Ann Wigmore Chart for Raw Foods & Living Foods 07/03/2007 10:36 PM

Living Foods Whole Foods Avoid Altogether

Nutrient
for 100% Raw diet for 80-95% Raw diet in any diet

PROTEINS
– leguminous seeds
are protein-
dominant;
– green leaves and
grasses are chief
protein source for
virtually all animals
(humans too)
except the big cats,
some bears, etc.
sprouted legumes (peas, steamed sprouted all animal meats and
beans, lentils, mung, beans, slow-cooked luncheon meats; all fish
alfalfa, clover – alfalfa dried beans and peas and sea-foods (crayfish,
and clover are tiny (soups), tofu, tempeh; lobster, oysters, prawns,
beans, the smallest of steamed fibrous greens etc.), sushi; birds
the legume family), raw like kale and collard (chicken, turkey,
green beans and peas; (spring greens in UK); ostrich); eggs;
LIVING greens grown at nut butters, unsoaked pasteurized milk and
home in Sprouter, nuts and seeds; raw cheeses; hydrolyzed
Energy Soup, green cheese (not for vegans) vegetable proteins; soya
smoothies, green juices meat analogs; protein
powders (vegan ones
too – they don't
resemble anything in
nature)

CARBOHYDRATES sprouted grain crackers, sourdough breads (no refined grains and flours
– grain seeds are breads, cereals, and yeast); slow-baked like white bread, rolls,
carbohydrate- warmed cereals; grain sprouted grain breads; cakes, cookies, white
dominant; as are milks; sprouted pie unleavened whole-grain rice, noodles, pasta; all
starchy vegetables; crusts; bananas and all crackers; oat flakes, yeasted breads and flour
– fruits are simple fruits except avocado; muesli and natural products; muesli and
carbs, quickly raw sweetcorn, root sugar-free granola; granola with sugar; all
utilized by body for vegetables (carrot, beet, popcorn and other breakfast cereals;
energy turnip), tubers (potato, puffed grains; slow- bakery and health store
yam), gourds (pumpkin, cooked whole grains baked goods containing
squashes), vegetable (amaranth, barley, oil, sugar, additives
fruits (bell pepper, buckwheat, corn, kamut,
cucumber, okra, tomato, millet, oats, quinoa, rice,
zucchini, baby butternut) rye, spelt, teff, wheat);
pasta made from whole
unrefined grains

FATS / OILS non-dairy yogurts, small amounts of all bottled oils not
– edible raw seeds cheeses and sauces unrefined raw sesame, clearly labeled “raw
(flax, pumpkin, made with fermented flax or virgin olive oil; unheated unrefined”;
sesame, sunflower) seeds and nuts; seed raw nut butters; raw commercial nut butters;
and nuts are fat- and nut milks; home- sesame tahini; never eat peanuts and peanut
dominant made raw nut butters; heated oils; remember butter; pasteurized
sprouted or soaked ALL oil is 100% fat and butter, cream, cheese,
seeds and nuts; even cold-pressed oil milk; pizza and ice-
avocados; coconuts and lacks co-factors like cream; all foods
raw coconut oil; raw lipase enzyme to digest containing or cooked in
olives; durians (an Asian it, while raw seeds and oils
fruit) nuts are only 50% fat
and include their
minerals, vitamins,

