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.
| 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 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
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 almond milk
Raw milk from nuts
Raw milk from seeds & grains
Raw coconut juice & milk |
| 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 |
| 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 |
