Beyond the Label: What Do You Call Real Food?

November 2, 2025 •

4 min read

According to a 2016 study, highly processed foods contribute to nearly 60% of the American diet's calorie intake. In an era of industrial food, understanding what do you call real food is more important than ever for making healthier choices.

Quick Summary

Deciphering the often-confusing terminology of real, whole, and minimally processed foods. Discover the characteristics of wholesome ingredients, how they differ from ultra-processed options, and how to identify them for improved well-being.

Key Points

Definition: Real food is minimally processed, nutrient-dense food that retains its natural integrity.
Whole Foods: Often used interchangeably with real food, 'whole food' refers to items in their most natural, unprocessed state.
Read Labels: Check ingredient lists for simple, recognizable ingredients. A long list of unfamiliar names is a red flag for ultra-processed items.
Shop the Perimeter: The freshest, most minimally processed foods like produce, lean proteins, and dairy are usually found on the outer ring of the grocery store.
Prioritize Nutrients: Real food is naturally rich in vitamins, minerals, and fiber, while ultra-processed food often contains empty calories.
Health Benefits: A diet based on real food can lower the risk of chronic disease, support gut health, and boost immunity.

The modern food landscape is filled with terms like 'natural,' 'organic,' and 'whole food,' often leaving consumers unsure of what defines healthy eating. The term 'real food,' while lacking a single regulatory definition, refers to food that has been minimally processed, retaining its natural state and nutritional integrity. It's about moving away from lab-created ingredients and returning to items recognizable by our ancestors.

The Core Characteristics of Real Food

Real food is more a concept than a strict label. It's defined by its lack of industrial modification and the simplicity of its form. The following characteristics are key indicators:

Minimal Processing: Real food is altered as little as possible from its natural state. Simple processes like cooking, freezing, drying, and pasteurization are acceptable, provided they don't significantly reduce the food's nutritional quality.
Simple Ingredients: A good rule of thumb is a short, recognizable ingredient list. Many real foods, like an apple, have only one ingredient: themselves. For packaged goods, look for five or fewer wholesome ingredients.
No Artificial Additives: Real food is free from artificial colors, flavors, sweeteners, and preservatives. If an ingredient sounds like it was made in a lab, it's likely not real food.
Nutrient-Dense: Because it isn't stripped of its natural goodness during processing, real food is packed with essential vitamins, minerals, fiber, and antioxidants.

Real Food vs. Whole Food: Are They the Same?

The terms 'real food' and 'whole food' are often used interchangeably, and for good reason—they refer to very similar concepts. A whole food, such as a fresh fruit or vegetable, is unprocessed and in its complete, natural state. Real food, however, can encompass minimally processed items as well, like frozen vegetables or canned beans, as long as no significant additives have been introduced. The distinction is subtle but important: all whole foods are real foods, but not all real foods are strictly 'whole' if they have undergone basic, beneficial processing.

A Guide to Common Real Foods

Building a diet around real foods is straightforward. The simplest approach is to shop the perimeter of the grocery store, where fresh, minimally processed items are typically located.

Fresh Fruits and Vegetables: All types, from leafy greens like spinach to berries, apples, and bananas.
Whole Grains: Such as oats, quinoa, brown rice, and 100% whole-grain bread.
Legumes: Beans, lentils, and chickpeas in their dried or canned forms (check for no added sodium).
Nuts and Seeds: Raw or dry-roasted options like almonds, walnuts, chia seeds, and flaxseeds.
Clean Animal Proteins: Wild-caught fish, pasture-raised eggs, and lean meats.
Healthy Fats and Oils: Avocado, extra virgin olive oil, and coconut oil.
Dairy: Unsweetened yogurt, fresh milk, and cheese.

Real Food vs. Ultra-Processed Food: A Comparison


Feature	Real Food	Ultra-Processed Food
Ingredients	Simple, recognizable, often single-ingredient items like fruits, vegetables, nuts.	Long, complex lists with industrial additives, flavorings, and preservatives.
Nutritional Value	High in essential nutrients, vitamins, minerals, and fiber.	Often stripped of nutrients; high in empty calories, added sugar, and unhealthy fats.
Appearance	Resembles its natural state. You can tell what it is just by looking.	Engineered for convenience and palatability, often bearing little resemblance to its original form.
Additives	Few to none, with processing focused on preservation, not alteration.	Abundant additives, including artificial colors, flavors, and emulsifiers.
Health Impact	Associated with a lower risk of chronic diseases, improved gut health, and better overall wellness.	Linked to weight gain, chronic illnesses like heart disease and diabetes, and digestive issues.

The Health Benefits of Embracing a Real Food Diet

The advantages of prioritizing real food extend far beyond simply eating 'cleaner.' By shifting your eating habits, you gain a host of science-backed health improvements. A diet rich in real food helps to manage blood sugar, supports a healthy heart, and boosts immunity. The high fiber content aids digestive function and provides a greater sense of fullness, which can help prevent overeating. Additionally, many real foods are packed with antioxidants that protect your body's cells from damage. Choosing real food also often supports more sustainable agriculture and local farmers, contributing positively to the health of the planet and community.

Conclusion

While the term 'real food' may be part of a modern wellness trend, the core principle is timeless: eat food that is as close to its natural source as possible. By focusing on whole, minimally processed ingredients and learning to differentiate them from their industrial counterparts, you take a powerful step toward better health and well-being. Look for simple, wholesome ingredients and prioritize fresh, recognizable foods to redefine your relationship with what you eat.

For more in-depth nutritional guidance, consider visiting authoritative sources like the CDC's Nutrition page.

Frequently Asked Questions

Real food is defined as food that has been minimally processed and maintains its natural integrity, with as few added ingredients or additives as possible.

The terms are often used similarly, but 'whole food' specifically refers to food in its completely natural, unaltered state. 'Real food' is a broader term that can include minimally processed items like frozen vegetables, as long as they retain their nutritional value.

No, not all processed foods are bad. Minimally processed foods, like frozen vegetables or canned beans (with low sodium), are often fine. The concern is with ultra-processed foods that contain many industrial additives and lack nutritional value.

Easy examples include fresh fruits and vegetables, whole grains like oats and brown rice, legumes such as beans and lentils, nuts, seeds, and clean animal proteins like eggs and fish.

Look for a short, simple ingredient list with recognizable names. Avoid products with artificial colors, flavors, and preservatives. Shopping the outer sections of the grocery store, where fresh items are, is also a helpful strategy.

No, you don't have to avoid all packaged food. Many minimally processed foods, like frozen fruits, packaged nuts, or jarred sauces, can be part of a real food diet. Just check the label to ensure they have minimal, wholesome ingredients.

While some real food options can be pricier, smart shopping can mitigate costs. Focusing on seasonal produce, buying legumes in bulk, and cooking at home often proves more cost-effective than relying on expensive, ultra-processed convenience foods.