How to Prepare a Raw Food Diet

Raw foods contain enzymes that help aid in digestion. A raw food diet can be developed through eating fruits, vegetables, grains nuts and even meats that have been unprocessed and uncooked, leaving all the enzymes intact. Typically, cooking foods to temperatures above 104 degrees F (40 degrees C) is considered by raw foodists to deplete enzymes. Many who adopt this diet believe that raw foods increase energy levels, decrease risk of heart disease and help to control obesity. To prepare a raw diet regimen, you will need to consider that there may actually be more preparation involved with raw foods than with cooking. The following tips can help you incorporate a raw diet into your lifestyle.


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    Understand what raw foods are. The majority of the raw food diet is made up of at least 75 percent fresh fruits and vegetables. In addition, the bulk of the diet concentrates on leafy greens, whole grains, nuts, sprouts, seaweed, beans and legumes. Some raw food diets incorporate raw meats and dairy products, though most raw foodists eat a vegan diet. Refined sugar, alcohol and caffeine are usually prohibited.
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    Incorporate a raw diet into your daily diet. When preparing for a raw diet, most experts agree to start slowly.
    • Have a fruit smoothie for breakfast each day for a week. Eliminate coffee from your breakfast.
    • Fix a plate for lunch and dinner of at least 75 percent raw food for the first week. Mix a variety of raw foods on the plate, including whole grains, green vegetables, and brightly colored fruits such as cantaloupe or blueberries. Also include 1 or 2 of the following: eggs, nuts, beans or tofu. These foods contain protein, an important part of a balanced diet. According to the Centers for Disease Control, adults need between 46 and 56 g of protein daily.
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    Balance your diet carefully when preparing all raw food. The American Dietetic Association (ADA) recommends that those on a raw diet consume foods that are high in calcium, vitamin B12, iron and omega-3 fatty acids.
    • Eat at least 8 servings a day of calcium-rich foods, such as soybeans, cabbage or figs.
    • Incorporate twice as much iron into your diet as non-vegetarians. Nuts and legumes are rich in iron.
    • Try nutritional yeast or soymilk for vitamin B12.
    • Eat walnuts, and flaxseed or canola oil to get enough omega-3 fatty acids.
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    Prepare your meals ahead of time. Chop vegetables and cut fruits in advance and keep them in your refrigerator.
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    Buy the proper tools. Although you won't be cooking, you will want some cooking tools on hand to make preparation of your raw food easier. Purchase a blender, food processor, juicer and a good set of knives.


  • You may supplement your meals with a multi-vitamin or other vitamin supplements. Consult a professional dietician or your physician about what supplements are best for your raw diet.
  • It is not recommended that infants or children consume a raw diet, according to the ADA.

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Categories: Meal Planning