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How to Follow a Raw Food Diet

The raw food diet offers the ultimate vegetarian fare. If this sounds like your cup of tea, you will love – and reap – the health benefits.


  • : Never change your diet without first consulting your physician.
  • Step 1: Start gradually Eat 50 percent raw and 50 percent cooked food at first. This gives your body time to adjust and reduces side effects such as bloating. Gradually increase your raw food proportion.
  • TIP: Raw foods supply more nutrients to the body, promote healthy digestion, and balance the body’s pH levels.
  • Step 2: Grow your own or buy organic produce Grow your own produce or shop at organic food markets to ensure your food is not treated with pesticides or chemical fertilizers.
  • Step 3: Find recipes Find recipes in books and on the internet, and experiment on your own.
  • Step 4: Substitute raw foods Plan your menu and be creative. For example, use spaghetti squash instead of pasta. Substitute avocado for butter; eat sliced mushrooms and tomatoes wrapped in lettuce instead of a sandwich.
  • TIP: Plant proteins do not have the same balance of amino acids as animal protein, so a variety of sources is needed.
  • Step 5: Stick with it Stick with it. Anything worthwhile usually takes time to see or feel results. Keep a journal to record your progress.
  • FACT: One medium stalk of raw broccoli contains more Vitamin C than a grapefruit and an orange combined.

You Will Need

  • Organic produce
  • A computer with internet access
  • Creativity
  • A journal

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