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
leslie says
This is an amazing resource. I try to feed my family more 'real' food items but just because I feel better when I eat those things. I haven't known why I feel so much better, I just do. I am excited to learn to feed my family with a more educated purpose. Thanks for the all your hard work!!!
Grammiex8 says
Ok I am new to your site and after reading I have a few questions...
Are store bought corn tortillas ok?
What about agave nectar?
Do I need to look for anything special on the peanut butter ingredients besides no sugar?
I love what you are doing and I have been eating so much healthier for the last 11 months and am 65 lbs lighter. I feel so much better. I am thinking about taking your challenge and think the hardest thing will be giving up artificial sweeteners in my tea, etc.
Thanks for your reply.
100 Days of Real Food says
Hi there! I've seen one brand of store-bought whole grain tortillas...here's a link: http://www.foodforlife.com/product-catalog/gluten-free-wheat-free-breads/wheat-free/organic-sprouted-whole-kernel-flourless-co
Also, we don't do agave nectar and here's why: http://www.foodrenegade.com/agave-nectar-good-or-bad/
And ideally you want peanut butter that only has 1-ingredient...peanuts! (and organic too if possible)
Definitely give up the artificial sweeteners no matter what...straight up sugar would be better than an unnatural concoction created by food scientists! :)
Lou says
Does this follow the 'real food' rules if I leave out the margarine? (I'm planning a parsnip/potato mash for the top, no butter etc needed.
http://recipes.doortodoororganics.com/#tab=find_page=1_filter=all_reset=_subnav=recipe_tabparams=2501
100 Days of Real Food says
Yes I would use regular whole milk and butter instead of margarine...also homemade broth would be idea if you can swing it.
Kelli says
If you have an Aldi store close to you, they have frozen farm raised salmon for $4.99 lb. Right now on sale for $3.99 lb. I assume getting frozen salmon is okay?
Robyn says
Hmmm. I never thought about frozen! There is no Aldi store near me, but I should check out the frozen selection at stores around me.
Ellie says
This is an interesting concept. I am thinking about trying this. However, I do have to point out that eggs are not a dairy product. While they are often sold in the dairy department at the grocery store, they are not a dairy (milk-based) product. Eggs are a protein that are considered neither meat nor dairy, though American food classification often groups them with meat.
Anne says
What about kids who like to dip stuff? My daughter (3) likes to dip chicken and veggies in ranch. Any beef/turkey product she dips in ketchup. She's a VERY picky eater, so I'm reluctant to try pulling those things because she'd just end up eating more mac n cheese instead. Better to let her keep her ranch and ketchup for now if it means she'll eat the good stuff with it? Or is it a bad habit I should break sooner rather than later even if it's met with major resistance? If it matters, we already do try to eat healthy, but we are far from where I want to be and I would like to give your meal plans a try.
100 Days of Real Food says
Try this homemade ranch dip! https://www.100daysofrealfood.com/2011/12/01/recipe-ranch-flavored-dip/
Anne says
Thank you!!! I'll be making some today and throwing away our bottle of store bought. That one makes me cringe every time I buy it!
Kim says
I like multi grain breads. If I grind my own grains into flour, is that ok to use? I am thinking of grains such as oats, rye, and brown rice to grind up into a flour to use to make breads.
100 Days of Real Food says
Yes, definitely! As long as they are whole grains.
Sierra says
What are your feelings about wild game? My boyfriend is an avid hunter of deer, turkey, dove, etc. and we love using it all to make tacos, soups, etc. I live out in the country, not sure all the farms around here are organic so not exactly sure what they're eating!
100 Days of Real Food says
Wild game is the healthiest meat you can eat because the animals are living and eating in the wild as they should.
Sierra says
That's good to hear!
Kyrnan says
Thank you so much for the helpful insight. I have been making great progress in going 100 au'natural and I feel so much better health wise. Your words help support my goals. THANK YOU!
Keith says
I was looking for whole wheat Banana bread & found ur site . It is very enlightening trying to cut out the processed food. Iam stage4 cancer & been fighting for 3yrs . Iam very healthy considering that I have cancer. I was stage 3 in 2010 thought ok I can beat this. I did so I thought , 6 mo.s later spread to my lungs 5wks later in my right lung.told to lose weight & reduce my processed foods. Well cut down havent really lost weight. I now back healthy wholewheat things & cut out butter by adding applesauce instead & reduced flour . Sugar is hard to cut out used maplesyrup & Honey well gets expensive when it gets down to it going to try coconut sugar & see what happens . Well this is my story & any Help trying to change things around to b a little more healthy.LOL staying positive Helps .T Y for the info. Mayb u can feed me more info. Keep it coming.
