Tuesday, April 22, 2008

Starting a raw food diet with the raw food conversion chart

Do you want to start a raw food diet and you don’t know how to transition?
Esme Stevens made a fantastic and easy raw food website for starters: thebestofrawfood.com.
This raw food conversion chart comes from the Best of Raw Food and tells you exactly how to transition.

Once you have decided that you want to try the raw food diet, you get a feeling of what not to eat. But now the question arises "what can you eat"? To help you with the transition to a raw food diet, Esmé made this raw food conversion chart, a great help for starters.

The conversion chart is divided into the following categories:

  1. General Guidelines
  2. Food
  3. Beverages
  4. Condiments and Spreads

  5. Special Treats

  6. Supplements



1. 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






2. 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 flax crackers

Essence bread

Lettuce wraps

Pasta

White pasta

Organic spelt or buckwheat

Sprouted pasta

(Raw) pasta 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

Raw milk from seeds & grains

Raw coconut juice & milk

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






3. 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 juices

O.J.

Vegetable juices

Green powder juice

Juice fresh from juice bar

Superfood drinks

Coconut water (fresh)

Smoothies

Home made lemonade w stevia






4. 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






5. 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






6. Supplements

Bad

Better

Best

Supplements

Vitamins

Supplements

Vitamins

From supermarket

From drugstore

Supplements from some small companies

Whole foods supplements

Super foods

Green powders


For the best raw food website for starters, go to http://www.thebestofrawfood.com/


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