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
Kara says
Hi there, I wondered to your site from Pintrest and am liking some of the recipes so far (tried the pancakes with banana recipe and it was delicious). I actually just had a little question/suggestion for you... Have you read "Real Food: What to Eat & Why" by Nina Planck? It's a FANTASTIC book and really defines all the differences in organic, grass-fed, pastured, farmed fish, factory meat & egg production, pasteurized milk vs raw etc... If you haven't I think you'd really love it. Also, I'm sure you've done your research but thought I'd throw it out there... I live in Colorado and the sell of raw milk is prohibited here as well, however, I get raw milk threw a local farmer by buying a share in his cows and paying a boarding fee for him caring for the cows, COMPLETELY legal, and there for I own part of the milk production and am free to use it however I please. Not sure if you have an cow-share opportunities there. God Bless!
100 Days of Real Food says
That is one of the many books I'd like to read, but haven't had a chance yet...I have a pretty big stack of books waiting on me at the moment! :)
Rebecca says
I just found your blog and this is amazing! I just started a 30 day no sugar cleanse. I started eating whole, real and organic foods about two years ago and it has changed my life. I love the suggestions you've done. This blog is great! The one thing I haven't completely switched over to is baking with whole wheat flour... But you've inspired me to start doing that too! Thanks.
Katie says
Love this! But I think cereal or crackers should be removed from #4 under how to avoid processed food. Those are highly processed.
100 Days of Real Food says
We believe that food products (including crackers or bread) are not highly processed if they have 5 or less whole ingredients.
E says
what about gluten allergies I have a person in my house with celliac disease..
Assistant to 100 Days (Jill) says
Hi Ericka. I'd love to know if you are asking in terms of recipes or how to eat healthy despite a gluten allergy. In the mean time, you may want to check out Elana's pantry...http://www.elanaspantry.com/. Good luck. Jill
Christina says
I had a question about sugar syrup. I live in an area where I can grow my own sugar cane and the process to make it is almost exactly like maple syrup. I can buy it locally made and watch the process to ensure that nothing artificial is added. So why would this be a forbidden food? Would this type of sugar cane syrup be allowed on the 100 days? It is not likely that I will find local maple syrup here, and natural sugar syrup is plentiful.
100 Days of Real Food says
We chose honey and maple syrup because we believe they are two of the least processed sweeteners available (and they also contain trace nutrients). The bottom line is not really about what kind of sweetener you choose though it's more about the quantity. No matter which sweetener you use "added sugar is added sugar" and all should be used in moderation. I hope that clears things up a bit!
Christina says
Ok, that answers my question. My friend grows her own sugar cane and then juices it and boils the juice down. Doesn't get much less processed than that and there are great trace minerals in it. Thanks!
Tracy says
The title of your blog says 0 processed foods. Bread is a processed food. So are rice, cereal, rice and crackers. How is this plan 0 processed foods when you recommend these items????
Assistant to 100 Days (Jill) says
Hi Tracy. Lisa has previously responded on the blog that her family avoids all “highly†processed foods because, as she's learned, even cooking is technically a form of processing or changing your food. Their general rule is to only buy packaged foods with 5 or less whole ingredients. This holds true for the items you mention as well. Hope that clears some things up!
Lois says
Where can non-processed whole milk and cream be purchased?
Assistant to 100 Days (Jill) says
Hi Lois. Check out this post Lisa did on milk, including what she and her family drink. https://www.100daysofrealfood.com/2010/08/12/milk-–-good-or-bad/.
Angela says
Hi! I am going to switch me & my husband over to real food, and I've started a blog to document the process. I posted your rules there, with link back to you. I hope that's ok.
Thanks for all of the hard work you've put into this blog!!
Fiona McGeachie Gallot says
Congratulations on a great blog - really informative and attractively laid-out
Christy says
I just watched Forks over Knives. What is your opinion of cutting out all animal products from our diets? Thanks!
100 Days of Real Food says
Christy - I think it’s hard to say that eating “vegan†was the only reason those in the movie experienced such amazing changes in health. The guy at the beginning of the documentary was drinking tons of red bull and of course cutting out junk like that (when he went vegan) would make a difference! I think there is lots of overlap though too…processed food is bad and real food (including produce/veggies) is good! We don’t plan to change anything as a result of the movie. It’s hard to imagine animal products – that have been a part of our world’s history for centuries – to not be “okay.â€
Shannon says
Watch the movie Fat Head (either on Hulu or Netflix)...he gives his experiences with Fat, and he also talks about a bunch of different food myths. It was totally eye-opening for me and my husband!!!
