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Raw Food Diet

Going Raw?

Since the raw food diet gained momentum in the early 1900s, it has not slowed down. This method of eating is based on the belief that Americans eat too many processed foods and that fresh, minimally prepared foods are more nutritious.

Americans of all ages are trading in their ovens for juicers as they transition into this unique vegan/vegetarian diet. Going raw simply means not eating cooked, fried, steamed or boiled foods. Foods are also not heated beyond 116 ºF in order to prevent heat sensitive nutrients from being destroyed. An exmaple meal plan for a typical raw foodist may look like this:




Fruit Salad and Sprouted Bread with Almond Butter


Vegetable Salad with Avocado and Vegetable Juice Cocktail


Vegetable Soup with Salad and Raw Pizza*


Fruit and Nut Smoothie and Raw Cookies*

* Raw Cookies and Pizza? For raw cookies, items like nuts, seeds, and dried fruits are blended “into a dough”, dehydrated to provide a firmer texture, and then served as raw “cookies”. A raw pizza could be made from romaine lettuce leaves layered with avocado, tomato slices, and olives.

Why go raw? The raw food diet is naturally low in saturated fat and totally free of trans fat. The diet is also high in potassium, fiber and phytochemicals which may help fight diseases. Studies show that a raw food diet helps to lower cholesterol and triglyceride levels.

Be smart! Typical concerns with the raw food diet include nutrient deficiences (vitamin B-12, ron, calcium) due to inadequate intake and the omission of animal foods. As a result, a carefully planned menu that includes a large variety of foods is necessary and a supplementation with a multivitamin is a good idea to ensure you are not missing out on key nutrients. Also, food borne illness is possible when food is not thoroughly washed or cooked before consumption.

Going raw in the dining hall? Stick with the salad bar and fresh fruits which are sources of uncooked, unprocessed foods that countain a variety of nutrients. You can eben be creative and make your own raw pizza!

Bring out the UN-cook in you!


Revised By: Dominica Zhu


Reviewed By:  Dr. Sue Shapses – Department of Nutritional Sciences


References: Raw food, Healthy Simplicity? Available at: Accessed on: November 9, 2011. Cunningham E.  What is a raw foods diet and are there any risks or benefits associated with it?Journal of the American Dietetics Association.  2004. 104:10,1623



One response »

  1. Osvaldo Gebers

    Eating raw foods is natural. Our bodies thrive on all that is fresh and vital. A raw food diet (or increasing the amount of raw food that you eat) is bound to bring a feeling of increased wellbeing. ..

    Most recently released posting on our website


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