Don't be fooled by these misleading food myths:
- A healthy diet means eating "low-fat" and "fat-free" food products…wrong!
Michael Pollan basically abolishes this myth in his book In Defense of Food, and you can check out our mini-pledge post from week 6 for some detail.
- Mutli-grain crackers are better than crackers made from white flour…wrong!
“Mutli-grain” is a misleading buzzword because unless those grains are actually “whole grain” the product is really no better than those made from refined grains (like white flour).
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- It’s “natural” so it must be a good choice…wrong!
If a product is natural it simply means it wasn't made from any artificial ingredients, which is certainly desirable, but don’t forget that white flour, sugar, and even high-fructose corn syrup are all derived from "natural" ingredients and they are also all highly refined.
- Organic packaged food is better than conventional…okay, mostly true.
The problem is though that since the product is organic people sometimes just assume it’s also “healthy.” But there’s an awful lot of what I call “organic junk food” out there that’s still highly processed (like organic cookies, organic ice cream sandwiches, and organic candy) so no matter what the package says you still have to read - and scrutinize - the ingredient label.
- High-fructose corn syrup (HFCS) is much worse for you than sugar…wrong!
According to Michael Pollan HFCS has not been proven to be worse for you than sugar it’s just a “reliable marker for a food product that has been highly processed.”
- The bread that’s being made in the grocery store bakery is “fresh”…wrong (in most cases)!
I certainly haven’t surveyed every single supermarket in America, but all the stores I’ve been to have a bustling bakery where workers appear to be pulling “fresh” baked bread out of their ovens. While it’s true they’re baking the bread right there in the store oftentimes they didn’t actually make the dough themselves, which means it’s full of preservatives and other unnecessary additives like dough conditioners (just read the ingredients and you’ll see what I mean).
- I was told that margarine and Earth Balance are better for my family than butter…wrong!
As Michael Pollan says in his book Food Rules, “Avoid foods that are pretending to be something they are not” because it’s best to just stick with the “real” thing as opposed to an imitation. Need I say more?
- Some people say, “Well, isn’t cheese a ‘processed’ food?”…right (sort of).
Our family actually avoids all highly processed food because even cooking is technically a form of “processing” or changing your food…and we definitely aren’t practicing a “raw food diet.” Mainly to draw the line somewhere we define highly processed food as products containing more than 5 ingredients. But - just for the record - no matter how many ingredients are on the list, if a product is made with anything refined (like "wheat" that's not whole) or if it's deep-fried in refined oil then we definitely consider it to be highly processed as well. That means bags of 3-ingredient deep-fried potato chips are out (sorry!).
- Following the latest food trend (that's oftentimes led by the food industry) is the way to go…wrong!
If something feels like an up and coming food “trend” I mostly try to avoid it because I prefer to stick to traditional diets that people have survived on for centuries, which certainly didn’t include “boosting your omega-3’s” with a box of enriched pasta.
- This cereal box says it will lower my cholesterol so maybe I should give it a shot…wrong!
Do not believe - and in fact don’t even read - misleading health claims on the front of food packages. Only trust the ingredients.
Lacie says
I strongly disagree with the misconception that HFCS is not worse than sugar....firstly, it's made from genetically modified corn, and is FAR more processed than sugar. If being GM isn't bad enough, it confuses your brain and your glycemic levels. Of course they haven't "scientifically" found it to be worse, the FDA is in with monsanto, and seeing as it's in everything, if it was wayy worse than sugar people would be less likely to buy it.
Marie says
Thank you so much for this article. DH and our two kids have had a food revolution in our house in the last two years but just recently I met someone who eats ONLY organic and natural food. And I was really intrigued bc she says they rarely get sick and she stopped breaking out. They can only afford to do this by completely eliminating eating out at all. So we decided to take the next step and try this. We haven't eaten out (except Subway) for a few weeks now and my face is clearer than it has been in 10 years-- nary a bump! But anyway, I realized that my friend still eats a lot of sugar, which has been a major no no for me after finding out I was prediabetic and hypoglycemic (a skinny girl who live on junk food for 15 years, literally). So for these few weeks, I have found myself eating MORE sugar than at any other time in the last few years because much of the convenient organic foods in our small town are basically sugar foods (organic bars, and cereal, which have tons of organic sugar). And that is not necessarily better. I also bought 10 boxes of Annies organic macaroni and cheese, which I stopped eating two years ago because of the high carbs which turns to sugar and makes my HG trip out. I had lost my way temporarily, so thanks for your post, it just woke me up out of my organic trance!
