A raw food diet (RFD) is one composed either wholly or largely of uncooked food. People on this kind of diet generally set a minimum goal of at least 75% raw foods and 25% or less cooked food. Many achieve an average of 90% raw food. Foods that can be eaten to satisfy the 75% portion include fruits (fresh and dried), vegetables, sprouts, nuts, seeds and fresh juices. Soy products do not feature prominently in the RFD as is often the case in alternative or vegetarian diets. The remaining 25% (by weight or calories) should come from primarily cooked vegetables. However, because this diet is sometimes difficult to maintain, many find themselves eating foods that are less than ideal. The justification for this is that it is better to be partially successful than a complete failure. There are benefits to be received from maintaining this diet even for short periods of time. Foods that are generally banned are meat, dairy products, fish, fried foods, foods containing preservatives and processed foods.

Foods are generally considered raw if they have not been heated to over 45°C (113°F). The naturally-occurring enzymes begin to be deactivated above that temperature, so foods dehydrated in a dehydrator at low temperature are considered raw.

The benefits of a RFD include:

• Increased energy
• Lower sleep requirement
• Improved appearance
• Improved digestion
• Less frequent or less intense colds and flus
• Increased resistance to both cold and hot weather
• Weight loss and decreased appetite over time
• Increased longevity
• Less degenerative disease

The RFD is attracting more recognition following the discovery of phytochemicals, antioxidants, bioflavonoids and the other cancer-fighting, rejuvenating elements in fruits and vegetables. We now know that the abundance of nutrients that are found in raw fruits and vegetables reduce the incidence of many diseases. Many people suffering from such serious conditions as cancer, diabetes, and heart disease have healed themselves through natural means including a raw food diet.

A long-term RFD should be supplemented as the intake of vitamins D, B2, B3 (niacin), B12 and the minerals zinc and calcium are typically low. A further consequence is the lower than average protein intake. Coupled with a low nutrient energy intake, the protein consumed may be being used as a supplementary energy source by the body, thus reducing the available dietary protein even further. As might be expected, the intake of antioxidant vitamins A, E and C is remarkably high. However, looking at the nutrient intake as a whole, the low intakes of certain essential nutrients coupled with the known physiological consequences cannot be outweighed by the positive aspects and should be taken seriously.

In addition, since a raw food diet high in fruit content produces somewhat more dental erosion than other diets, greater care should be taken to rinse or brush the teeth more frequently, especially after citrus consumption. [Caries Res 1999;33(1): pp.74-80]

The more you can learn about this type of diet, the more likely you will be successful in following it. One resource, among many, is Living Foods for Optimum Health : A Highly Effective Program to Remove Toxins and Restore Your Body to Vibrant Health by Brian R. Clement and Theresa Foy Digeronimo. This book makes the latest research and instructions available to all. Another book is 'Nature's First Law: The Raw-Food Diet - 6th Ed.'' by Stephen Arlin, RC Dini, and David Wolfe.

There are many retreats where one can experience this new way of eating while vacationing at the same time. Meeting new people who are eating the same way will help provide the insight and training that you may need to successfully make this transition. Many of them, some of which have been around for many years, can be found by searching the internet.

Ann Wigmore Institute
P.O. Box 429
Rincon, Puerto Rico 00677 USA
Tel: 787-868-6307, Fax: 787-868-2430
Web-site: www.annwigmore.org
The Ann Wigmore Institute is a retreat and healing center. The Institute offers detoxification and healing programs using wheatgrass and enzyme-rich plant-foods to heal the body. Educational classes are also offered.

Creative Health Institute (CHI)
112 West Union City Rd.
Union City, MI 49094
Tel: 517-278-6260, Fax: 517-278-5837
E-mail: creative@coldwater.net
CHI is a healing center offering an incredible 2-week cleansing and detoxification program as specified and fine-tuned by Dr. Ann Wigmore.

Eden Retreats
Nature’s First Law
PO Box 900202
San Diego, CA 92190 USA
888-729-3663
E-mail: nature@rawfood.com
Web-site: www.rawfood.com
Nature’s First Law conducts several raw-food retreats each year.

Hippocrates Health Institute
1443 Palmdale Court
West Palm Beach, FL 33411
800-842-2125
Fax 561-471-9464
Hippocrates is a healing retreat run by Brian Clement emphasizing the use of raw plant foods. For more information write or call.