Raw Food Healthy Guide - Health Care Department California

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A Good Raw Diet for Your Health
A detailed Guide

These days, we’re seeing more and more instances of a variety of autoimmune disorders.

Diseases like MS, lupus, rheumatoid arthritis, and a host of others seem to be on the rise. Some say that it’s merely due to better diagnostic tools; and others say that it’s environmental factors: pollution and the foods we eat that are leading to more people being hit by these maladies.

In response to this, many people feel that a raw diet, one that shuns the processed foods, the refined sugars, the high fructose corn syrup, and other additives is the key to good health.

Now, an important point to remember here is that the diet is not necessarily made up solely of raw foods. The goal of the diet is for you to eat the foods in as close to their whole state as possible.

That means either eating them as they are, or using boiling or steaming to prepare them. In every instance, you want to avoid foods that are highly processed.

So, if you want to eat rice, as an example, go with brown rice as opposed to white rice.

In terms of what food you’ll want to eat, here’s just a partial list of foods that are okay to eat on this diet: whole grain cereals, legumes, fermented soy products, fruits, vegetables, sea vegetables – like seaweed, brown rice, soba noodles, all types of beans, and tofu.

You may have noticed a lack of meats listed; this is deliberate.

By and large, a raw diet does not include meats; only fish and other seafood are allowed.

This diet believes in the concept of properly combining your foods. The belief is that this ensures that your food digests properly. The phrase often used is calling it the: yin and yang of the digestive process. So, a key aspect of this diet is that you do not eat too many yin foods. This means not overloading your meals with too much of the following: peppers, potatoes, tomatoes, spinach, beets, avocadoes, and eggplant.

Here again, you can see the heavy vegetarian aspects of this diet. In addition, you need to not partake of beverages that have stimulants like caffeine.

So, don’t drink a lot of soda or coffee. Instead, certain teas and lots of water are the best drinks.
Another to remember about this diet is how you eat each meal. Keep your portions small, and you must chew your food well; this is most helpful in aiding your digestion. Not only does it break the food up into small manageable amounts for your stomach and intestines to handle, but it thoroughly drenches the food in saliva, the first step in digestion.

So, when looking to determine what sort of portions you want for your meal, here’s a rough outline: first, make about half your meal of whole grains, and that includes brown rice.

This is especially important if you have an allergy to gluten, as rice doesn’t have that. Next, you’ll want about a third of the meal to be vegetables. Beyond that, some beans and legumes can be about ten percent, and then five percent for some kind of soup. To round things out, toss in some nuts, fish, juices and seasoning as you see fit.

You really want to avoid red meat as much as possible. If you really like meat, and want some, at least aim to buy local, and thus avoid those with chemicals.

In fact, when it comes to all of your foods, try to get only local produce.

Follow these guidelines we are giving on this Article, and you’ll see a real improvement in the state of your overall health.

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Doing the Raw Food Diet Right
Lets'go Deeper

As wrote here above, Raw food diets have advantages over eating cooked foods.

For one, because raw foods are not cooked, they retain much more of their original nutritional value than if they were cooked.

Second, raw foods are frequently much easier for the digestive system to process.

And third, because of the previous two points, the body’s energy level is much higher. However, there are some precautions to consider along with the advantages.

Although raw food diets are good for most people, they are not good for everyone.

Children, for one, may not benefit as much from a raw food diet as an adult would. Children are very energetic. Their growing bodies need many nutrients that are not found in many raw foods and they need more of these nutrients than an adult does. Children can get their salts and sugars, to sustain their energy, from fruits and vegetables, but they also need large amounts of calcium and protein as well.

Raw foods, to include raw milk, don’t have the amount of calcium needed to grow strong bodies. Also, children need other nutrients and minerals to help them grow.

The amount a child needs may not be able to be provided from a purely raw food diet.

If you are considering putting your children on a raw food diet it is strongly suggested to consult with your child’s pediatrician before you do.

You may also want to think about adding vitamin supplements to the children’s diet once you do start the raw food diet.  
Raw food diets may also not be appropriate for pregnant women and those who are nursing too. Here again, many raw foods don’t possess the necessary nutrients for a child body growth and development. In fact, the wrong raw food diet can deplete a woman’s body of required nutrients for  her fetus or suckling child.

Once again it becomes important to consult your doctor before starting a raw food diet.

People who have osteoporosis, or who are at risk for it, should also be careful about raw food diets. And those that suffer from anemia are another group of people that need to use caution when putting together their raw diet plans. The best advice to anyone with a health condition is for them to talk with their doctor before actually starting a raw food diet. Even including a dietician or nutritionist into your raw food diet plan is a good idea for everyone.          

All people considering a raw food diet should be aware that there are certain nutritional deficiencies inherent in all raw food diets. As was indicated earlier there is no raw food that provides calcium.

Some raw foods such as fish do have a certain amount of protein in them, but many fruits and vegetables certainly lack this needed nutrient. Iron and vitamin B-12 are other minerals the body needs but is difficult to acquire from a raw food diet without supplements.

In fact, the Journal of Nutrition found that those on raw food diets have higher levels of homocysteine because of B-12 deficiency.

It is rarely true that some raw foods can be more expensive than other diets. There are some prepackaged raw foods that will be expensive. But your best raw food buys will always be found in your grocer’s produce section.

Fruits and vegetable are a bargain when compared to the money you were spending on meats such as a steak. If you find your raw food shopping bill getting a little too high, make adjustments and modify it.

Many people might think that once they start a raw food diet that all their meals must be eaten at home because there are no restaurants that prepare raw foods.

