Raw food diet proponents believe that a diet where at least 75 percent of the food consumed is raw is a healthier diet for humans. The enzymes and vitamins in the foods have not been destroyed by the heat from cooking. It is thought that raw foods are more easily digested. Most raw foodists are vegans; they do not consume any animal products. Others are vegetarian and include dairy and eggs in their diet. A few eat raw meat, dairy and eggs.
Step 1
Research what you need to eat and how much to make sure you get enough vitamin B-7, iron, calcium, omega-3 fatty acids and vitamin D. These nutrients are vital to a healthy body but not easily found in most fruits and vegetables, although dark green leafy vegetables are a source of calcium. Nuts and beans are a good source of protein for raw foodists.
Step 2
Set up your kitchen with the appropriate equipment. You will need a dehydrator; preferably one that has at least two drying temperatures, suggests Mark Reinfeld, author of "The Complete Idiot's Guide to Eating Raw." A blender, sharp knives, cutting board, sprouting jar and food processor make life easier. Jennifer Cornbleet, author of "Raw Food Made Easy for 1 or 2 People," suggests including an ice cream maker for making desserts.
Step 3
Obtain a raw foods cookbook. Eating raw, cut-up vegetables night after night is boring. Vary your diet with tasty entrees, dips, sandwiches, wraps, crackers, breads and even pizza to stay on track. Tortillas, for example, are made with raw corn, flaxseed, bell peppers and spices ground in a blender and then shaped into rounds and dried in a dehydrator.
Step 4
Write down the menus for a week so you'll know what you'll be preparing for each meal. Start with simple dishes that include ingredients you know you like. Branch out into more complicated dishes with unfamiliar ingredients as you become more experienced with the raw food diet.
Step 5
Compile a grocery shopping list so what you need for the week's menu will be in your refrigerator or pantry. Stock up on dried fruits, herbs, nuts and spices. Buy beans, whole grains and seeds to sprout as well.
Step 6
Set aside time to prepare the day's meals. You won't be cooking, per se, but you will need time to soak the beans, dry the nuts, slice the vegetables and juice the fruits. Some dishes require time for preparation and then drying as well. Eating at restaurants isn't feasible on a regular basis with this diet. If you work outside the home, prepare your lunch and snacks the night before to take with you.
Tips and Warnings
- Visit the local farmer's market and get to know the organic produce stands.
- Some raw foods are toxic, such as red kidney beans and parsnips. Raw eggs are a source of salmonella. Parasites and diseases are spread by consuming raw meat.
Things You'll Need
- Food dehydrator
- Juicer
- Sprouting jar
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