Polysammo says
I am very excited because my Sweetie just asked what I was reading and we had a really good conversation about me wanting to eat more whole foods.
He has been resistant to my changes, so him being receptive to listening is a good start. He asked why I was bothering since my health already sucks (dialysis & a colostomy, also relearning how to walk). I explained that really it could get much worse and this at least I could have control over.
He seemed to "get" that and I think he will be more supportive in the Future.
Thanks for helping me have this conversation with him,
Sammo
Jessica says
Thank so so much for all of the hard work you put into getting your story out there, it is definitely helping people! I just came across your website and have already bookmarked a few recipes that look amazing!
After reading a few comments I feel that I have to defend Weight Watchers. I have been a current member on their new system since July. Although they do have products that seem to be highly processed (which I believe are there to help people transition from eating foods that are even worse) the message is always that eating real, non-processed food is always better. And in regards to Lori's comment about weight loss programs not teaching healthy eating habits.. that is what weight watchers is all about. They are trying to get you to make better choices in food. There are "power foods" in Weight Watchers which they stress should be the main part of your diet. Things like, fruits, veggies, whole wheat, dairy, and many foods listed on this website are all part of this. They emphasize that these "real" foods fuel your body giving you more energy and help keep you full longer than sugary, processed foods do. Much like this website, Weight Watchers teaches you how to make healthier choices when it comes to food.
Since joining weight watchers I have begun eliminating processed food from my diet and this story and the recipes are going to be a tremendous help, thank you so much!
100 Days of Real Food says
Good to know...thank you for sharing that with us!
Pat Smith says
I love your blog and I love your stuff. If our wave lengths were any closer we would be one. However, I have spent a good deal of time over the last year researching nutrition and its relationship to chronic disease. And I believe you might want to take another look at the issues with high fructose corn syrup. While a little of it probably isn't an issue, the levels consumed by Americans in processed food, soft drinks, etc. have a very negative impact on the liver. And since the liver is the "master controller" in our bodies, we might want to avoid doing that. That said, thanks for the great job you are doing for parents in America.
Patty says
Hi, just found your blog! Thank you for the great tips and recipes, I started a 30-day challenge/ pledge to a healthy lifestyle for myself and family we are on week 3 now and I've found so many awesome foods and it hasn't been hard it just takes some planning and organization. I have 2 toddlers and 1 10 year old who's my picky eater. I posted my progress on Facebook and share recipes and some of friends have been motivated to do the same.
Colleen Grossner says
Earth Balance is worlds better than most margarine in terms of health and nutrition, however avoiding it based on the fact that its an "imitation" really does make sense! The problem is, as a nutrition professional, I can't yet jump on board with promoting butter. The saturated fat is well known to be unhealthy for your heart, brain, and more. There is potentially better health benefits of "organic butter", but currently, "organic butter" has as much saturated fat as regular butter. Probably skipping any of these "spreads" altogether is the best option. Noting your family's awesome diet, you will all be just find with a bit of saturated fat from butter! Thanks for your inspiration ...getting me thinking, researching, considering, this all after having a certain idea in my mind! I am always open to others' ideas, and I will definitely be looking further into "organic butter" as an option! Have a nice night, Lisa!
By the way, you are really efficient at getting back with people. Thank you for that too! I'm sure it's another reason why your website is so loved! You're clearly a hard worker and passionate about all of it!
Leah says
I highly recommend reading Nina Planck's "Real Food".
Colleen Grossner says
Hi Lisa! I thought this post was GREAT and it is SO cool that it is helping so many people live healthier lives! Love the idea that people are even following a pledge at your site!!
One thing to mention is about Earth Balance (coincidentally I just wrote a post including it last night on http://www.fresh-you.com). Earth Balance is vegan (so better than butter...didn't come from something with a face) and no hydrogenated oils or MSG... (so better than most margarine). Plus, the ingredients list seems rather short (longer than 5 though!), and pretty innocent (some oils, soy, salt, lactic acid...list is large enough to read).
Just something to consider, but overall I love all these rules and I love the book Food Rules by Michael Pollen!
Have a nice day and thanks for all that you do!!!
