While you may not be able to transform your habits overnight, you (yes, you) can improve your diet today and for the next few days.

It’s just 10 days. You can do anything you decide for 10 days (and you decided well by taking this Challenge).

Your Future Self

Education

What real food looks like

Whole Fruits and Vegetables

Any and all. Organic when you can, especially for the Dirty Dozen.

Nuts and Seeds

Just not the sweetened ones

Beans and Legumes

Perhaps the most underrated food!

Seafood

Wild caught, if you can

Eggs, Poultry, Meat

Upgrade to free-range or grass-fed, if able.

Whole Grains

Unrefined and unprocessed

Dairy

Unflavored, unsweetened
(and may we suggest full-fat?).

Fats

Olive oil, avocado oil, and butter cover all the bases.

Water, tea, or coffee

Clearly unsweetened

 

Tips

Real food swap

• Full-fat, plain yogurt with add-it-yourself-fruit instead of fruit-flavored, low-fat yogurt
• Whole fruit instead of fruit juice
• Water, sparkling water, unsweetened coffee, or unsweetened tea instead of soda, diet soda, coffee drinks, energy drinks, or sports drinks
• Coffee with unsweetened cocoa powder and cream instead of sweetened coffee drinks
• Regular milk (whatever fat level you prefer) instead of flavored milk
• A handful of nuts and a piece of whole fruit instead of protein or breakfast bars
• Hummus instead of processed snack dips
• Homemade kale chips instead of potato or corn chips
• Roasted, seasoned chickpeas instead of snack mixes
• Stove-popped popcorn popped in avocado or grapeseed oil seasoned any way you like it (sans sugar, of course) instead of microwave popcorn or processed snacks
• Lettuce instead of bread, tortillas, or wraps
• Cucumber slices instead of crackers
• Roasted sweet potatoes instead of french fries
• A simple vinaigrette instead of bottled salad dressings
• Ground almonds instead of breadcrumbs
• Spaghetti squash instead of pasta
• Spiralized vegetables (like zucchini, carrot, or cucumber noodles) instead of pasta
• Brown or wild rice instead of white rice
• Cauliflower rice instead of rice
• Dark chocolate (>70% cacao) instead of candy or dessert

 

Take action

Plan for success. What real food will you eat today (or tomorrow)? Can you prep or pack any of it now?

 

Socialize

Share a photo of today’s real food on Instagram with #WhatRealFoodLooksLike or #EatRealFood.

Click to tweet: Watch out! I’m #RealFoodFueled on Day 2 of @ResponsibleFood’s #RealFoodChallenge!

Visit the Challenge forum. Tell us what real food you ate today.

Share the Real Food Challenge on Social Media

 

Eat

Ok, so you’re willing and able to eat real food, but where do you begin?

We’ve got some ideas.  Visit our:

10 Day Real Food Meal Plan

Recipe Partners

Real Food Hacks