Sierra says
Are kettle cooked chips considered deep fried?
I went grocery shopping this morning (took me a while to read all the labels :P ) and started this this morning! I am having a hard time finding out where to get locally raised meats though!
100 Days of Real Food says
The chips will say "baked" on the package if they are not deep-fried. Check out localharvest.org and eatwild.com for local meat sources. Good luck!
jaime harris says
What are your feelings on Citric Acid?
Great Website! Thanks for all the great information.:)
100 Days of Real Food says
Citric acid is definitely a "food additive" that none of us cook with in our own kitchens so I would avoid it if possible.
Pat Schoenthal says
What a great web site. I have been eating non-processed, 80% raw foods since 28 January and I feel great. I have cut out caffiene, any and all pastas and breads except for Exekiel Bread, all dairy (except for eggs on week ends) So far I have not had red meat, only Salmon, Tuna or a small amount of chicken.
Natural Grocers has a wonderful supply of nut butters that they grind themselves.
Jenny says
My family LOVES white rice! Why is it a poor choice compared to brown rice?
100 Days of Real Food says
Here are two posts with the details: https://www.100daysofrealfood.com/2011/07/22/understanding-grains/ and https://www.100daysofrealfood.com/2011/10/17/nutrients-in-refined-vs-whole-grains/
Jennifer DAvey says
Hi I need a good real foods cookbook. Something for the not so experienced cook. Recommendations please.
Kelly says
Try looking up Whole Foods Cookbooks on google. Whole foods tend to be very natural and healthy.
Kimmie says
I am very much a believer in REAL food as well. You may find interest in this...each summer I try to do a few months of NO major shopping...I do allot one gallon of milk every other week and we do allow $20.00 for FRESH produce. The rest of the food we eat for those 3-5 months, we live off our food storage and I pretty much make EVERYTHING that we eat from scratch. I make hoagie buns, tortillas, breads of all kinds and I'm even making my own yogurt. Last year we went 20 weeks with no major shopping. Here is a link to my posts I did and what food we went through and links to all of the recipes I used. http://pinkcookieswithsprinkles.blogspot.com/search/label/3%20months%20of%20no%20shopping%202011
Ariel C says
Any suggestions on how to go about eating real food on a gluten free diet? Whole wheat isn't an option for my family. :(
100 Days of Real Food says
Check out Deliciously Organic, The Fresh 20 (http://www.thefresh20.com/dap/a/?a=2928&p=www.thefresh20.com/lunch-plan-100-days) or Elana's Pantry for some real food gluten-free ideas!
lc says
It is nice to see a healthy eating effort, however this is deceiving ... to say no processed foods is incorrect.
Sour cream is processed, milk is processed, cheese, grains, flour, yogurt, etc are all processed. We can choose the better options of processed however.
100 Days of Real Food says
We technically avoid all "highly" processed food because even cooking is a form of processing or changing your food.
Emily says
I'm really food-dumb. I've been reading all your blog posts but I still don't feel like I have a handle on The Rules. My husband and I are going to start the 14-week challenge (non-accumulatively) in March and then go directly into the 10-day challenge. I was wondering if you could direct me to some books and magazines that would help me get educated. I'm really better with a printed word rather than the computer screen.
On a related note, you should write a book!
100 Days of Real Food says
:)
You should read In Defense of Food and Food Rules! Also, check out my new "Start Here" page: https://www.100daysofrealfood.com/start-here/
Victoria says
I gave up processed foods for Lent this year, so when I came across this site today I was stoked. I based my guidelines off of Michael Pollan's "In Defense of Food" and realized that all your guidelines match mine. Your recipes look awesome and I'm excited to try them out these upcoming weeks!
Laura says
What about raw sugar?
If Im making my own bread and want to substitue honey for the sugar is it equal amounts?
100 Days of Real Food says
Start by using about half the amount of honey (it's stronger)...also raw sugar is not much different from regular sugar.
Kat says
I found your website through a family member, and was wondering if there is any way to bake with "real food"? I am a baker, and you mention virtually all sweeteners as unacceptable on a real food diet. Is there anything that can be done, or does my baking just have to be my "treat"?
100 Days of Real Food says
You can bake with honey and maple syrup...check out our recipe index for some recipes that have already been modified: https://www.100daysofrealfood.com/real-food-resources/recipe-index/
Madi says
Is there any kind of frozen yogurt that is okay? I'm specifically thinking about no sugar added kinds.
100 Days of Real Food says
Usually when they say "no sugar added" there is another kind of sweetener (that's oftentimes worse than sugar...like artificial stuff) in it.
