Raw Food Diet Meal Plans Are Easier Than You Think!

There's been a lot in the media recently about raw food diet meal plans. Why?

Well, it seems these days we're seeing more and more instances of a variety of autoimmune disorders - things like MS, lupus, rheumatoid arthritis, and a host of others seem to be on the rise. While some say that it's merely due to better diagnostic tools, many are convinced that it's environmental factors like 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 processed foods, refined sugars, high fructose corn syrup and other additives - is the key to good health. People who have made the switch to a raw diet claim to feel healthier, have more energy, to have healthier skin and hair. It's also a natural way to help maintain a healthy weight.

But how does one go about planning out a raw food diet meal plan and what kind of foods should it include? This lens hopes to answer those questions.

What Foods are Included on a Raw Food Diet Meal Plan?

Raw food diet meal planAn important point to remember here is that a raw food diet meal plan is not necessarily made up solely of raw foods. The goal of the diet is for you to eat foods in as close to their whole, natural 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. For sweeteners, use natural products in place of processed white sugar.

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. Generally speaking, a raw diet does not include meats; although some people do include fish and other seafood.

Additionally, you should stay away from beverages that are processed or contain caffeine, such as soda or coffee. Instead, teas, infusions and lots of water are the best drinks.

Preparing a Raw Food Meal
Raw Food Diet Meal Plan

There are a few things to keep in mind when preparing meals for a raw food diet meal plan. First of all, keep your portions small, and chew your food well. This is important for aiding your digestion, as raw fruits and vegetable have a lot of fiber to be broken down.

When looking to determine what sort of portions you want for your meal, here's a rough outline: about half of your meal should consist of whole grains, and that includes brown rice. 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 want to avoid red meat as much as possible. If you want to eat meat occasionally, at least aim to buy local and organic, and thus avoid those with chemicals. In fact, when it comes to all of your foods, try to get only local produce.


Reference: Squidoo



Raw Foods Diet FAQs

So, you're thinking about starting the Raw Foods Diet...or maybe you're a long-time raw foodist... Either way, read the Raw Foods Diet FAQs below and post a question, or answer a question to spread the word about raw foods. Raw foods are important, and we should encourage them!

Q: Is eating raw a fad?

A: Eating raw is probably the oldest form of eating on the planet. Without implements to kill and cook animals in early human history, eating raw was the only way to eat. A raw, plant based diet is the main food staple throughout most of the history of humanity! We ate fruits, leaves, nuts and berries --- all raw and all natural.

Q: How long do people stay on this diet?

A: For purists, going raw is a lifestyle choice, not a temporary fad. They usually get hooked on the way the diet makes them feel – energized and glowing with good health – and stay with it.

Q: Is it a lifelong commitment or a quick fix?

A: It can be both. The keenest advocates stick with it forever. But many others will go on it for five or more days as a nutritional cleanse or detox respite.

Q: Can you eat partly raw and still be raw?

A: There are no hard and fast rules about who’s raw and who isn’t. Some of the most dedicated raw foodists draw the line at 75 percent raw, meaning you can cheat and still maintain the diet, making room for the occasional cooked fish for example.

Q: What are the purported benefits?

A: Raw food adherents glow from clear skin, weight loss, increased vitality and longevity. Raw foodists also say they don’t get sick as often with ordinary illness likes colds and don’t need as much sleep. Their energy levels are higher and don’t crash after meals.

Q: Any drawbacks to watch out for?Raw Foods Diet FAQs

A: Without adequate planning and shopping, eating a variety of raw foods can be difficult in a convenience-oriented society. Be prepared to learn a new form of food preparation. Many recipes involve odd kitchen gadgets like dehydrators and long ingredient lists to mimic cooked foods such as cheese or bread. Such recipes often involve a lot of prep time.

Q: Can I drink coffee on this diet?

A: Short answer: no. Anyone who needs their morning Joe will have to swear off coffee, though sun tea is acceptable. Organic wine does pass the raw test.

Q: Who shouldn’t eat raw?

A: Though raw foodists are passionate in their beliefs regarding the health benefits of eating raw, some in the medical community find the diet low in protein and calories, which may be particularly harmful to children. Older folks at risk for osteoperosis should also monitor the diet closely to make sure they’re getting enough calcium. For these reasons and nutrients only found in some foods that require cooking for safety, the Biblical prescription of "balance" makes sense for most people on an on-going basis.

