You can also set yourself a challenge a week or just take one step at a time. We hope that if you take up these mini-challenges you will look with another eye on this experience and make some long-term changes thereafter. It does not matter as long as you start reading ingredient labels (if you have not already done so!)
15 weeks of small challenges to remove processed foods from your food and find the “real food”
The first week:
2 fruits and / or vegetables per meal: Eat a minimum of two different fruits or vegetables (preferably organic) at each breakfast, lunch and dinner.
“Real” drinks – The drinks will be limited to coffee, tea, water and milk (only sweetened with a little honey or pure maple syrup). A glass of juice will be allowed throughout the week, and wine (preferably red) will be allowed in moderation (an average of one drink per day).
Meat – All meat consumed this week will be purchased in the vicinity. Meat consumption will also be limited to 3 or 4 servings this week, and when you eat the meat, it will not be presented as the “center” of the meal. Instead, the meat will be considered a little more or simply to enhance the flavor of a dish.
No fast food or foods that have been fried in oil.
Try two new complete foods – Try at least two new complete foods that you’ve never tried before.
No Lean or Fat Free Foods – Do not eat food products that are labeled as “low fat”, “low fat” or “fat free”.
Whole grain cereals: all seeds consumed must be 100% complete.
Stop eating when you feel full: Listen to your internal cues and stop eating when you feel full.
No refined sugars: no refined sugar or sweetener, including (but not limited to): white sugar, brown sugar, raw sugar, sucanat, Splenda, stevia, agave, corn syrup, high grade corn syrup in fructose, brown rice syrup, and cane juice. Foods and drinks can only be sweetened with a moderate amount of honey or maple syrup.
No refined oil: No refined or hydrogenated oil, including (but not limited to): vegetable oil, organic vegetable oil, soybean oil, corn oil, canola oil, organic canola oil, margarine and seed oil of grapes.
Eat local foods: Eat at least 1 locally grown or raised food at every meal. This includes, for example: fruits, vegetables, eggs, cereals, nuts, meats and sweeteners such as honey.
No sweeteners: Avoid all sweeteners, including, but not limited to: white sugar, brown sugar, raw sugar, honey, maple syrup, date sugar, maple sugar, sucanat , Splenda, stevia, agave, concentrated fruit juice, corn syrup, high fructose corn syrup, brown rice syrup, and cane juice.
Nothing artificial: Avoid all artificial ingredients including, but not limited to: sweeteners, flavors and dyes.
Whenever you can, support your local producers by shopping at a farmers’ market! Getting to know the people who grow your food is actually a great experience and at the same time you will support your community.