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:

Food Beverages Condiments and Spreads Special Treats Supplements 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

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