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The 5 W's of Real Food

Here at Getting Real in Your Kitchen, we teach busy moms how to plan real food meals for their families.  If you are new here, please take a look at the following: 


If you are here for the free recipe eBook, 7 Mix and Match Meals, click here to sign up to receive it.  It's got kid friendly, real food recipes that your family will love!

What is Real Food Title Image


Do you know how important it is to eat real whole foods?

Do you wish you could give your own family real food everyday, but you are overwhelmed and don’t know how?

You are not alone.  So many others feel that lack of time, knowledge, cooking skills and/or a tight budget prohibit them from following a real food diet.

But understand that replacing processed garbage with non processed food is not a luxury for those who happen to have extra time, money, or cooking skills.  It’s a necessity for everyone!

It’s not an option if you want your children to thrive and stay healthy when everyone else at school gets sick.  Or if you want to be at your best to meet the needs of your family.

If more people prioritized meal planning and cooking at home the current path of our food system and health would be redirected. 

So don’t be misled.  This is something that can be done, and needs to be done!  It’s not for the privileged few who seem to have nothing else to do but cook and plan meals.

Because it’s actually very doable.  Meal planning and preparation can be done simply, quickly and affordably.

You don’t have to spend hours planning and cooking.

You don’t have to follow complicated recipes.

And you don’t have to spend a ridiculous amount of money to get healthy food.

So stop thinking it’s out of reach.  We want to show you it is very much within your reach if you are willing to take the steps needed!

If you want to get started now, be sure to click here to sign up to receive a free recipe eBook, 7 Mix and Match Meals. 

Read on to find out more about what real food really is and why it’s so important. 

Who should eat real food?

Everyone should be eating real food.

Your health depends on it!
  • You should eat real food. 
  •  And your family.  
  • And all of your friends.
  • As a matter of fact, everyone should eat real food!
What is real food?

When you think of real food, picture what your great grandmother ate.  She didn’t fill her grocery cart with processed, want to be foods.  She sourced the best, fresh foods she could find for her family.

Your great grandmother bought ingredients and she used her healthy food  recipes (most likely they were in her head) and she created 3 nourishing meals for every day.  There were no take out places available.  If she and her family were going to be gone for the day she likely would have packed the food and snacks that would have been needed.

Lots of times she probably went out to her garden and picked the ripe, seasonal fruits and vegetables she had previously planted.

She might have had her own chickens or an eggman might have made daily visits with fresh eggs.  And a milkman might have made daily visits with fresh milk.

Her meat and poultry were probably locally sourced.

What is Real Food Infographic


Real Food Defined
  • Real food is the food your grandmother ate.
  • It generally does not come in a package.
  • And many times it’s an ingredient in a recipe.
  • If it is in a package it should have no more than 5 ingredients.
Remember...
  • No refined grains.
  • No refined sweeteners.
  • No fast food.
Real Food Examples
  • Fruits and vegetables.  Fresh or frozen and organic is best.
  • Whole milk dairy products.
  • Eggs from free range, humanely raised (look for the certification label) chickens.
  • Whole, organic grains.
  • Wild caught seafood.
  • Locally raised, organic, free range chicken.
  • Locally raised, organic, grass-fed meats.
  • Filtered water, organic tea, organic coffee.
  • All natural sweeteners such as honey, 100% maple syrup, dates.

Real Food Examples Infographic


Feeling overwhelmed?  Don’t worry, most of us don’t fit the great grandmother picture given above.

But there is a way, even in today’s crazy busy world to feed your family healthy, nourishing, real food. 

And we can show you how.

So relax and learn with us one step at a time.

When is the time for real food?

Every meal is a time for real food.  Every time you nourish your body you are a step closer to health and well being.
  • Breakfast
  • Lunch
  • Dinner
  • Snacks
Where is the place for real food?

Every place is the place for real food.

We will show you how to turn your kitchen into a real food kitchen and the tools and equipment you will need so that you will be turning out real food meals before you know it.

 And we can show you how to be ready wherever you go to always eat real food.
  • In your kitchen.
  • In your dining room.
  • Even in your backyard.
  • And when on the go.
Why should you eat real food?

There are many benefits to eating real food.