Q: Is it important to choose organic foods?

A: When eating raw, its important to select only organically grown produce. Conventionally grown fruits and vegetables are grown using pesticides, herbicides, synthetic fertilizers and other chemicals that can be harmful to your body. Organic foods are grown naturally, and generally taste better.

Q: Can I remove pesticides from my raw foods?

A: Yes, for the most part, with a mixture of 3 tablespoons salt + 3 tablespoons lemon juice in one quart of water. Soak strawberries 30 minutes, raspberries and blueberries 10 minutes, other fruit according to the strength of its compostion. You will see the junk in the residue. This gives an extra flavor of freshness but not salitness (unless you soak too long - don't do that!).

Q: What's the difference between following a vegetarian diet and eating raw?

A: Vegetarians and vegans believe in eating a plant based diet. Those who choose to eat raw believe in eating only uncooked, unheated, unprocessed and organic based plant foods.

Q: Will I get all the antioxidants and trace minerals I need from a raw food diet?

A: No, not without supplementation. You cannot eat large enough quantities, given the earth's depletion today, to provide all your needs without more. SeaSilver is an excellent liquid supplement for trace minerals, Mona Vie has the highest quality blend of 19 fruits and berries in a concentrated liquid, and other antioxidant supplementation is highly recommended with any diet, even a healthful raw one.

Q: If I eat an all raw diet, do I still have to worry about parasites and other toxins?

A: Yes. You cannot breathe the air, eat foods grown in the earth, take an aspirin, drink tap water, have metabolic processes, or anything else without accumulating toxins in the body over time. And parasites thrive in raw food (mostly killed in cooking). Your kidneys, vital to controlling over 50,000 enzmes and hormones and removing toxic waste from your body, accumulate sludge, lose effectiveness with critical health dangers beyond the scope of this question. So does your colon. There's a lot of truth to the writings about "death begins in the colon." Everyone who has lived on the earth over 20 years or more, regardless of diet, needs a liver and kidney cleanse and a colon cleanse in addition to the scrubbing effects you can get from excellent raw foods.


Reference: Raw Food Diet

The Safety of Our Food

We continue to receive letters from readers who are understandably concerned about the safety of their food. Whether it be related to the outbreak of swine flu, the discussion of MRSA in pigs, or the recall of peanuts, pistachios, and sprouts, collective awareness around the healthfulness of our food is increasing.

As such, we wanted to compile our thoughts on this subject.

If you feel a growing concern about the safety of your food, you're not alone. Two-thirds of all U.S. adults describe themselves as worried about the safety of their food, and in one public opinion poll, this worry ranks higher than the worry over natural disasters like hurricanes or flooding. Included on your list of food concerns may be concerns about the safety of your peanuts, salads, tomatoes, peppers, spinach, fish and shellfish, beef, eggs, almonds, fruit juices, vegetable juices, or sprouts.

Even though you will find many of these foods included among the World's Healthiest Foods, we believe that the Healthiest Way of Eating as presented on our website is also the World's Safest Way of Eating. To learn more about ways we try to maximize your food safety with the World's Healthiest Foods, please our article Why the Healthiest Way of Eating Is Also the World's Safest Way of Eating, which includes information on how proper food selection, handling, and storage can increase safety.

If you would like more information about current warnings and announcements related to food safety, we encourage you to visit the What's New section of the website of the FDA's Center for Food Safety and Applied Nutrition (FDA/CFSAN) as well as their Recalls, Market Withdrawals and Safety Alerts section.


Reference: Bok Choy

What foods are best for nail health?

While nails are not overly complicated from a physiological standpoint, their nourishment is still not fully understood. Many factors appear to impact the development of the nail plate itself, and not all of these factors are nutritional. Many common whole-body diseases, many changes in hormonal production (including changes in thyroid gland activity), many types of prescription drug use, and many environmental exposures (including workplace exposures) can affect the health of the nail plates. For example, it's important for the nail plate to stay fully hydrated in order for brittleness to be avoided, and workplace activities that leave the hands and nail plates too dry can contribute to brittleness. From a nutritional standpoint, water drinking is very important in this regard, because it help keeps the nail plates hydrated (and the rest of your body as well).

