Raw Food Diet Conversion Chart

You are interested in a raw food diet. Now you have to decide what to eat. To help you with the transition from cooked to raw, here's a raw food conversion chart.

The chart has the following categories:

1. Food
2. Beverages
3. Condiments and Spreads
4. Special Treats
5. Supplements
6. General Guidelines

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1. Food

	Bad	Better	Best
Sugar	All forms: - Dextrose - Corn syrup - Rice syrup - Malt	Raw honey Agave Maple syrup Raw fresh fruits Raisins Dates	Stevia Vanilla Cinnamon
Artificial Sweeteners	All forms: - Aspartame - Splenda - Xylitol		Stevia Vanilla Cinnamon
Salt	Table salt	Unrefined sea salt Unrefined Himalaya salt	Organic salt from plants: Celery Seaweed Phytoplankton
Flour	White flours from: - Wheat - Corn - Rice, etc.	Organic whole flours from: - Spelt* - Kamut - Quinoa - Buckwheat - Millet - Brown rice* - Other non stored grains *stored grain	Sprouted grains Almond flour Coconut flour
Bread	From supermarket	Home made Health store Yeast free Wheat free Sprouted	Dehydrated Fax Crackers Essence bread - Lettuce wraps
Pasta	White pasta	Organic spelt or buckwheat Sprouted pasta	(Raw) spaghetti made from squash
Fat	Butter Shortening Margarine Chemicals Trans fats Animal fats Fermented fats	Cold pressed coconut oil Olive oil Hemp seed oil Flax seed oil	Whole hemp seeds Whole organic flax Seeds Nuts Fresh coconut
Meat	Cold cuts Processed meat: Hot dogs Bacon Salami, etc	Organic raised Nitrites free E-numbers free (EU) MSG free, etc.	Vegan nut pate's Raw "meat" balls made from nuts/seeds
Fish	Farm raised fish	Wild fish Not endangered	Wild Alaskan fish Caught same day Cold smoked wild Alaskan salmon
Eggs	Conventional eggs	Organic farm free eggs	Egg replacers: - Agar agar - Flax seed - Psyllium fiber
Cheese	Cheese From cow Pasteurized Not organic Homogenized	Organic raw goat cheese Organic raw sheep's cheese	Nut cheese Seed cheese
Milk & Yoghurt	Milk, yoghurt From cow Pasteurized Homogenized	Organic milk Raw goat's milk Almond milk from store Rice milk Coconut milk	Raw milk from seeds & grains Raw coconut juice & milk Raw Almond milk Raw milk from nuts

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2. Beverages

	Bad	Better	Best
Water	Water from tap	Plastic bottled water Evian, Poland Spring, Fuji Water	Distilled water Low mineral spring water Bottled in glass
Thee	Black tea		Herbal teas
Coffee	Coffee Decaffeinated coffee	Coffee replacer	Raw "hot" chocolate milk
Soft Drinks	Lemonade Jam Soft drinks Fruit juices	Organic fresh juices Flash pasteurized	Freshly squeezed juice: Fruit Juice - Orange Juice - vegetable Juices Green powder juice Juice fresh from juice bar - super foods- smoothies Coconut water (fresh) Home made lemonade w stevia

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3. Condiments and Spreads

	Bad	Better	Best
Tomato Ketchup	Tomato ketchup From supermarket	Organic, sugar free ketchup Home made ketchup	Raw ketchup
Mayonnaise	From super marked	Organic, no sugar added Home made	Raw home made mayonnaise Raw mayonnaise made from avocado Raw mayonnaise made from nuts/seeds
Pasta Sauces	From package Cans Mac n cheese Ready made	From health food store Organic Home made Pesto sauce Tomato sauce Organic Cheeses	Fresh raw tomato sauce Raw pesto Nut cheese Salsa
Bread Spreads	Cold cuts Processed meat Jam Chocolate spreads Cheese	Organic almond butter Jam/Jelly 100% fruit Raw honey Raw cheese	Avocado - Pesto - Tapenade Salsa - Guacamole Nut pates Nut cheeses Coconut butter

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4. Special Treats

	Bad	Better	Best
Candy	Candy from supermarket Energy bars Diet bars Chips Cookies	Organic from health store: - Candy - Chips - Cookies - Popcorn	Larabars Raw Cookies Fresh fruits - Raw cakes Dried fruits Dehydrated crackers chips
Cookies, Cakes	Cookies from super marked Cakes from super marked	Organic from health store Home made cookies Home made cakes	Raw cookies & cakes Raw cakes & pies Dehydrated cookies

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5. Supplements

	Bad	Better	Best
Supplements Vitamins	Supplements Vitamins From supermarket From drugstore	Supplements from some small companies	Whole foods supplements super foods Green powders

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6. General Guidelines

	Bad	Better	Best
Resources	Grocery store	Health store	Home made foods Green/farmer's market
Grown	Conventional grown	Organic foods Naturally grown No pesticides, herbicides, chemicals Local farmer's/green market	Wild Local and organic Own garden, sprouts
Processed	Junk Pre-packaged Fast food Grilled Microwaved BBQ Fried	Steamed Cooked Stir fried Baked at low temperatures	Raw Juiced, blended, dehydrated
Ingredients	Many ingredients Conservatives Sweeteners Chemicals E-numbers MSG, flavor enhancers, etc.	Few ingredients Ingredients you can pronounce	Home made All fresh ingredients

Quotes

You don't have to cook fancy or complicated masterpieces - just good food from fresh ingredients. Julia Child

US cook & cookbook author (1912 - 2004)

Tell me what you eat, and I will tell you what you are.

Anthelm Brillat-Savarin The Physiology of Taste, 1825

French gourmet & lawyer (1755 - 1826)

Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet. Albert Einstein

US (German-born) physicist (1879 - 1955)

Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.

Adelle Davis (1904 - 1974)

Beauty isn't something on the outside. It's your insides that count! You gotta eat green stuff to make sure you're pretty on the inside.

Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata, Animal Crossing: Wild World, 2005

The doctor of the future will give no medicine, but will interest her or his patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease. Thomas A. Edison

US inventor (1847 - 1931)

A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.

Paul Dudley White

When I walk into my kitchen today, I am not alone. Whether we know it or not, none of us is. We bring fathers and mothers and kitchen tables, and every meal we have ever eaten. Food is never just food. It's also a way of getting at something else: who we are, who we have been, and who we want to be.

Molly Wizenberg, A Homemade Life: Stories and Recipes from My Kitchen Table, 2009