100 Days of Real Food says
I am actually not a huge fan of Earth Balance mainly because of the refined oil (like canola) it contains and also because of the fact that it's trying to "imitate" butter. Pollan touches on avoiding imitation foods in "in Defense of Food." I understand this is a go-to item for vegans though...but if you're down with animal products I say stick with the real thing - butter!
Tina says
In making whole wheat bread less dense is all in the process of making it . I have found that if I weigh my dough before putting it into the pan for the last rise and being patient for it to rise that my bread is soft and less dense. Also, I have played around with different recipe's and certain ingredients will make a heavier bread.
I have never heard of Better Bread Flour.
Karen says
What about Better for bread flour? OK to use or not? I struggle with the density of the whole wheat bread when trying to make a sandwich.
100 Days of Real Food says
Is it whole-wheat flour?
Tina says
I have really enjoyed reading your blog. It has inspired me to get back to whole foods again! The only that I would add is that I make my own bread products from grinding my own wheat. I have been doing that for about 6 years. HAve you considered that for your self? It is very easy and cost efficient! King Arthur flour is fine , but doesn't have all the components of the wheat Kernal . It would go rancid on the shelf if it did. Something for you to consider.
100 Days of Real Food says
I just started grinding my own wheat last year, and I think the taste is far superior to the store-bought stuff!
Jennifer says
I read your blog all of the time, and have learned quite a bit. I do wonder though- just because a food has more than 5 ingredients, that doesn't mean it is processed. It can still be real food. Is that just a rule you stick by when buying something in a box or bag? I mean, I make bread that has more than 5 ingredients but all of it is "pure".
100 Days of Real Food says
The 5-ingredient rule only applies to packaged food (not something you make yourself) and it was just to draw the line somewhere since we ask people to follow along. Some packaged foods with only 3 ingredients (like deep-fried potato chips) are still highly processed and some with 7 ingredients are okay because it's just a trail mix of nuts and dried fruit. You still have to read the labels, but we needed some kind of "rule" so everyone could join the pledge.
Carrie says
I was given a diagnosis of thyroid cancer back in August of 2011 and decided it was time for me to get healthy. I am so thankful for all your wonderful tips and recipes! I am currently reading In Defense of Food and finding it very enlightening. Thanks and I look forward to reading your blog :)
Carrie says
Just found your site! so excited. I cook all of our monthly dinners on one day. I love a lll your information!
Polly says
I found this quite by accident and am anxious to try some of the tips for cutting processed foods out and replacing them with better choices. I do find it funny that the ad at the bottom of the page is for RedBull though and another for McDonalds. Just sayin...
100 Days of Real Food says
Thanks for the heads up. I just went to the site and saw PSAs and an ad for Banana Republic. Sometimes those ad networks have a mind of their own, but unfortunately it is a necessity in order to cover the cost of doing business. If I see something selling processed food I take a screen shot and ask them to block it. I will check back to see if I can get a hold of what you saw!
Megan @ MAID in Alaska says
Great reminders - thanks so much for posting this! I shared the link to your post on my MAID in AK Facebook page.
:) Megan
Stephanie says
Great list! I find myself wandering over to your blog when I need a real food alternative for something my family wants to eat. I've really been trying to follow the five ingredient rule.But I have a request....my family loves box mix brownies. Have you seen the ingredients in those babies?? We don't have them often but it's coming time again for a treat. Any chance you have a real food brownie recipe in that fabulous head of yours? :)
100 Days of Real Food says
I will have to add that recipe idea to the list!
Lori @ Laurel of Leaves says
Fantastic tips! Seems like I need to add In Defense of Food to my reading list (which is getting pretty long!)
Glad to find your blog! I've subscribed to your RSS so I can keep up.
Alaina says
@Jennifer...don't give up! I have decided that to expect my whole family to cut out highly processed foods altogether is probably impossible; but I take solace in knowing that when we are home (which is really most of the time anyways), we are eating the best we can. Even just that change makes a difference! And I am finding that the more I do this, the more we are getting used to it, and the more we don't even want to eat the other crap. Of course, my kids are younger, so it's a little easier at this point ;)
Jennifer says
This is a good list. One of the things I struggle with is how much my kids are given food elsewhere. They are forever getting food, candy, drinks at school, sports, parties, church, etc that I can't control. So trying to say that my kids don't eat HFCS, artificial colors, etc is not true. I don't give it to them, but they get it almost daily! I can't stand it and sometimes it makes me want to give up on trying to fight the battle (of course they prefer the junk stuff).