Becca says
We are working on starting our 10 day pledge 1 week from tomorrow. I'm working on the bread part. We have no bakeries here in town that don't include about 15=50 ingredients and also contain sugar. Do you ever make your own homemade bread??? DO you have a recipe for it?
I know our health food store has the ezekial bread, however it is about $4 a loaf!! :/ Any thoughts?
100 Days of Real Food says
Yes, I do make my own...here's the recipe! If you don't have a bread machine some left comments about how they made the loaf without one: https://www.100daysofrealfood.com/2011/08/17/recipe-honey-whole-wheat-sandwich-bread-for-bread-machine/
Mae says
I just wanted to add a second recipe for those of us without bread machines: https://www.wareaglemill.com/hidden/recipe.php?r_id=175. I make it with 100% whole wheat flour, olive oil instead of vegetable oil, and sea salt instead of regular salt. I started making my own bread when I couldn't find any at the local store amde without sugar, and this one is so simple even I can do it. :)
Becca says
Quick question. I am currently preggo and wanting to try this out for my family and then once babe is here do the 100 day challenge. My issue is this, we live literally in the middle of nowhere and cannot find local meats besides beef (obviously) is chicken (organic) from the store okay?
100 Days of Real Food says
Here are some tips if you don't have good resources close-by...also it sounds like the organic chicken might be your best option if you can't find it locally. https://www.100daysofrealfood.com/2011/11/11/real-food-tips-buying-%E2%80%9Creal-food%E2%80%9D-from-a-mainstream-supermarket/
Ashley says
Becca, have you ever checked out localharvest.com? I couldn't find grass fed beef so I went to that website and ordered it. It is from Iowa and you obviously cannot tour the farm like you could locally, but you can read all about whichever farm you choose it is all grass fed. Just a thought
keeler08 says
Is Agave an approve sweetener?
100 Days of Real Food says
No and this is why: http://www.foodrenegade.com/agave-nectar-good-or-bad/
Kim says
Looks like I need to return the bottle I bought today and get honey instead. Funny thing is a lady in the store talked me into to the agave when I wasn't sure :(
mona plubell says
i am already doing this but without any grains,beans, sugar,corn peas or green beans,and limited fruits, feel great and have lost weight!
Melissa says
I have a question....the rules say only 100% whole wheat grains...I have been following this diet for about 2 weeks already (before I even saw or read about this website) and haven't eaten anything that wasn't on the "ok" list with one exception. I've started cooking/baking with a 50/50 mixture of 100% whole wheat flour and your basic white flour....does this still count? Or do I have to wait until we have totally converted to all 100% whole wheat flour? We haven't eaten any white breads in years...only 100% whole grain breads in this house!
100 Days of Real Food says
It is 100% whole grain if ONLY whole-grain (like whole-wheat) flour is used. If you used a 50/50 mixture of white and whole-wheat flours then your dish was only 50% whole-grain (not 100%). Grains can be confusing so I hope that makes sense!
Teri says
Hi,
What about milk powder? Does this qualify as a real food? I am looking at making our own good quality yoghurt (as it's very expensive here) and it seems a lot easier to make with milk powder as you don't have to do the heating step. Any advice gratefully received!
100 Days of Real Food says
What are the milk powder ingredients? Also, is it organic or from grass-fed cows?
Rachelle says
Okay my friend turned me onto this page and I have been printing off some of the recipes and trying to plan meals. I feel this is something I need to do for many reasons. But I am wondering if you have a book with all of the recipes because printing off is costly.
Also do you have any suggestions or warnings for someone starting something like this?
100 Days of Real Food says
I don't have a printable book at the moment...sorry!
Casey says
Thank you. I started the 'Real Food' challenge a few days ago and am really feeling the difference. I have not signed up for a challenge as such because quite frankly I see it as a general lifestyle change rather than a short or medium term plan. After the first two days (there was still ice cream in the fridge that required eating) I have not strayed at all. I haven't really found it all that difficult either, though it helps that I enjoy baking and cooking. We recently moved to a country area in Victoria Australia and had decided it was time to make a change for the better anyway and when I came across your site via Pinterest it just made sense.... To help the budget go further I went to the op shop and purchased a bread maker (now I know EXACTLY what is in my bread) and I popped a message on Facebook asking if anyones pet chooks layed more eggs that they could consume... I now get fresh pet chook eggs from a lady down the road for free :D. I have a lot of weight to lose and I am hoping that by eliminating HP and HR foods my body will know what to do with what I am now nurturing it with and I can drop these pesky pounds. Anyway, just wanted to say thank you. I am going to try the gumbo tonight, but it will have to be chicken, at least I think that's whats in the fridge ;)
Rebecca says
Hi - we are using your "rules" as a way to challenge ourselves during Lent. Couple of questions:
-What are your thoughts on "natural flavors" in sparkling water like La Croix?