Andrea Jones says
I just found your site and love the idea. We've been eating real food for awhile,and the only thing I'm wondering about here is how you can consider boxed pastas and things like triscuits to be real food? Your slogan says zero processed foods. I understand if you don't eat 100% real food, but why do you say no processed foods if your recipes actually call for, well, processed foods? Also, I'm wondering if you soak your grains? Thank you.
100 Days of Real Food says
We technically avoid all "highly" processed foods because as I've learned even cooking is technically a form of processing or changing your food. And our general rule is to only buy packaged foods with 5 or less whole ingredients. Whole-grain boxes of pasta are usually 1 or 2 ingredients (100% whole-grain) and Triscuits only have 3 ingredients (also 100% whole-grain). Also, we do not soak our grains. Hope that clears some things up!
Brooke says
I'm confused about additives. There's a few that still show up in organic foods. The main one is maltodextrin. I'm almost certain it would be something to cut out, but the research I've done it has only confused me.
100 Days of Real Food says
Maltodextrin is made from corn...I would recommend avoiding it if you can. There is a lot of organic junk food out there so you have to be careful and always read the ingredients!
Angie says
Just recently found your blog and I'm loving it. I've been talking about it with my extended family. They are very interested, too. Thanks so much for putting all this information together and making it easy to understand.
How do I sweeten something cold with honey or maple syrup? It just clumps up.
Thanks again.
100 Days of Real Food says
Thanks for helping me spread the word! What are you trying to make with honey and maple syrup?
Rachel (De Ma Cuisine) says
Thanks for sharing this, Lisa! I try to limit my (our) intake of processed foods, but have never tried eliminating them. I'm not sure what my husband would think. Maybe he'd be willing to try the 10-day challenge. :)
Megan says
I am so excited to find your blog! My husband and I have recently decided to make a change in our life to more whole foods and less processed foods. We have a family of 5 and I feel this might be a little challenging financially, but I am willing to take the challenge. Currently we are all healthy and I plan to keep it that way- hence the reason we are making changes now verses later. I look forward to following you on your challenges as well as facing my own challenges!
Summer Elam says
Hi! My family and I have been additive free (which means eating real food) for two months now. My daughter's chronic stomach pain and constipation are gone, my husband's teeth are completely healed (they had deep pockets for no reason and were a mystery to the dentists), and my anxiety is greatly decreased. I use a book that fits in my purse when I go shopping. It's called, "Food Additives: A Shopper's Guide to What's Safe and What's Not". It's a lifesaver and I highly recommend it!!!
Ashley says
I am so glad to have found your blog! A friend introduced me to it. My 4 year old son has been having some major behavioral issues (losing self-control, anger, violence), and I am almost fully convinced it is somehow related to food. It seems like an overwhelming task to totally revamp his (our) diet and try to figure out triggers, but the information and meal ideas here should help. I do have a question about fish. You said wild caught is better than farm-raised. I've heard the reverse because of the possibility of the fish being contaminated with mercury. Considering that you believe it's still better to eat wild caught? Thank you for all this great information!
100 Days of Real Food says
Check out these homemade coffee creamers from Deliciously Organic: http://deliciouslyorganic.net/homemade-coffee-creamer/
Jackie says
I was inspired to start a whole foods diet after watching "Forks Over Knives" the other night. After searching for some recipe ideas on Pinterest, I was happy to come across your blog. It looks like you have some great tips and recipes for a real foods diet. I'm really excited to begin living a healthier eating lifestyle with my husband!
Sandy Barrett says
Hi, Love your site! Do you use Organic white whole wheat or regular white whole wheat flour from King Arthur's? I seen both on there web site?
Thanks so much!
100 Days of Real Food says
I like the King Arthur "organic" white whole wheat.
Katherine says
Hi
I eat Gluten Free, have you noticed people who eat gluten free having problems? Also, is Stevia allowed? I use it at home already and it's supposed to be all natural.
Thanks! I'm hoping to start my family either this week or next and blog about my adventures each and every day (:
100 Days of Real Food says
There are definitely lots of "real" gluten-free foods. Both Deliciously Organic and Elana's Pantry and good resources for recipes. Also, we don't recommend Stevia in the powdered form (pretty highly processed stuff). The stevia leaves themselves are fine if you process it yourself.
