How to Add More Raw Foods to Your Diet

By adding more raw foods to your diet you can enjoy many health benefits, including the ingestion of more raw fiber and vitamins. On the other hand, by not having to cook the food, you can (slightly) lower your power bill, be less harsh on the environment and even give a tasty twist to your diet if you don't cook.

Compared to cooked foods, raw foods generally contain X% more nutrients than cooked food. [need stat and reference here]. This is because, the heating process used to cook food kills off [may need better word; just brainstorming at the moment] nutrient A, B, C....[research needed here, too.] If you want to keep these nutrients in your diet or avoid taking vitamins to make up for the loss, read on!

Maybe you don't know, but every time you take a bite off a steak, you're eating dead cells. That's why cooked food looks different from raw: darker and smaller (it shrunk). That's because every single cell is dead.


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    Figure out which kinds of food can be eaten raw. There's plenty to eat raw asides from the obvious fruits and vegetables. Most of the vegetables you eat cooked can also be eaten raw, such as broccoli which stalk, when eaten raw, has more vitamin C than an orange and a grapefruit combined (see video)
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    Make sure you know where to get this food. Depending on where you live, you can take a tour of a neighbor's plantation, look around town or sites nearby or even the local market/grocery store. If you can't find any of these, go to your local supermarket. Asides from the obvious fruit and vegetable lane, there might be something new in a gourmet section or health section: maybe a tropical fruit, an unusual vegetable, a new treat. You can even make a list of your favorite choices or if you don't want to leave home research Wikipedia to see what kind of edibles do well on your climate. You can even plant them in your backyard!
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    Go through your list. Obviously scratch everything that absolutely can't be eaten raw or that you can't ea for any reason (braces, allergies, etc.) and then start scratching everything you know you don't like. You'll end up with a rather large list, hopefully, of items you can add to your diet.
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    Buy those things or plant them on your backyard. You can now get started. If you don't write a food diary already, also buy a tiny notebook (unless you already have one, let's not be wasteful).
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    Acquire the habit of buying smaller quantities of perishable food and shopping more often. Fresh is best; otherwise the only thing to do with overripe veggies is to cook, compost, or discard them.
    • Buy non-perishables in bulk to save time and effort and so that you always have them around for munching. Nuts, peanuts, almonds, hazelnuts and so forth. Stone pine seeds are also very good for you.
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    Look closely at your eating habits and think how much you want to change and where do you want to add more raw. The best way to get started is to add one more raw a day and then progress t at least one raw item per meal.
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    Plan. Add a raw fruit (or a handful if they're small like berries or walnuts) to your breakfast to start with. Even if you're in a rush to go to work/school, that's no excuse: you can always put a raw fruit on your handbag or take it with you to eat on the go. The next day you can take another fruit to work/school to enjoy as a morning snack. Have a little bit of salad with your lunch, with or without salsa. Then add a fruit to you afternoon snack. You can now indiscriminately add fruits and salads to your diet!
    • Although not exactly raw, canned vegetables and fruit can be nice if you're going away for a while or if you're feeling lazy. Just please don't forget to drain the canning liquid and fill the can with water (immerse the veggies) to wash away the preservatives. This is important with vegetables but fruit is preserved in a sugary water that can even be drank and it tastes kind of good. Just beware as it is full of sugar.


  • Also vary your veggies! If the lunch's salad way mainly lettuce, dinner's salad can be mainly tomato or onions or olives(beware of these as they're canned with loads of salt).
  • You can peel and chop fruits that are hard to eat by hand (or one at once), such as mango or pineapple, and take it with you on a Tupperware with a picnic fork.
  • Don't forget to vary your fruits! If you have a banana with your breakfast everyday, you'll get sick of them soon. Although it is best to buy local, try a new exotic fruit every once in a while such as a lychee. Even within your state borders there will be plenty of things to try. If you had an apple today, have a peach tomorrow instead of another apple.


  • Don't drink the liquid in the veggie can. Often instead of just water that tastes like your product you'll be eating preservative jello, which even though classified by the FDA as food-grade, it may not be something you want to in your stomach.
  • Don't forget to wash everything. As you don't have the cooking to destroy the microbes on the peel or the item itself, wash thoroughly before eating.
  • Beware of sugary fruits if you have a problem with sugar. Avoid the canned variety if you don't drain and wash properly.

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Categories: Maintaining Diets