Amy Taylor (comment moderator) says

      May 12, 2015 at 8:58 am

      Hi Patricia. Are you saying you have no budget for food outside of what the food bank provides?

      Reply
      • Patricia says

        May 12, 2015 at 9:36 am

        Hi Amy,
        Yes, I have no food budget. Fortunately I do receive a monthly box of canned (dead) or boxed foods from the food bank. This usually comes with frozen quartered chicken. Since I have to eliminate so many foods now and I don't receive fresh foods I'm not sure what to do. Thank you for help.
        All Blessings to You.
        -Patricia

      • Jane says

        May 13, 2015 at 8:31 pm

        I am encouraged by all the information that you have provided. Thank you,
        Jane

      • Amy Taylor (comment moderator) says

        May 14, 2015 at 9:42 am

        Hi again. Can you speak with the food bank directly about your food needs per your doctor? I am assuming this is about diabetes? I know food banks might not have a ton of flexibility but a little communication can go a long way. You have to be your No. 1 advocate. You might find that you also have access to other resources and hunger organizations. Also, have checked into SNAP benefits? It is okay to ask for help.

  24. Jessica says

    May 10, 2015 at 11:02 am

    My husband and I just watched "Fed Up" (how scary!) and are going shopping today to start this new lifestyle! We have an 11 month old and, this sounds crazy, but I'm more concerned about how to get his meals prepped and fell lost about this process. Any recommendations? Thanks

    Reply
    • Amy says

      May 11, 2015 at 8:25 am

      Hi Jessica

      Your child will follow your lead. Offer and eat lots of fruits and vegetables and don't worry if he/she doesn't eat it right away, keep offering and eating. My 2 year old son's favorite saying right now at meal time is "I don't like it" before he has even put it in his mouth. We have a "no thank you bite" rule in our house...you have to put it in your mouth and chew before you can say no thank you. Sometimes he spits it out and sometimes he will say, this is good! :) I try not to get to excited about his choices...keep offering the good stuff and you and your child will be fine!

      Reply
  25. Rachael says

    May 10, 2015 at 6:41 am

    I am excited to start this challenge with my husband! I have a question about the "five ingredients or less" rule: Do separate herb/spices count as individual ingredients? For example, if a product lists "onion powder, garlic powder, dried parsley, dried oregano" does those count as four of the five ingredients allowed? Thanks!

    Reply
    • Amy Taylor (comment moderator) says

      May 12, 2015 at 8:19 am

      Hi Rachael. You do not need to count spices.

      Reply
  26. Green Straw Juice says

    May 02, 2015 at 3:19 am

    That's really an interesting plan. I'm pretty sure, a lot will join in this event. Eat healthy, be healthy!

    Reply
  27. Marion says

    April 22, 2015 at 5:11 pm

    I will be doing this challenge starting Monday morning. I am so excited.

    Reply
  28. Sue Harrison says

    April 17, 2015 at 1:31 pm

    The only thing I'm really concerned about is locally-raised meats. Would organic, grass-fed meat be an acceptable alternative?

    Reply
    • Amy Taylor (comment moderator) says

      April 21, 2015 at 9:50 am

      Hi Sue. Find out what is available in your community: http://www.eatwild.com/ and http://www.localharvest.org/. And yes, organic and grass-fed beef if a great alternative if you find you do not have access.

      Reply
  29. Leia says

    April 17, 2015 at 3:30 am

    I love this site! All the resources, links, and tools makes all this manageable and possible! You just have one teeny thing to fix: eggs are not dairy! You keep listing eggs under the dairy section and they just are not. Dairy is a product of the memory glands of mammals. They are not even from a milk-producing animal.

    Reply
    • Beverly says

      May 08, 2015 at 4:59 am

      *mammary glands

      Reply
  30. julie says

    April 12, 2015 at 7:52 pm

    I am going to do this starting...tomorrow. Really, tomorrow! What about oils though? ps I eat plant based-any one else have any ideas on how to live without earth balance?

    Reply
    • Violet says

      April 16, 2015 at 6:12 pm

      Coconut oil.

      Reply
    • Amy Taylor (comment moderator) says

      April 17, 2015 at 2:27 pm

      Hi. Here is a post all about oils: https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/.

      Reply
  31. lacey says

    March 28, 2015 at 4:01 pm

    My question is, what about seasoning? I know whole and natural foods are best but I'm a seasoning kind of person, if it don't have flavor I'm not eating. So are seasonings ok or are they not? And which ones can we use? Thank you.

    Reply
    • Amy Taylor (comment moderator) says

      April 01, 2015 at 12:39 pm

      Hi Lacey. Herbs and spices fresh and dried are all good. Just be careful with labels as some spices, especially blends, will have unwanted additives.

      Reply
  32. Deborah says

    March 25, 2015 at 8:21 am

    When you say sweeteners in Moderation, meat in moderation, how many times per week/or grams (or oz) per meal would "moderation" be?

