Note: See Recipes for links on how to make these foods.

I adapted this chart from The Hippocrates Diet and Health Program by Ann Wigmore, N.D. (Avery Publishing Group, Wayne, NJ, 1984); quoted with permission. Sweeteners I adapted from Healing With Whole Foods by Paul Pitchford (North Atlantic Books, Berkeley, CA, 1993) Under Whole Foods, there are some machine foods, e.g. rice cakes and tofu, that are transitional foods, not whole foods.


Living Foods for 100% Raw diet
LIVING greens grown at home in Sprouter, leafy green salads + roll-ups, energy soup, green smoothies, green juices. Sprouted legumes – peas, beans, lentils, mung; alfalfa + clover (they’re tiny beans–the smallest of legume family); raw green beans and peas.

Whole Foods for 80-95% Raw diet
Steamed fibrous greens like kale and collard (spring greens in UK). Steamed large bean sprouts like soya, chickpea; slow-cooked dried beans and peas (soups, dahl), tofu, tempeh.

Avoid Altogether in any diet

PROTEINS – Legume seeds are protein-dominant. – Green Leaves and grasses are best protein source for humans and most animals.

All animal meats and luncheon meats; all fish and sea-foods (crayfish, lobster, oysters, prawns), sushi; birds (chicken, turkey, ostrich); eggs; pasteurized milk and cheeses; hydrolyzed vegetable proteins; soya meat analogs; protein powders (vegan ones too – they don't resemble anything in nature).

CARBOHYDRATES – Grain seeds are carbohydratedominant. – Fruits are simple carbohydrates quickly utilized by body for energy. – Starchy Vegetables are good alkaline carbohydrates.

All fresh fruits, home-dried + sundried fruits, vegetable fruits (bell pepper, cucumber, okra, tomato, zucchini, baby butternut, etc.). Sprouted grain crackers, breads and cereals; grain milks; sprouted pie crusts; raw corn (maize). Root vegetables (carrot, beet, turnip), tubers (potato, yam) and gourds (pumpkin, squashes).

Unsulfured dried fruits. Sourdough wholegrain breads (no yeast); lowbaked sprouted grain breads; whole-grain crackers; oat flakes, muesli and natural sugar-free granola; popcorn and other puffed grains; slowcooked whole grains (amaranth, barley, buckwheat, corn, kamut, millet, oats, quinoa, rice, rye, spelt, teff,

Fruits dried with sulfur. All breakfast cereals; refined grains and flours like white bread, rolls, cakes, cookies, white rice, pasta; all yeasted breads; muesli and granola with sugar; bakery and health store baked goods containing oil, sugar, additives. Even "natural flavor" is an excito-toxin (linked to lesions in brain). All fast foods such as french fries and potato chips (crisps).

FATS / OILS – Oily seeds (flax. home-made raw nut butters. Non-dairy yogurts. fresh coconut and raw coconut oil. casseroles. sesame. canned. seed and nut milks. durians (an Asian fruit). roasted nuts and seeds. genetically modified (GMO).wheat). fenugreek & radish sprouts. Small amounts of raw flax. edible flowers (nasturtiums. Pasteurized butter. Seeds are best – they're alkaline and often alive (will grow if you sprout them). VEGETABLES – Eat organically grown (no pesticides. Sea veggies (seaweeds) are high in trace minerals. Raw sprouted greens (especially home-grown. frozen inorganic. raw cheese (not for vegans).). All foods containing or cooked in oil. fertilizers or GMO's) and inorganic if fresh from farmers market. avocados. Raw seeds and nuts are only 50% fat and include their minerals. fermented (raw sauerkraut). raw nut butters. cheese.g. lettuce. broccoli. parsley. green leaves (cabbage. wakame). blended in soups. peanuts (raw + roasted) and peanut butter. raw olives and raw olive oil. stems (celery). irradiated. spinach. eat sparingly. baked or lightly simmered starchy vegetables. kale. Non-raw sea vegetables (arame. minerals and phytochemicals. All bottled oils not clearly labeled “raw cold-pressed. sauces and Steamed or slowbaked oil-free soups. overcooked. hemp) and nuts are fat-dominant. Stale or wilted. unheated. enzymes. milk. e. sunflower & buckwheat greens. cream. pickled. cooked with sugar or salt. roots. Frozen organic (usually cooked by blanching). broths. sesame and other raw oils (in dark glass bottles). pasta made from whole grains. sunflower. etc. hijiki. fried. Steamed. chia. pizza and ice-cream. Nuts are acidic. Irish moss. unrefined”. collard. sprouted or soaked seeds and nuts. supermarket produce (unless labeled organic). Never eat heated oils. raw sesame tahini. pansies. . May add raw coconut or olive oil after cooking. cheeses and sauces made with fermented seeds and nuts. green pea shoots). salted nuts. ALL oil is 100% fat + empty calories. etc. Veggies are Builders – best source of proteins. Even cold-pressed oil lacks co-factors like lipase enzyme to digest it. vitamins.). kombu. commercial nut butters. pumpkin. green nori.

