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Real-Food Diet

Real-Food Diet

Forget fad diets. The Hudson Valley Mediterranean cookbook promotes real food.

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If you have read, followed and not succeeded in adhering to practically every diet book on the market, you may be ready for the Real-Food Diet. Created by Laura Pensiero, a nutritionist-turned-chef-turned-green-market-champion who has also been featured in O Magazine, The Real-Food Diet is about closing every diet book you have ever read and opening up a new chapter in your life in which real and whole food is savored for its taste as well as for how it makes you feel.

Touted for making you feel like a million bucks, The Real-Food Diet's agenda is really quite simple: Eat veggies, fruits and whole grains and lots of them.

Pensiero outlines two basic steps to follow as you embark on this new eating plan.

  • One: Eat locally and seasonally. Fresh food will taste exactly how it is meant to taste - delicious and wholesome.
  • Two: Don't do anything drastic. Baby steps are key to changing how, why and what you eat.

The menu for many of the Real Food Diet recipes can be found in Pensiero's book, Hudson Valley Mediterranean.

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  • Encourages sustainable eating
  • Promotes a very healthy, plant-based diet
  • Features recipes that uses minimal ingredients
  • Created by a well-respected and very knowledgeable health and culinary expert
  • Eating local may actually preserve more of the nutrients in food
  • Endorsed by O Magazine
  • Not a quick solution to weight loss
  • Does not outline a clear day-to-day eating plan
  • Must want to cook
  • Must have access to locally-grown fruits and vegetables

The Real-Food Diet is a Mediterranean and vegetarian based eating plan that was born out of Pensiero's passion for health and good food. There are six basic rules to follow for the Real-Food Diet. They are:

  • 1) Start out small.
  • 2) Go local and choose fresh foods according to their seasonality.
  • 3) Visit a farmer's market and start buying your produce from there.
  • 4) Experiment with different vegetables, fruits and grains.
  • 5) Learn the story behind your food: Where did it come from, who harvested it, etc.
  • 6) Plant a garden.

Recipes for the Real-Food Diet meals come from Pensiero's Hudson Valley Mediterranean cookbook.

For breakfast, you might eat a hard-boiled egg with whole wheat toast. Lunch might be a Hudson Valley Club Sandwich, and dinner might be mixed risotto with squash, tomatoes and basil and fresh berries for dessert.


There are no exercise guidelines given in the Real-Food Diet.


The Real-Food Diet by nutritionist and chef Laura Pensiero is the eating plan of the now. Pushing back the clocks on eating and food, Pensiero advocates for a local, seasonal and whole-foods diet that emphasizes vegetables, whole grains and fruit.

While the diet does not include a daily plan, recipes for Real-Food Diet dishes can be found in her book, Hudson Valley Mediterranean.

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