Maria says
Hello! I just found this page and I am so excited! I am on day 2 of cutting out all "fake" foods! I am excited to read what you have posted and get some great ideas! I already feel better just after 2 days of not using the terrible coffee creamer and Mio in my water!
Sarah says
I am considering making a recipe for egg drop soup: http://www.foodrenegade.com/egg-drop-soup/ - it looks great except I always have used cornstarch as the thickener. I am sure I can't use cornstarch and call it "real food", can I? Would arrowroot powder be OK? (If so, I hope I can find it at Walmart... not too hopeful.)
100 Days of Real Food says
Food Renegade is a good site...nothing processed at all. Cornstarch is highly refined so therefore not "real food"...arrowroot would be a better choice. Good luck!
Felycia says
My boyfriend and I are preparing to make the switch to real food. One of the first things we've decided to do is go to our local grocery store and figure out what foods we love are acceptable and if the stores carry alternatives. One question we had was whether the 5 ingredient rule held if the packaging had a "less than 2% of..." disclaimer. We plan to begin our pledge in about a week, so this info is vital!
Thanks for inspiring us to lead a healthier life :)
100 Days of Real Food says
Yes, even "less than 2%" counts as an ingredient...sorry if I just made things harder! :)
Sheila says
Jan. 1, 2012 my husband and I started The 14 Day Diet by Dr. Mike Moreno. It's very similar to what you are doing. Today is april 17, 2012 and I have lost 31 lbs and my husband has lost 36 lbs. We started out doing it to lose some weight and get healthy but it's become more than that! it's a satisfaction of eating whats true and natural and not filled with lots of preservatives or refined sugars. I just found your blog but will keep reading how ya'll did! thanks
Alicia says
My soon to be 4yr old son's birthday is coming up and I was wondering what to do in place of a "birthday cake". Any suggestions?
100 Days of Real Food says
Here's a chocolate cake recipe! https://www.100daysofrealfood.com/2011/08/05/recipe-whole-wheat-chocolate-cake-with-easy-whipped-cream-frosting/
Kathleen says
I love this blog. Just discovered it trying to do some research on processed foods. You make it so much simpler and attainable than most others.
When you refer to "naturally sweetened coffee" what do you mean?
If you mean honey, what kind? Is there any kind of good agave nectar as a replacement for honey?
I realize alcoholic drinks should be consumed in moderation, but which ones are the worst and conversely which ones are on the better side?
100 Days of Real Food says
Kathleen - Yes, naturally sweetened can be with honey or maple syrup. There are some homemade coffee creamers on Deliciously Organic that might help: http://deliciouslyorganic.net/homemade-coffee-creamer/
And the "best" kind of alcohol would be red wine (based on traditional diets) and organic if you can find it...in moderation though as you said!
Danielle says
Hi there!
Do you have any other recommendations for bakeries? The closest Great Harvest Bakery is over 30 miles away from me. I know that cutting out bread would be the hardest part of the 30 day pledge, but I do not want to cheat just because I couldn't find the proper substitute. Thank you! :)
100 Days of Real Food says
Check for Ezekial bread (in the freezer section) and Trader Joe's has some decent options as well. As far as local bakeries you'd probably just have to do a search or ask friends because there are probably some small family-owned places I wouldn't know about. Good luck!
Anna says
Just a thought--you could always bake your own. It's super cost effective and once you get into a routine, it's not that difficult. I got a flour mill some time ago, so I even get to grind my own wheat. But my honey-wheat bread has 6 ingredients... whole wheat flour, water, honey, yeast, oil, and salt. :) Still, it's nice to be able to control exactly what goes into it. And it's lovely to have that aroma in our house once every 2 weeks (I bake 4 loaves and freeze what we don't eat right away).
Danni says
Anna - could you share your recipe? I've had a heck of a time finding a whole wheat recipe that renders soft, moist bread. Please oh please!
Amy says
Anna, Could you share your recipe? My husband recently asked me if I would be interested in baking our own bread and I would love to try your recipe. Thanks!
Kim says
I'm curious about salsa...I looked at the large container that I recently bought and opened. The list of ingredients is long BUT they are all almost all the veggies in salsa...no sugar. I can't remember what the other 2 ingredients are. Do you think this is acceptable. I know you have the 5 ingredient rule, but only 2 are not veggies...
Thanks, KIM
PS- I'm slowly discussing this challenge with hubby and hope that I can convince him to join me for 10 days!
