Members of the raw food movement, called raw foodists, believe that foods cooked at more than 112 degrees lose the living enzymes that are fundamental to good health and high energy. The diet is largely plant-based, although some raw foodists eat raw meat and raw fish. Not all raw foodists eat 100-percent uncooked meals. Some aim for an 80-percent raw food diet, while others are content to eat an even smaller percentage. If you are interested in starting a raw food diet, there's no particular menu you need follow: start with the raw foods with which you're most comfortable.
Step 1
Consider the raw foods that appeal to you. Raw foods are those in their natural state. Most raw foodists eat fresh fruits, dried fruits, vegetables, nuts, grains, seeds, beans, pulses and legumes, edible flowers, dried sea vegetables, raw fermented vegetables, nut butters, roots, herbs, cold-pressed oils and spices. If you are not vegan or vegetarian, you may also want to consider eating raw meat, fish and eggs and drinking unpasteurized milk.
Step 2
Incorporate raw foods into your diet slowly. In an interview by "Delicious Living" magazine, Ani Phyo, author of the book "Ani's Raw Food Essentials," warns against giving up all cooked foods at once. Rather, she advises supplementing your regular meals with raw foods. Try eating fresh fruit or a raw-food smoothie for breakfast, for example, instead of your usual cooked food. For dinner, aim to fill at least half your plate with a familiar raw food, such as a salad.
Step 3
Make a weekly menu. Knowing what you will eat in advance can help you stick to your diet plans. Browse raw food recipe books, such as "The Raw Food Gourmet" by Gabrielle Chavez, for ideas. If you find that you're not feeling filled by your raw food diet, try incorporating more oil-rich living foods, such as avocados, raw olives and nuts into your diet. These foods will help you to feel fuller longer.
Step 4
Buy kitchen equipment that will support your diet. To make varied and delicious raw food meals, you'll need to invest in a good blender, juicer, food processor and sharp knives. Some raw foodists also use a dehydrator to mimic cooked foods. Glass jars with lids are important for storing food and for growing your own sprouts, if you wish.
Step 5
Look for raw food grocery stores. While you'll be able to get many raw foods at your local organic store or supermarket, you may want to seek out raw food specialty stores in your region or online. These stores can provide hard-to-find items, such as raw milk, raw honey and raw chocolate. Also, because these stores and suppliers know that you'll be eating your food uncooked, you can often be assured of receiving extra-clean products.
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