-I love a yogurt by Cascade Fresh. It's sweetened with fruit juice concentrate. Does that work within your parameters?
-Is citric acid considered a natural preservative? Is it ok during your challenge?
Thanks!
100 Days of Real Food says
Here are some answers!
- I would contact La Croix and ask them what that means exactly...because it can sometimes be "corn syrup," which is a natural sweetener.
- Fruit juice concentrate is an "allowed" sweetener
- Preservatives are okay as long as there are 5 or less ingredients overall
Good luck!
Lisa
BoomDarklighter says
I don't eat by what's "ALLOWED" except on Passover. I think I eat as well as I can, without obsessively reading ingredients, I steer clear of cookies, chips,other junk food, etc, and I don't eat fast food. I'm on target as far as weight and fitness and health levels. This is so unnecessarily COMPLICATED. I DO eat "real food" just not obsessivley! My mom (a nutritionist, BTW) has always told me that anything is fine,IN MODERATION. Might as well really go for it and go completely Paleo. This site was recommended to me by someone who has never eaten a healthy thing in his life.
LSW says
I really love your site and will be trying to incorporate some of your ideas.
You do seem to attract alot of people who tend to judge. I think that is the curse of trying to move people from what they presumed to be facts, but are now proving questionable. I do believe that nutrition can be scientifically broken down. Just as I believe everything can. I just don't think we've figured it out and I'm sure we won't in several lifetimes. Some facts, some evidence, does not prove something. Just as we thought we had nutrition figured out, we found later that we didn't have enough facts. So those who judge should step back no matter which side of the equation they are on. Meat, sugar, deep frying ... nothing proven without a doubt. Yet.
Just wanted to make one point. For everyone bashing the USDA (and justifiably so, it is by no means perfect), please remember that organic is a USDA defined term. I doubt most of us would be pleased if we all knew how many corprorations that helped them define that word. For example, and perhaps no longer, when they first defined "organic milk" it said that a certain portion of the cow's life was to be spent grazing in a pasture. Alot of effort goes into herding cows for twice daily milkings. So major corporations chose that period of life to be after the cows were too old to milk. Met the rules, but not the spirit? Well, that was how it was intended. So when you read "organic" don't assume that you'll like how it's produced. Also don't assume that it's legitimate - they can't police all these companies who claim to be organic.
If you can afford it (particularly the dirty dozen) - go for it. But please don't stress financially.
We're all just trying to be healthy and raise healthy kids without putting them in a bubble.
eweiss0912 says
No sugar? I'm not sure how that's possible. Even in organic things, natural sugar or cane sugar is used. Is Sugar in the Raw allowed?
100 Days of Real Food says
Nope...just honey and maple syrup as far as added sugars go...this just means you have to make more stuff yourself instead of getting it packaged!
Anna says
If local bakery is not available, what would be the best choice for buying 100% whole wheat or grain bread from walmart or another grocery store?
100 Days of Real Food says
Try to find Ezekial brand (in the frozen section)...it's ingredients are all "real" but isn't necessarily my favorite as far as taste/texture go...
Nicol says
What breads follow the rules in a gluten-free diet?
100 Days of Real Food says
Check out Deliciously Organic and Elana's Pantry for gluten-free whole food ideas...
Jeanette says
Hi! So wonderful that you created this site. My family and I also eat non processed whole foods as much as possible. I can't remember the last time we had take out or fast food. I even grind my own beef, I want to know what is in it! (even if it is bought from a local farm) Congrats on a great site, I hope more people will find it and learn something from eating whole! I know I feel better eating whole foods.
Best,
Jeanette
Lisa says
So, as far as pasta is 100% Organic Durum Wheat Semolina pasta the kind of pasta I should be eating?! I'm a bit confused on how to sift through the copious amounts of pasta options.
100 Days of Real Food says
Yes, except it has to say the word "whole" on the package...so it would be something like 100% Organic Whole Durum Wheat. It should only be a 1 or 2 ingredient product. Good luck!
Mer says
You say no white rice. What about Basmati rice or Jasmine rice. Do they count as white rice?
Also, what do you think about Clif bars?
100 Days of Real Food says
They make brown basmati and jasmine rice so look for that...
We offer our girls "Clif bars" as a treat after dinner on occasion...I can't remember the exact ingredients, but I guess at the time I read it I didn't think it was the best choice for a regular snack.
Lorae says
I Was just wondering if Truvia is allowed?
100 Days of Real Food says
You can use Stevia if you get fresh leaves and process them yourself...but I would not recommend Truvia.