100 Days of Real Food says
The 5 ingredient rule is really just to draw the line somewhere with so many different people taking the pledge.
Crystal says
Silly question. What if I am unable to find locally raised meat (and there's no way we can go 3 days let alone 10 without any meat)? Also my kids can't take peanut or tree nut items to school (one has peanut/tree nut free class, the other is only 6 and forgetful about adequate handwashing all the time so its a precaution on my part because of one of the 2nd grade teachers having a peanut allergy) so they take lunchmeat sandwiches. I always buy the Hormel natural choice lunchmeats because they have no preservatives and stuff. I know I can come up with other ideas but sometimes that's easiest with a 3 month old to take care of and a hubby that works 12 hr days. I know it sounds like a lot of excuses but I'd really like to do the 10 day challenge. I'm going to give us some time to get ready first and we've already started making some changes. (Organic meats, dairy, fruits and veggies as much as possible) Thanks.
100 Days of Real Food says
First of all check out both localharvest.org and eatwild.com to see if you can find local sources for meat. If you can't I suppose organic would be the best alternative. Also my daughter goes to a peanut/tree-nut free school so I can relate! I've only sent sandwich meat a couple times this year (it was Applegate Organic) and I have shared a bunch of lunch alternatives on the blog (like smoothies, soup, cream cheese & jelly sandwiches, etc.). Here's the link to the school lunch category: https://www.100daysofrealfood.com/category/children-adapting/school-lunches/ I also regularly post my kids lunches on facebook as well: http://www.facebook.com/100daysofrealfood
I hope that helps...good luck!
Eva says
You said there's no way you can go 3 days, let alone 10, without any meat. My husband is this way, but I can generally satisfy him by cooking meals that include eggs, cheese or beans.
He loves my "chinese rice" which has fried egg mixed with rice, peas and corn. With cheese, an omelette with cheese is heavy and satisfying. Grilled cheese is also a great replacement for a luncheon meat sandwich (we don't buy luncheon meat, although sometimes I miss ham).
I either treat beans like I would a veggie (throw them into stirfries), or when we make tacos or other dishes heavy in ground beef, we can usually replace 50% of the "meat" with kidney beans. In these cases I like to use FULL FAT ground beef so that the fat can flavor all of the ingredients in the mix and make the meal "meatily" satisfying.
Charity says
I also think looking at Bento lunches will be an alternative too.
Sara Benskin says
What do you commonly use to replace sugar in baking recipes and perservatives? I have found it in lots of bread recipes of different kinds as well as some better versions of apple butter i would like to try to make homemade with out adding sugar? also what is the position on brown sugar? I would assume it is the same as white sugar and should not be used. Any suggestions would be great we start our challenge in a little over a week.
100 Days of Real Food says
Basically "sugar is sugar" whether it is brown or white or organic or honey etc. and all should be used in moderation. If a recipe calls for 1 - 2 tablespoons sugar I just omit it all together. If a recipe calls for 1/2 cup sugar I usually experiment and start with 1/4 cup honey to see how it goes. Good luck!
Natalie says
Good definition. I also think that it's good to look for products which are high in fiber and protein, both of which make us more satiated. Most processed foods lack fiber and protein, so they quickly make you hungry again.
Deborah says
We are going to start the challenge this week, and looking through our pantry, we have lots of bad food. Instead of throwing it out, I'm going to donate it to the local food bank. I know it's not good food, but someone will be able to use it rather than just throwing it out. I'll update on how our 10 days went when we are done. Thanks for the wonderful articles, I am amazed on how much I really didn't know about the foods I feed my kids, and am going to change it starting now.
Kat says
Lisa, I know from starting on my real food journey recently that there has been a lot of back and forth on agave and whether it should be used. I just found this site: http://www.foodrenegade.com/agave-nectar-good-or-bad/ that explains that agave nectar is basically made the exact same way of HFCS! I had no idea... when they keep mentioning "raw", it's just another way the food industry tries to confuse us!
Allegra says
I know it can be so confusing! Whenever something seems like real food, but is new on the market it's always a good idea just to eat it in moderation if you really want to eat it- and stay on top of the research. Not sure if you have ever been to Dr. Mercola's website but he was one of the first to point out the problems with agave. I remember trying it and thinking it was too good to be true... and it was!
Kara says
Ha! The ad on your page is for McDonalds! Just struck me as funny! But anyway, this seems very interesting and I'm hoping to slowly move this way with my family.
