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Healthy FoodSUPPLIES
- A multivitamin with B12, iron, calcium and zinc
- A juicer or dehydrator, if desired
- Raw food cookbooks
Overview
Raw dieters believe that cooking food diminishes its nutritional content by destroying important enzymes and nutrients. People who follow this lifestyle eat only vegan foods in their natural forms and refrain from heating food over 118 degrees, according to Dr. Ritamarie Loscalzo, a nutritionist and raw food author. Dr. Loscalzo believes that raw food has more nutrients, including water-soluble vitamins and more cellular energy. If you decide to change to a raw food diet, keep these steps in mind to make your transition easier.
Step 1
Talk to your doctor or a nutritionist first before you start your raw diet. A professional can help make sure that you are meeting all of your nutritional requirements with your new diet.
Step 2
Purchase a multivitamin, particularly one that contains vitamin B12. According to the Mayo Clinic, strict vegans are often at risk of developing a B12 deficiency because this vitamin is only found in animal products, like meat and dairy. You may also want to look for a multivitamin that contains calcium, iron and zinc because raw vegan diets may be low in these essential nutrients.
Step 3
Start changing to a raw diet slowly and gradually. Do not attempt to switch your entire diet to raw overnight. For at least two to three weeks, make small and gradual transitions to your diet. For example, for the first week prepare a raw lunch for yourself to replace your normal cooked lunch, while keeping your other meals the same.
Step 4
Add raw snacks to your diet after you become accustomed to eating a raw lunch each day. Prepare a raw snack to eat mid-morning or mid-afternoon, or switch your evening dessert to a raw treat. Gradually phase out the processed foods you eat, like soft drinks, candy or crackers.
Step 5
Add more raw meals once you feel you are ready to make the transition to eating raw full-time. You may also want to invest in a juicer or dehydrator, as both appliances can expand your raw food options. Many raw food devotees use a dehydrator to make raw crackers or breads from sprouts and seeds. It does warm the food, but it keeps the food temperature under 118 degrees.
Step 6
Aim for lots of variety in your meals so you consume a good array of vitamins and minerals. Start a binder of raw recipes so you have multiple ideas for raw breakfasts, lunches and dinners. Stock your pantry with a wide variety of fruits and vegetables, unprocessed nuts and seeds, herbs, natural nut butters and raw grains.
Step 7
Do what feels best for you. If your raw diet is working out for you and you feel good, keep at it. If you feel deprived or are having trouble meeting your energy requirements, add in some cooked foods. Some people may enjoy eating all of their food raw, while others may just eat one raw meal a day. No diet works the same for everyone, so feel free to make changes that suit your individual needs.
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