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

1. Food

Bad Better Best
Sugar All forms:
- Dextrose
- Corn syrup
- Rice syrup
- Malt
Raw honey
Raw Agave
Maple syrup
Raw fresh fruits
Raisins
Dates
Stevia
Vanilla
Cinnamon
Raw honey (25g) and
Coconut Sugar
Raw fruit in moderation
Sweeteners All forms:
- Aspartame
- Splenda
- Xylitol Stevia
Vanilla
Cinnamon
Salt Table salt
Iodized salt
Unrefined sea salt
Unrefined Celtic sea 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
Sourdough (Yeast free)
Wheat free
Sprouted
Dehydrated flax 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 & sustainable
Cold smoked wild Alaskan salmon Krill Oil
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 & Yogurt Milk, yogurt
From cow
Pasteurized
Homogenized
Organic milk
Raw goat's milk
Almond milk from store
Rice milk
Coconut milk
Raw almond milk
Raw milk from nuts
Raw milk from seeds & grains
Home made Kefir
Raw coconut juice & milk

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 drinks
Coconut water (fresh)
Smoothies
Home made lemonade w stevia

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

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
Raw cakes
Fresh fruits
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

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

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

Related Articles

Raw Food Recipes
How To Make Smoothies
How To Juice
How To Prepare Raw Food
Vegetable Juice Recipes
Super Foods
Alkaline Foods
Strawberry Banana Smoothie Recipe

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