Less Sugar

Processed food = way too much sugar.  This addictive nutrient is added to improve taste and make us eat more, resulting in higher profits for food companies.

Real food has less sugar and it’s paired with fiber to control its rate of absorption.

Sugar is everywhere!  Diana Herrington gives us a list of other names sugar is called by in packaged food:

corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high-fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, sorghum, sucrose, sorbitol, and xylitol.

Prevents Overeating

Our bodies need nutrients, but a bag of chips isn’t going to fill that need.  Instead, we still feel hungry after eating chips, so we grab more junk food, vainly trying to satisfy our hunger. 

To make matters worse, many processed foods spark the reward center of the brain, making them addictive.

Real food does not carry the same risks.  Whole foods satisfy your body's craving for specific nutrients, but don’t have ingredients that cause overeating.

No Dangerous Ingredients

Processed foods are filled with chemicals, fillers and additives.  You won’t find these in real foods.

Supports Good Gut Health

The average American’s diet of fake food has played a large part in the leaky gut epidemic, which causes all sorts of issues, such as autoimmune diseases.

The majority of the immune system resides in the gut, so processed foods weaken immunity, decreasing the body’s ability to fight off illnesses. 

Rather than inflame and tear your gut apart, prebiotics found within many real foods feed the good gut bacteria. 

Some of the best prebiotic foods include:

  • Asparagus
  • Apples
  • Garlic
  • Onions
  • Leeks
  • Green Bananas
  • Radishes
  • Cabbage

Cheap Source of Vitamins and Minerals

Taking an isolated nutrient in a pill likely won’t correct nutritional deficiencies.  It’s not that simple.

There is so much we don’t yet understand about nutrition.  How nutrients are absorbed and converted largely depends on a number of variables, such as the presence of other nutrients, the ratios of the various nutrients…

Many specific nutrients actually require other specific nutrients and in the right ratios to be properly utilized.  Isn’t it amazing that real food has the right combos in the right amounts?

Also, many supplements are synthetic and aren’t recognizable by the body.  The better quality supplements that are more likely to be absorbed are expensive compared to the cost of fruits and vegetables.

The packaging of fake foods often boast of added vitamins and minerals.  Beware, these are most likely synthetic!

Processing eliminates valuable nutrients, creating the need to supplement or add them back in.  Rather than buy expensive supplements, just eat food that is real.

No Man-Made Fats

Despite the long-held belief that fat should be avoided, we need it to thrive.  But the key is getting the right kinds of fats.

Fats added to processed foods are what you want to steer clear of.  Animal fats, avocados, coconut oil, butter, and olive oil are a few examples of real food fats that are really good for you.

Don’t believe me?  See for yourself in the studies listed below:

Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies.

Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity.

Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health.

Prevents Many Diseases

Real food has antioxidants that can fight off cancer and heart disease. 

Many real foods are also anti-inflammatory, unlike a plethora of processed foods.  Being that inflammation is linked to many, if not most, diseases, it’s important to keep it at bay.

Real food might also help lower blood sugar in diabetics and pre-diabetics, as seen in this study:

A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease.

And here are some more studies showing real food’s ability to fight against diseases:

Primary Prevention of Cardiovascular Disease with a Mediterranean Diet

Fruit and Vegetable Consumption and Risk of Coronary Heart Disease: A Meta-Analysis of Cohort Studies

Fruit and vegetable consumption in adolescence and early adulthood and risk of breast cancer

Improves Skin

It almost seems too good to be true, but eating real food can be an effective strategy to combat signs of aging. Saturated and monounsaturated fat seem to tighten skin and decrease wrinkles, as seen in the following study:

Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women. 

Also see:

Skin wrinkling: can food make a difference?

Benefits of Real Food Infographic


I could go on, but then this post would be far too long. The benefits of eating real food are numerous and make the extra effort worth it!

Please help us get the word out.  Share this post on Facebook, tell everyone you know, lead by example.  The cause is important!

Also, please comment below to tell us what your biggest struggle is in eating a real food diet.  Let us know so we can help you!

And don't forget to click here to get your free eBook, 7 Mix and Match Meals, to get you started on the real food journey.  

Remember, real food is not a luxury, it’s a necessity.



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