The Real Food Ingredient Guide

Real Food Ingredient Guide
Get Real. Get Healthy.

Want to get your whole family onto real food and nourish them back to good health? Want your kids off junk food? If you’re sick of the struggle I can help!

Find What You Need

Learn what to buy, where to buy it, and how to afford it. The Real Food Ingredient Guide can help you find what you need to make real meals for your family.

  • “Your book is perfect for sitting down to understand the ‘whys’ behind real food.”
  • “Thanks for the truly eye-opening information – it all just makes sense.”

Reasons to Buy The Real Food Ingredient Guide:

  • Quick reference guide for when you want fast answers to your quick questions.
  • If you’re asking, “Will you please just tell me what I’m supposed to buy?!” – this will help!
  • Help for when someone puts you on the spot and you need a quick reminder of “What was so bad about that food again?”
  • Guidance on various ingredients, including “good, better, best” options.
  • It’ll also help you know what to look for at your local farm and what questions to ask.
  • A detailed section with facts on the different food groups and ingredients for when you have time to dig in a little more.
  • If you’re more of a visual learner, you’ll find an easy top ten real foods and top ten junk foods list in pictures.
  • It also includes new bonus material: How to bring your family from junk food to real food, and how to overcome the six main obstacles everyone faces when switching over to real food:
    1. Motivation – You won’t be willing to make a change if you don’t understand why it’s so important!
    2. Confusion/feeling overwhelmed – You’re probably sick of trying to navigate all the information from the ‘experts’ like what’s ‘good’ vs. what’s ‘not good’, especially when that keeps changing; and you just want to figure out the age-old question of “What the heck can I eat?!” Especially before meal planning or grocery shopping…
    3. How to afford real food – You’ll learn loads of tips all in one place.
    4. Dealing with family complaints, which can wear you down at times, so I’ve got ways for you to get past this one!
    5. How to make time for real food – There are so many ways that I’ll bet you’ve never thought of!
    6. Sticking to it for the long haul – This is often what trips people up. Life gets in the way and you find yourself slipping backward. You’ll learn here how to prevent that from happening or how to get back on track.
Table of Contents

1. Quick Reference Real Food Ingredient Guide.

2. Local vs. Organic.

3. Facts on Healthy Fats & Oils.

4. Facts on Conventional Milk vs. Local Raw Milk

5. Quick Facts

6. Beyond the Table


7. Bringing Your Family from Junk Food to Real Food

8. Kelly’s Top Ten Junk Food List in Pictures

9. Kelly’s Top Ten Real Food List in Pictures

10. Obstacle #1 Motivation

11. Obstacle #2 Feeling confused/overwhelmed

12. Obstacle #3 Finding the time

13. Obstacle #4 Family complaints

14. Obstacle #5 Finding the money

15. Obstacle #6 Commitment to the long haul

16. 6 Real Food Recipes Your Family Will Love

17. Helpful Resources & Links

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  • 1 Rebecca in Michigan December 8, 2009 at 8:00 am

    What a great idea! I hope this is well liked by many. Thanks for taking your time to make something like this that is very much needed.

    2 KitchenKop December 8, 2009 at 10:28 am

    Hi Rebecca, you’re welcome! I hope it really helps people avoid the junk and choose nourishing foods. :)

    3 Debbie December 11, 2009 at 9:53 am

    Hi Kelly,
    I just purchased and downloaded the .pdf version of your guide and I’m so glad I did! Already several questions of mine have been answered–reasons WHY I am doing or NOT doing/eating something. Something I knew long ago, but forgot why. There is so much information to try to remember and my poor addled brain just can’t hang on to that much anymore! I now have a source to go to when I can’t remember why I don’t want to purchase low-fat cheese sticks and why I do want to spend a bit extra for certain products. Doing something like this myself was something in the back of my mind, but I know a round tuit will never appear for such a task! Thank you for putting this together and making it available for us. I also feel great about being able to support your site in a small financial way.
    God bless you and yours,
    Debbie in GA

    4 Raine Saunders December 11, 2009 at 10:53 am

    Hi Kelly – I am trying to put the link to this post on my Facebook Agriculture Society account, and everytime I do, it keeps putting up Cheeseslave’s menu mailers package (which I already put up). I admit that I am a little challenged by some of this web stuff that I’ve never done before, but I’m thinking that just cutting and pasting links shouldn’t be that complicated. I do that ALL the time. But it’s just not letting me put your Ingredients List up on my FB page.

    Any ideas/suggestions? I’m trying my very best to promote everyone’s web sites and goods/services as much as I can until my site is converted over to RFN in January…since I don’t yet have all the information/codes for banner ads, etc. I’ve been doing this like crazy on Twitter and FB. Help!

    5 KitchenKop December 11, 2009 at 10:58 am

    Hi Raine, sorry you’re having trouble! Try cutting and pasting this:


    6 Flo January 4, 2010 at 3:33 pm

    Wow, Kelly! You’ve done so much work that I THINK about doing but haven’t even begun to get to — I don’t have anywhere NEAR this level of understanding on this many fronts! Thank you! Thank you!

    7 Holly Hickman from January 20, 2010 at 6:43 am

    Kelly! What a great idea. I am heading on over to Twitter to promote this!

    8 sherry January 28, 2010 at 7:24 pm

    CanI get a hard copy sent to canada? It didn’t give me the option.

    9 KitchenKop January 28, 2010 at 11:40 pm

    Hi Sherry,

    You can, but it’s an extra cost for shipping. Here’s what to do:

    Buy one and put in a fake U.S. address, then EMAIL ME your real address. I’ll print the shipping label and then let you know how much extra shipping you owe. Then you can go to my donation button and donate that amount. OK?

    If you want to know how much it will be before you order, email me your address at and I’ll look it up for you.


    10 Terri March 8, 2010 at 11:38 pm

    Hi, I just read your Monday Morning Mix up post saying you had an error regarding the PLU of GMO. I purchased the pdf version shortly after you started selling it and now I am wondering what the correction should be. Can you let me know. Thank you!

    11 Kelly the Kitchen Kop March 9, 2010 at 6:04 am

    Terri, that’s a great question and I’m glad you asked it here.

    The part about the PLU codes related to GMOs should be disregarded (and I’ve since fixed it in a newer update).


    12 Nancy April 16, 2010 at 3:11 pm

    I recently ordered 2 hard copies of the Real Food Ingredient Guide to give each of my adult daughters. The guide is terrific! I especially love the food lists which give alternative products to use that are healthier.

    Great work, Kelly! Thank you!

    13 Jennifer June 5, 2010 at 9:59 pm

    Hi! How do I order a hardcopy? I’m in the US. thanks!

    14 KitchenKop June 5, 2010 at 10:35 pm

    Hi Jennifer,

    I’m sorry, I’m all out! I guess I should note that in this post, thanks for the reminder.

    These were just too expensive to print, I actually didn’t make a profit on them at all and charged my cost only.


    15 Mariana October 28, 2010 at 1:50 pm

    Hi dear Kelly,
    May you send me one -RFI please?Thank you,GOD bless you!I really appreciate your good work.

    16 KitchenKop October 28, 2010 at 7:08 pm


    You just need to click “add to cart” above. Sorry I don’t have any hard copies left.


    17 Amanda Rose February 4, 2011 at 4:50 pm

    Hi Kelly. Printing is very expensive at a local copy shop. If you do this again, you might look at a short print run by a book printer. There are actually a number of smaller ones in Michigan.

    18 KitchenKop February 4, 2011 at 4:59 pm

    Hi Amanda,

    As of now I’m planning to stick with just downloads, but thanks for the scoop in case I change my mind. :)

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