We Asked 5 Registered Dietitians What "Eating Real Food" Means — Their Answers May Surprise You
The phrase appears throughout the newest dietary guidelines, but the definition behind it is unclear. Here's what the experts had to say.
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Back in January, the Department of Health and Human Services released the 2025-2030 Dietary Guidelines for Americans (DGA). According to a survey conducted by the International Food Information Council (IFIC), nearly half of Americans reported hearing about these guidelines within three weeks of their release. One key phrase featured throughout them is "Eat Real Food." Since every person has a different understanding of what "real food" means to them, this can be a little confusing. That's why we decided to turn to the experts on food and nutrition — registered dietitian nutritionists — to see what the term means to them. The differences and overlaps may just surprise you.
Traditional Nourishment
According to Los Angeles-based dietitian Maggie Moon, M.S., R.D., a brain health nutrition specialist and best-selling author of The MIND Diet: 2nd Edition "as a dietitian, there’s no clinical or policy-level definition to refer to, but I take 'eat real food' to mean the traditional experience of nourishment from chewing, crunching, slurping, and sipping, etc., on foods and drinks — this is in direct contrast to supplements, for example." Moon’s further insight is compelling as she says, "People will want to make it a divisive issue, but it doesn’t have to be. I think it’s important to avoid assigning morality to food choices, while still appreciating the pearl of wisdom that is 'eat real food.'"
Every Food Is "Real"
Canadian-based dietitian Abby Langer, R.D., owner of Abby Langer Nutrition isn’t a fan of the expression, since to her every food is "real." Langer explains, "If I was to define it, I’d say it means eating whole and minimally processed foods. While the sentiment of that goal is good, keep in mind that it’s virtually impossible to consume only whole foods for an extended period of time. It’s absolutely fine and safe to choose foods that are categorized as processed and ultra-processed. While they shouldn’t be the majority of your diet, they are convenient and accessible."
A Mediterranean Diet-Inspired Eating Pattern
To Jaclyn London, M.S., R.D., C.D.N., nutrition consultant and author of Dressing on the Side the term means following an eating pattern inspired by the Mediterranean diet. This includes eating more produce, more often; lean proteins; 100% whole grains; legumes; nuts and seeds; unsweetened dairy products; and drinking mostly unsweetened beverages. London also encourages people "to choose foods in a form that’s as close to nature as possible, as often as possible — think oranges instead of orange juice, plain yogurt instead of flavored yogurt, plain oats instead of pre-sweetened packets, potatoes instead of potato chips, or roasted nuts instead of candy-coated varieties. Choosing simpler versions of foods also gives you more opportunity to add your own flavor and sweetness with things like fruit, nuts, cinnamon, or nut butter. It’s not about never eating candy, chips, or dessert; it’s about being intentional about what makes up the foundation of your overall eating pattern most of the time.”
Plant-Based Eating and Natural Ingredients
Los Angeles-based, plant-forward chef, nutrition expert, and author of The Plant-Based Diabetes Cookbook, Jackie Newgent, R.D.N., considers the phrase "eat real food" to be a plant-forward approach. "It means selecting foods in forms that are as close to how they grow naturally, as well as using only ingredients found in a home kitchen," she says. By eating more "real food," Newgent shares that it "can naturally help people eat less ultra-processed foods (UPFs) and ultimately help them get more nutrients and overall satisfaction from meals and snacks."
Eating Food You Enjoy With the People You Enjoy
Community and culturally respected dietitian, and co-founder of Eat Well Exchange, Jasmine Westbrooks-Figaro, M.S., R.D.N., L.D.N., C.D.C.E.S., says the phrase means "eating food that you enjoy, with people you enjoy while benefiting the functionality of your health. Identifying what is "real" food is subjective and means something different to everyone. What is most important is to eat foods that create a balance, flavors you like, and gives you exactly what your body needs."
Bottom Line: There is no single, conclusive definition of the phrase "Eat Real Food." For dietitians, it has a multitude of meanings, which emphasize eating wholesome, nourishing foods, while also recognizing that enjoyment, culture, convenience, and flexibility all have a place in a healthy eating pattern.