    Thanks!

    Reply
    • Amy Taylor (comment moderator) says

      March 27, 2015 at 10:56 am

      Hi there. The RDA on sugar is no more than 6 teaspoons per day. With meats, one of the ways to think about it is that they should be a compliment to a meal and not the focus of it.

      Reply
  33. Liz Massa says

    March 09, 2015 at 9:37 pm

    I have been drinking unsweetened organic soy milk instead of cows milk. Are there any reasons I should reconsider?

    Reply
    • Rana says

      March 16, 2015 at 11:18 pm

      My naturalist nutritionist told me that soy contains hormones. Drink almond milk or rice milk.

      Reply
    • Amy Taylor (comment moderator) says

      March 21, 2015 at 8:51 am

      Hi. This is a good article to help sort through all the mixed info on soy: http://drhyman.com/blog/2010/08/06/how-soy-can-kill-you-and-save-your-life/#close.

      Reply
  34. Robin Crone says

    March 09, 2015 at 11:24 am

    I have to eat gluten free, what is an acceptable flour to use for baking?

    Reply
    • Amy Taylor (comment moderator) says

      March 10, 2015 at 1:00 pm

      Hi Robin. Lots of people like gluten free whole grain blends but I've yet to find one that works for everything. I like Bob's Red Mill. I also like using Buckwheat. This post might be helpful: https://www.100daysofrealfood.com/2012/06/28/food-allergies/.

      Reply
    • Elizabeth says

      March 10, 2015 at 6:42 pm

      I eat gluten free as well. There are a number of GF flours out there that work fairly well. My favorite is GF Mama's coconut and rice blend. When you try to substitute GF flour for other flours substitute ounce for ounce not cup for cup. America's Test Kitchen has a GF cookbook out that gives you a wealth of information about cooking GF as well as some delicious recipies. Just keep trying different ones and you will find you own favorite.

      Reply
  35. Sam says

    March 08, 2015 at 12:05 pm

    I have allergies to dairy products and going to stick with my rice milk and unsweetened almond milk for now if that is allowed

    Reply
  36. Jessica says

    March 07, 2015 at 4:25 pm

    You can use blackstrap molasses or coconut nectar.

    Reply
  37. Wendy says

    March 07, 2015 at 11:26 am

    A question about the point regarding the use of sweeteners. The acceptable sources listed aren't useful for someone with diabetes. (Agave, honey, maple syrup, etc ALL raise blood sugar levels.) Any other suggestions for sweetening up my morning coffee without the splash of artificial stuff I'm currently using? Thank you!

    Reply
    • Mel Young says

      March 07, 2015 at 5:10 pm

      Try a drop or two of liquid stevia.

      Reply
    • Brooke says

      March 07, 2015 at 11:40 pm

      Wendy,
      I have found xylitol is low on the gylcemic index and a GREAT tasting, natural sweetener (no aftertaste like stevia). However, it is not safe for dogs to consume, so be aware of that!!!

      Reply
  38. candy s says

    March 06, 2015 at 12:17 pm

    Is gluten-free bread and pasta acceptable?

    Reply
    • Amy Taylor (comment moderator) says

      March 10, 2015 at 11:48 am

      Hi Candy. We understand that the rules have to be adjusted for allergies and sensitivities. Look for gluten free pasta and breads made with whole grains.

      Reply
  39. Amy Taylor (comment moderator) says

    March 06, 2015 at 10:50 am

    Hi Casey. We can't really give out advice regarding any type of medical conditions. You should ask your doctor but I do think you will find that there is a lot of evidence that points to the benefits of cutting out added sugar and artificial colors. This artical might get you started: http://www.everydayhealth.com/adhd-pictures/how-food-can-affect-your-childs-adhd-symptoms.aspx.

    Reply
  40. Casey says

    March 04, 2015 at 8:01 pm

    My daughter may suffer ADHA/ADD will find out more in few days but people have suggested to change her diet and i was wondering if fallowing the 100 day food plain might help with some of this any info is helpful

    Reply
    • fred says

      March 14, 2015 at 6:47 am

      no junk food
      no tv
      no cellphone, tablet
      ...
      go outside and play
      take up art - drawing, painting
      learn to listen to and play music
      read books
      go for long walks

      Reply
    • Shannon says

      March 21, 2015 at 6:25 pm

      This diet would help because processed food can cause add/add and it's just healthier. However the Feindgold diet worked wonderful for my child. It is an elimination diet. We found out my child it was fresh oranges causing behavior problems! I thought I was doing the right thing by giving her fresh fruits. Some fruits have salicytes that are found to increase add/adhd.

      Reply
    • Vanessa says

      March 26, 2015 at 9:15 am

      I can say from experience that yes she would likely benefit from this type of diet. Also teaching her better eating and dietary habit now will help her to continue with them as she grows older. The worse place for your child to eat is in their own cafeteria.

      Reply
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