Marie says
So glad to see others struggle with this! Our church is the worst. They seriously think they are being mean if every kid isn't stuffed with junk when they leave. We have had to have 4 conversations about this remind them that our kids don't need it, they just at breakfast!
Kate says
I know you posted this a few months ago, but we've been dealing with this as well. Last Sunday, I brought in a whole bunch of stickers and asked if I could put them in the candy basket that's used for rewards.
I was also the only parent who went in a separate snack for my preschooler at school last year. I tried to make it something super yummy and special so he wouldn't feel left out (like a banana muffin). He always came home and said his snack was better.
I am not very good at being confrontational, but I am learning to stand up for my kids!! Even if it's just to ask for a sticker instead of a lolipop at the Dr. or to say, "My child will be eating the snack I sent today." Very empowering once you get started!
LORI says
as far as #8. eating cheese. dairy in general is not healthy for humans. last i checked i have 2 legs not 4. when i cut out dairy a couple of years ago, i had health problems clear up, that i had no idea was related, like breast pain, that i had, had for years, stopped 2 months after i quit. it is also leading cause of breast cancer because of the excessive hormones.
if you eat dairy, at least make it organic and or goats milk, which is more closely related to our digestive system.
carole says
I've been reading your blog for awhile now and slowly heading towards real food. My kids are 11 and 13 and they aren't big fans of everything, to say the least! This past week I cut most of the remaining sugar out...and this was the first week that my 11-year old didn't ask for a snack in the afternoon...I don't think it was because she didn't like her choices, I think it was because she actually wasn't hungry. Real food fills you up much longer than processed!
Superfood Sisters says
Wonderful tips!! We stick to the whole foods :)
Annette says
Hey Lisa! Just wanted to let you know that we have tried several of your recipes over the last week. We LOVED the steak fajitas! Our first try at the homemade tortilla was interesting, but so worth it. The granola is amazing! I can't stop eating it. We also stole your idea of making pizza with our friends. We had two families over for dinner and everyone made their own pizza (with your homemade dough recipe) and all the organic toppings. It was a big hit! We can wait to try more recipes! Thank you!!!
Gina W says
Just came across your blog..love it! Great job!! As a health coach in training I will def be passing on your link to others!!!
Pam says
Great list! These are all things we are trying to follow in our household. The less than 5 ingredients rule is key - although trying to get my kids to follow that one is very difficult!
Laura says
I just wanted to add that this article is great concerning the other issues and fallacies about our food supply.
Laura says
HFCS is not actually a food. It's a chemical. The only reason it's been classified as a food is because there's a powerful lobby behind labeling food in a misleading way. I don't think we need to eat sugar either but we all will sometimes so I opt for that since it's closer to actual food. There are sugars on the market that are less refined with names like sucanat, dehydrated cane juice, etc. Although they're still refined they do maintain some trace minerals. In my everyday life I use very little sweetener at all since good whole food doesn't need it.
Jamie says
HFCS may not be necessarily "worse" than sugar, but it most definitely worse for the environment as most highly processed foods are... another good reason to avoid!
Betsy says
Not to mention that most HFCS is more than likely made with GM (genetically modified) corn. So is plain sugar made with beets.
Jennifer says
Hi Lisa,
I have a 9 year old daughter who, unfortunately, has gotten used to societal junk food. We have recently started encouraging healthy decisions but mostly have to make those decisions for her. (Grandma is no help, buying her ice cream!) My question is, how can we help her adjust to the fact that our family is just going to eat more healthily? She gets bored with it rather quickly and complains that I make her eat things she doesn't like (broccoli, black beans, zuccini, etc.) Help!
Thank you,
Jennifer
100 Days of Real Food says
Kids can be tough! Here are some tips that might help:
https://www.100daysofrealfood.com/2011/09/09/real-food-tips-12-ways-to-deal-with-a-picky-eater/
Lisa says
I just finished In Defense of Food last night (partially based upon your recommendation) and so I wholeheartedly agree with this list! I am working on getting us to a more whole foods way of life. I think it will take awhile, but my husband is on board and is going to read the book next. Yay!