This couldn’t be further from the truth. Since more and more people are recognizing the benefit of raw foods many restaurants are adding raw foods to their menus.

In addition, many restaurants, especially in the big cities like New York, Los Angeles, and Chicago are catering specifically to the raw food crowd.

And a crowd it is becoming because the numbers of people eating the raw food diet is increasing.   

Finding The Ingredients For Your Raw Food Diet
A fairly Simple thing...

Because of the interest and growth in raw food dieting there are some raw food specialty markets available in some locations.

As above reported, this is especially true for the larger cities where there are more people, all with different eating interests. Some people, who live in big cities, may be fortunate enough to have one of these stores in the city in which they live. If you don’t have a raw food store near you, do not worry.

Your local grocery store has always carried many types of raw foods, and many of these stores are expanding their raw food inventories to meet the ever increasing demand for raw food products.

Raw foods that have always been stocked in your grocery store are all your vegetable needs, which are located in the produce section. Often, this section will also carry bagged nuts, including sunflower and pumpkin seeds. In addition, you should be able to find sprouts and organically grown produce. Farmer markets are another hot spot for finding practically any raw produce that you might like.
Around many cities, out in the country, are farm lands owned by private farmers. Many of these farmers sell portions of their crops, at a stand along the road side of their farms. The good thing about these vegetables sold at these stands is that they are very fresh and the variety is often larger than what you would get at the grocery store. The down side is that the pesticides are generally unwashed of pesticides.  

Raw grains can sometimes be a little more difficult to find, especially those of a specialty kind. However, many grocery stores do carry a limited type, such as raw oats. If you don’t have an alternative foods store near you or can’t find that special you want you may be able to go on-line and order them.

One advantage of a raw food diet is for sure its costs. Because you have basically eliminated meat products from your shopping list and are not buying prepackaged foods you could easily find your bill at the checkout counter to be much less than it has been in the past.

Another advantage of raw food diets is that many raw foods can be grown right in your own backyard. Most vegetables and some fruits are fairly easy to grow, especially if you have a green thumb. Carrots, tomatoes, zucchini, strawberries, green beans, are examples of raw foods that can be grown in the back yard and some of these can even be grown in pots on the patio.

Both tomato and strawberry plants grow very well in pots and do look attractive placed in the right spot. An advantage of growing your own is that you don’t have chemicals and pesticides. Many foodist seek an organic raw food diet and growing your own is one sure way to get organically grown foods. As the grower you are able to control what you use to help your garden grow and protect your plants from the invasion of insects. And besides garden can be nice places to hang out.

Toiling the soil of the garden is very relaxing, gratifying, and fun for many people.

Raw foods are actually all around us and available for our use and our health.


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A Tasty way to Do the Raw Food Vegan Diet
Discover the Chef in You!

We must say that many people see the raw food diet as being healthier and giving them more energy, despite the lack of any long-term analyses of the successes of a raw vegan diet as compared to other types of raw food diets.

To try a raw vegan diet for yourself and see what it can do for you, these are the three food groups you can partake of:

high-fat plants, sweet fruit and leafy green vegetables.

As to the portions of each, opinions vary. Some say as little as two percent of your daily calories should be from leafy green vegetables; others think it should be as high as around thirty. With the high-fat foods, eat things like olives, nuts, avocados, seeds and cold-pressed oils.

Again, some recommend anything from a tiny amount to as high as forty per cent.

To be honest, it’s unlikely you can get as high as thirty percent of your daily calories from green vegetables.

That would require eating a lot of big salads!

Fortunately, such a massive intake is not necessary to derive the benefits of a raw food diet.

The green leafy vegetables have plenty of calcium, protein, vitamin K and zinc. All you need to do is eat around 500 g a day to get the recommended amount.

If you’re sure to get things like carrots and peas in your meals, you’ll get plenty of calcium, zinc and protein.

Now, when it comes to striking the correct proportions between sweet fruit and fatty foods, that’s where your personal tastes and health come into play.

It’s common for people to have troubles with their teeth if they eat a lot of fruit, especially young children. On the other hand, if you have a high metabolic rate, you may need more high-fat foods in order to maintain your weight in the optimum range.
Just one caveat: do not have more than ten percent of your diet made up of polyunsaturated fats. Instead, get monounsaturated fats in there. By eating olives, avocados, almonds, hazelnuts and macadamias you can get the fats you need. Depending on how much energy you need each day, you can make up to forty percent of your diet from these foods. Also, you need to include omega-3 fats; they’re very good for you.

So, eat things like crushed flax seed. Flax seed oil is also great for salad dressings. There are soils in the world that are low on selenium, and you can’t be sure where your foods were grown.

So, an easy way to get around that issue is to include even just Brazil nut a day.

In terms of what sorts of fruits to eat, you don’t have to go with ones that are unusual or exotic. The banana has energy; it’s rather low in fiber, and plenty of potassium. Oranges are great to get calcium, folate, potassium and vitamin C into your body.

One of the real pluses of a raw vegan diet is that it reduces calcium loss, and thus reduces your blood pressure; it will also reduce your risk of having a stroke.

Finally, there is vitamin B12. Some health experts recommend that you don’t take vitamin B12 supplements unless symptoms of a deficiency manifest themselves.

And even then, some further say you should avoid taking any pills. Instead, there are some excellent natural sources such as wild plant, ( the nori plants. As to give you one little example) .

Now, if those are not available, eat fermented foods or a probiotic, and just be sure to include a B12 supplement.

Follow these steps, and you can eat a healthy diet that is in keeping with the vegan dietary guidelines.



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