rice cakes. home-dried vegetable chips. sprouted trail mix. soaked seeds and nuts. garlic. black nori). rock salt. cakes. blended fruit ice cream. Unrefined sea salt. vinegar. canned or preserved with chemicals and added sugar. not blanched).g. baked apples and bananas. fresh fruit salads. unsulfured dried fruits. natural granola. flavorings and preservatives. frozen inorganic. cayenne. raw apple cider vinegar. Fruits are Cleansers – especially good to eat fruit only until 12 noon. biscuits. powdered vegetable broth. crackers. fresh and dried herbs. candies. as much as you want). Raw sea veg (dulse. Unpasteurized miso and tamari. Best to soak dried fruits before eating. unleavened crackers. steamed fruits. ginger. . fast foods. SNACKS Vegetable sticks (carrot. pepper. raw health food snacks. Products containing additives. vegetable salts. unsoaked seeds and nuts. smoothies. raw chocolate. fertilizers or GMO's) and inorganic if fresh from farmers market. raw fruit pies. puffed kashi. kelp powder. kelp. chili spices. one type of fruit only for breakfast. trail mix. sauces. Himalayan crystal salt. natural cooking wine. including citric acid. dulse flakes. oils. home-dried. irradiated. home-dried nut and seed yogurts. genetically modified (GMO). Mono-fruit meals (e. eggs. agar-agar flakes or arrowroot powder to thicken sauces. onion and chives. home-dried fruit. driedfruit and nut candies. lemon juice. chocolate. supermarket fruit (unless labeled organic).smoothies. homedried fruits. raw sauerkraut. dried with sulfur. sprouted grain crackers. Junk foods. commercial health food snacks not from rawfood companies. FRUITS – Eat organically grown (no pesticides. salt. colorings. Unripe. fresh fruits. Popcorn (no butter. CONDIMENTS – To make food taste good. use raw flax oil). Celtic sea salt. frozen organic fruits (they're usually raw. cookies. Home-cooked fruit desserts. celery). soaked nut or seed crackers. Bragg’s liquid aminos. juiced. chips or crisps. rice syrup candies.

enjoy every moment. Limit pasteurized juices (apple. it's genetically modified + linked to multiple sclerosis. green juices with wheatgrass juice. herb teas – infuse in salt-free distilled water to suck nutrients out of herbs. No aspartame (diet soda). fruit syrups. Nutrient Living Foods for 100% Raw diet Whole Foods for 80-95% Raw diet Avoid Altogether in any diet The Raw and Living foods movement teaches that the three essentials for Super Health + Energy are: (1) Stop Deficiency – eat and drink the right molecules. orange. artificially sweetened fruit drinks. glucose. alkaline water. organic coffee + chocolate. brown sugar. dextrose. cherish hope. dried cane juice (Rapadura). Rejuvelac (a raw fermented wheat drink). blackstrap molasses. fructose. maple syrup. White sugar. amasake (a cooked fermented sweet rice). Barbados molasses. feel an Attitude of Gratitude. spring or filtered water. sugar substitutes and artificial sweeteners. Stevia powder. grain coffee. agave nectar. Bottled natural fruit and vegetable juices (preferably unpasteurized). barley malt. green tea.SWEETENERS – Use sparingly in final diet. etc.) and ideally mix with water. turbinado sugar. distilled water with Himalayan crystal salt (add 1/2 tsp to 1 quart to restore minerals). Fresh fruit and vegetable juices. soda. raw unfiltered honey (not for vegans). black tea. DRINKS – Drink 15 minutes before or one hour after meal. inorganic coffee and chocolate. alcohol. sorbitol. xylitol. Tap water. . cane syrup. Stevia liquid. brown rice syrup. sorghum molasses. turn negative thoughts and emotions into a positive experience. raw unrefined date sugar. never with a meal. – Eat Energy Soup to end sugar cravings. (2) Stop Toxemia – don't eat or drink the wrong molecules. corn syrup.

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