Stephen says
In regards to Myth number 5, I have heard that although HFCS is chemically the same as sugar that our bodies process them very differently. There is an interesting lecture (a bit long) on your tube called "Sugar the bitter truth" where he explains how your body will process sugar, vs HFCS, vs. White bread...
http://www.youtube.com/watch?v=dBnniua6-oM
Kathy says
I live overseas. Many "quick and easy" recipes call for processed packaged ingredients, which I can't get here (a good thing). Thank you for sharing easy and healthy recipes featuring easily accessible ingredients!
Chrissy says
This is a whole new world to me. I've done the diets and lost the weight with "diet food" that was not all that much healthier. This time we are focused to make dietary changes due to my sons health conditions. No MSG, no chocolate, and low sugars. It truly is a new way of life. Eating on a diet and eating healthier are two different ball games. Who knew?
Thank you for all the fun things and ideas. I have found several ideas for Meal plans on your site that will work for us.It has been a slight bit overwhelming, but I found a bit of comfort in your site, as I got more ideas for dinners. I made my first batch of chicken broth yesterday in prep for one of your soup recipes I plan on making this weekend. Thank you for putting more variety onto our kitchen table!
100 Days of Real Food says
So glad to hear the blog has been helpful, and I hope you see some improvement in your son's health!
Jen @ TheUnProcessed Kitchen says
Yup, number 8 is the one I struggle with the most {and also, bummer about the potato chips :)}. Just how much processing is OK? I think if the process is natural (ie, fermentation, growth of cultures), that is something our body is equipped to deal with. Extruded, fortified, and bleached - probably not so much.
100 Days of Real Food says
I agree if something is processed in nature (like honey for example, which is made by bees) then that seems like a better choice than something that's been processed - or "manipulated" shall we say - by food scientists and factory workers.
Amy says
Kinda along with the first myth- my eyes were really opened up when I was reading Jillian Michael's Master Your Metabolism book - and she pointed out protein bars were not a healthy diet food. It was just mind blowing to me because at the time I was going to Weight Watcher meetings where every week they had another box of diet bars on sale... complete crap. I soon stopped going to the meetings because they were pushing so much processed diet crap. Although now they've changed thier program - so I couldn't say how it is now.
100 Days of Real Food says
So glad to hear they are working to update the Weight Watchers program...I agree a lot of their packaged foods seem rather processed!
Leslie says
I went last summer and they still push a lot of processed and totally artificial foods. They also have Hungry Girl as a blogger; many of her recipes have mostly processed foods!
I still need to lose weight and am finding real food more satisfying but a lot more work.
LORI says
thats the problem i find with all these wieght loss programs, they're all really about cutting calories and fat, but not teaching proper or healthy eating habits. i cant follow 'eat pizza, dessert,' etc, thats highly processed, in mini amounts just so i dont have to give up the crap food thats making me fat, and unhealthy in the first place.
Lindsay says
Thanks for all you do. I feel like we live by your site and updates. Regarding the 5 ingredient rule. It was good to start with. However, there are a lot of things with only five ingredients, but they are not desirable....sugars, added salt, preservatives. Sometimes I have found things with 10 ingredients, but all of them seemed find to me. Case in point, a salsa from Trader Joes. By the time you add in all of the veggies and spices, it is more than five, but none of them are sugars or preservatives.
100 Days of Real Food says
I couldn't agree with you more...a lot of people struggle with that "rule" because there are absolutely exceptions (on both ends). When we decided to ask others to follow along with our real food pledge we just had to draw the line somewhere.
Vicki Jenkins says
I love Michael Pollan too, but In Defense of Food was published in 2008 and probably researched pre-2007. Recent studies of HFCS have shown links to liver damage, obesity and metabolic syndrome (http://www.naturalnews.com/029403_high_fructose_corn_syrup_liver_damage.html). Just more reasons to check food labels, because it's in almost everything!
100 Days of Real Food says
I appreciate the heads up, although that quote was actually from his book Food Rules, which is a little newer, but I must say there are some pretty convincing arguments out there detailing how horrible (and addicting) sugar is for us as well. I think the bottom line is to avoid both (which is what we do).
Callie says
Lisa is right. Sugar has been linked to all of those things as well. :)
Starr says
I feel like I have read nearly every word of your website as our family embarks on this journey of cutting out processed food! Such a helpful resource and I just wanted to say a big THANK YOU for this labor of love. I would hug you if I could!
Amy Keys says
Thanks for the great tips! I've been making a lot of your recipes, and my family absolutely loves them!