The best way to support your nail health is to eat a well-balanced diet. You'll need plenty of protein as well as fresh fruits and vegetables. Sufficient water intake is also important; as well as keeping the rest of you healthy, water provides moisture for nails.

There remains much debate over the relationship between nails and specific nutrients. Since the nail plate always undergoes a process called "keratinization" in which keratin proteins are integrated into the nail structure, optimal protein intake can be an important dietary step in helping to strengthen the nail plate. Some studies have investigated the use of amino acid supplements in this regard, but our top recommendation is to review your meal plan for the presence of protein-rich foods.

There is one nutrient that's stood out when its come to addressing nail brittleness and that is the B-vitamin called biotin. In one study, 2.5 mg of biotin per day was enough to significantly increase the firmness and hardness of the nails after 5.5 months of supplementation. You can review the biotin article on our website to find out more about this important B vitamin. Some rich sources of biotin include peanuts, almonds, Swiss chard, goat's milk, yogurt, tomatoes, and eggs.

In nutritional research, two minerals have been inconclusively associated with nail plate problems: iron and zinc. Iron deficiency seems most closely related to spoon-shaped nails, although studies are not consistent in pointing to this effect. Many healthcare practitioners interpret white spots on nails as an indication of zinc deficiency, although there's no conclusive research evidence here as far as we can determine. There is no doubt, however, that the overall quality of your diet-and making sure that you have optimal intake of all nutrients from whole, natural foods-is your best first step in support your nails. To clearly assess whether nutrient deficiency is playing a role in your nail health, you may want to consult with a licensed healthcare practitioner skilled in nutrition, such as a naturopathic physician, nutritionist, or dietitian.

For more information on this topic, please see:

• Protein
• Biotin
• Iron
• Zinc

Bok Choy

Grapes: When In Doubt, Go Straight to the Source

Thanks to the Mediterranean diet and the French Paradox, we've heard a lot about red wine and heart benefits. Thanks to the dietary supplement industry, we've also heard a lot about grape seed extract. But what about grapes themselves? Aren't these delicious fruits the original source of all red wine

and all grape seed extracts? Researchers in the Evans Department of Medicine and the Whitaker Cardiovascular Institute at Boston University School of Medicine in Boston, MA have recently published a comprehensive review of studies in this area involving wine made from red grapes, extracts made from the seeds of red grapes, grape juice, and grapes themselves. As a first step in their review, these researchers point out that the appearance of one particular group of phytonutrients in grapes-polyphenols-appears to be a common thread running through all of the grape-related health studies. The three types of polyphenols that seem most important with respect to health benefits are: (1) flavonoids, (2) phenolic acids, and (3) resveratrol. Interestingly, all three types of polyphenols appear to be more concentrated in the skins, stems, and seeds of grapes than in the juice middle section of the fruit.

When grape juice is compared to orange juice and grapefruit juice, or when red wine is compared to white wine or beer, studies show that the grape juice and red wine provide a greater level of heart benefits. (These heart benefits include decreased risk of high blood pressure, decreased risk of high cholesterol, decreased cardiovascular disease, and decreased risk of death from cardiovascular disease.) In the case of red versus white wine, the authors reasoned that the skins, stems, and seeds of the red grapes stayed in contact with the final product for a much longer period of time and passed on their heart-protective polyphenols in this way. (It's also worth noting here that even though moderate alcohol intake has been shown to have some heart-supportive effects, the authors noted that alcohol by itself does not account for the extent of heart support provided by red wine. That conclusion is also underscored by the greater heart benefits provided by red versus white wine, even when their alcohol content is the same.) In the case of beer versus red wine, and in the case of grape juice versus grapefruit juice or orange juice, the researchers believed that key heart-protective polyphenols simply weren't present at the same levels as found in grapes.

As for the ability of polyphenols in red grapes to lower heart disease risk, these Boston University scientists were confident that at least two basic mechanisms were involved. First, the polyphenols helped protect blood vessel linings by functioning as antioxidants and anti-inflammatory substances. Second, they helped protect against unwanted blood vessel blockage by keeping function of the platelet cells in a healthy range.

WHFoods Recommendations

We really like the idea of going back to the source and recognizing grapes themselves-and especially their skins-as the origin of red wine's cardiovascular benefits. While red wine or supplements made from grape seeds may have health benefits, the best way to get all of the skin benefits is to eat the skins just like they found are on whole, fresh grapes!

Reference: Bok Choy