Emily says
I noticed this too! Seems inappropriate, but may be beyond their control :)
100 Days of Real Food says
Thanks for letting me know...we will have it blocked.
Eric says
I love the site, and am challenging myself to do the pledge. I have to get the junk out of the house and try some recipes before I go all in, but I AM going to do this for myself and my family.
I read through the comments, and I haven't noticed anyone asking about diverticulitis. I care (and cook) for my mother who has this condition, which basically means that she cannot eat nuts, seeds, or many grains in whole form. For example, I have to skip over many multi-grain products because they include seeds and nuts that aren't processed down into butters or the like.
This restriction, in combination with the limitations on snack type foods (mostly fresh or dried fruits, nuts, and whole wheat baked goods), is going to make it a bit more difficult for me to provide her tasty food that meets the requirements of the challenge.
Do you have any suggestions?
Thanks in advance
Sarah says
Eric, you could look at http://www.thenourishinggourmet.com/category/snacks or similar sites for more digestible, "real food" ideas - using sprouted or soaked grain recipes might help.
Kaitleen says
I totally agree! I can't throw out everything I have in my house right not but when it's gone I'll be starting this
Donna says
What about fats? Olive oil, mayonnaise and butter?
100 Days of Real Food says
Here are a few posts with some answers...
https://www.100daysofrealfood.com/2011/04/15/mini-pledge-week-6-no-low-fat-lite-or-nonfat-food-products/
https://www.100daysofrealfood.com/2011/05/14/mini-pledge-week-10-no-refined-oils/
https://www.100daysofrealfood.com/2012/04/17/real-food-condiments-do-they-exist/
Holly says
You can try plain 2% yogurt n place of mayo. I love it in tuna or chicken salad. If you love mayo so much use half yogurt, half mayo.
Laura Beth Meier says
My husband HATES mayo, and even before we started thinking about our diets, we found that I could use blended avocado (with a touch of lemon juice to keep color) as a replacement in most dishes! Even the kids love it (ages 4, 7, and 9)
Allegra says
We do that too! Love avocados at our home! Avocados can be expensive though... if anyone has any home-made mayo recipes that would be nice ;)
BoomDarklighter says
EXCELLENT point! I have to get a bunch of my food from a Food Pantry, and we don't have Farmer's Markets here in the winter...I do my best with what I can afford.
Jerri says
I just stumbled upon your website. My husband and I have been trying to eat healthier over the past few weeks. I think this might be what we need. My only problem is, we live in a rural area and don't have a farmer's market close to our home or whole-foods stores. Do you have any suggestions on how we can cope with that? We have Wal-Mart, a locally owned grocery store and a couple other big name grocery stores in the towns around us.
Thank you so much!
100 Days of Real Food says
I think this post might help: https://www.100daysofrealfood.com/2011/11/11/real-food-tips-buying-%E2%80%9Creal-food%E2%80%9D-from-a-mainstream-supermarket/
Megan says
I have been interested in switching to all whole foods for awhile, but it has been difficult since none of my family sees the importance. My dad had heart surgery three weeks ago and came home from the hospital eating fried potatoes and m&m's. I finally told him that I wanted him to see my son graduate from high school, but he had to change the way he eats. He says he would try the whole food way, so my job is to make some meal plans and do some shopping! My question, as far as "rules" is that you cook with real butter and drink whole milk. These are not low fat, which is how he is supposed to eat. What would you recommend? I'm torn between going ahead and substituting the butter for a low fat substitute like land of lakes olive oil margerine. And he is also on a low sodium diet so he has bought a salt free salt substitute. Do you have any suggestions?
100 Days of Real Food says
I think this article my answer your question: http://www.sott.net/articles/show/242516-World-Renown-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease
Melissa v says
I love your website and would like to start changing my lifestyle eating habits...a few questions, we are a dairy free house so is almond, rice, or coconut milk and yogurt okay? Also why the rule for 5 ingredients or less on processed or store bought foods, since most recipes have more than five items in them...is it okay as long as they still follow the rules? Thanks for your time, also love your FB post!!
Melissa v says
Never mind the 5 ingredient question I just found the answer on ur site...but stil wondering about the dairy..thanks
100 Days of Real Food says
Dairy alternatives are okay as long as they don't have added sweeteners and follow the "5 ingredient" rule.
Also, for this challenge it is okay to cook with more than 5 whole ingredients...just not to let the factory do that for you.