http://www.eatsprouts.com/eat/wigmore.html Page 2 of 7
Ann Wigmore Chart for Raw Foods & Living Foods
VEGETABLES raw sprouted greens
– eat organically (esp. home-grown, e.g.
grown (no broccoli, fenugreek &
pesticides or radish sprouts,
fertilizers) and sunflower & buckwheat
inorganic if fresh greens, green pea
from farmers market shoots), green leaves
(cabbage, collard, kale,
lettuce, spinach, parsley
etc.), roots, stems
(celery), edible flowers
(nasturtiums, pansies,
etc.); fermented (raw
sauerkraut); home-dried,
blended in soups,
smoothies and sauces;
juiced; raw sea
vegetables (dulse, kelp,
black nori)
FRUITS fresh sauces, salads,
– eat organically shakes, smoothies; raw
grown (no fruit pies; fruit ice cream;
pesticides or home-dried fruit
fertilizers) and
inorganic if fresh
from farmers market
SNACKS vegetable sticks (carrot,
celery); fresh fruits;
home-dried fruits;
sprouted trail mix;
sprouted grain crackers;
dried-fruit and nut
candies; soaked seeds
and nuts; dehydrated
nut and seed yogurt
chips; home-dried
vegetable chips
CONDIMENTS unpasteurized miso and
– to make food tamari; vegetable salts,
taste good rock salt, Celtic sea salt;
kelp powder, dulse
flakes; raw sauerkraut;
lemon juice; raw apple
cider vinegar; fresh and
dried herbs; garlic,
ginger, cayenne
http://www.eatsprouts.com/eat/wigmore.html
enzymes
steamed (no oil - add
olive oil and garlic after);
slow-baked soups,
stews, casseroles,
broths; non-raw sea
vegetables (arame,
green nori, hijiki, Irish
moss, kombu, wakame)
cooked fruit desserts;
steamed fruits; baked
apples and bananas;
soaked or steamed
unsulfured dried fruits
rice cakes; puffed kashi;
natural granola;
unleavened crackers;
trail mix; popcorn (no
butter); rice syrup
candies; unsoaked
seeds and nuts
unrefined sea salt; onion
and chives; chili spices;
powdered vegetable
broth; natural cooking
wine; agar-agar flakes
or arrowroot powder to
thicken sauces
07/03/2007 10:36 PM
stale or wilted;
irradiated; canned;
frozen; pickled;
overcooked; cooked with
sugar or salt;
supermarket produce
(unless labeled organic);
frozen vegetables are
usually blanched
(cooked)
unripe; irradiated;
canned or preserved
with chemicals and
added sugar; dried with
sulfur; supermarket fruit
(unless labeled organic);
frozen fruits are usually
raw (check with supplier)
natural and unnatural
junk food snacks;
commercial health food
snacks; candies,
chocolate; biscuits,
crackers, cookies,
cakes; chips or crisps
products containing
additives, including citric
acid, salt, pepper,
vinegar, MSG
(monosodium
glutamate), oils, eggs,
colorings, flavorants and
preservatives
Page 3 of 7
Ann Wigmore Chart for Raw Foods & Living Foods 07/03/2007 10:36 PM

SWEETENERS stevia herb; raw stevia liquid; fruit syrups; white sugar, turbinado
– use sparingly in unrefined date sugar; maple syrup; brown rice sugar, brown sugar;
final diet; unrefined dried cane syrup, barley malt; corn syrup, cane syrup;
– eat Energy Soup juice (Rapadura); raw amasake (a cooked Blackstrap molasses;
to end sugar unfiltered honey (not for fermented sweet rice); dextrose, glucose,
cravings vegans) sorghum molasses, fructose; xylitol, sorbitol;
Barbados molasses sugar substitutes and
artificial sweeteners

DRINKS
– drink 15 minutes
before or one hour
after meal, never
with a meal
fresh fruit and vegetable
juices; spring, filtered or
distilled water; green
juices with wheatgrass
juice; Rejuvelac (a raw
fermented wheat drink);
add to distilled water, a
few grains of rice or
blades of wheatgrass for
24 hrs before drinking,
to restore minerals
bottled natural fruit and
vegetable juices
(preferably
unpasteurized); herb
teas; grain coffee; green
tea; always use distilled
water for herb teas so
the water sucks
maximum nutrients out
of herbs
tap water; coffee; black
tea; soda; alcohol;
artificially sweetened
fruit drinks; limit
pasteurized juices
(apple, orange, etc.)

Living Foods Whole Foods Avoid Altogether

Nutrient
for 100% Raw diet for 80-95% Raw diet in any diet

“I wake up feeling clear and energized in the morning ... What is most
profound for me about this light eating pattern is the flow of cosmic energy
I feel coursing through my body. ... During the day it feels as if joy is
simply running through every cell independent of external factors.”
Gabriel Cousens (rawfood medical doctor), Conscious Eating (North Atlantic Books, Berkeley, CA, 2000)

Eat Whole Nuts and Seeds, Not Oils

Try to reduce the oil you use until one day you're eating none! Even cold-
pressed virgin olive oil on your salad will coat the nutrients and slow down
absorption, in the same way oil coats the plate.

Oils are not a whole food. Way back in 1978 macrobiotic doctor Rudoph
Ballentine (M.D.) wrote in Diet & Nutrition, a holistic approach:

"Oil is essentially an empty food like refined sugar, containing

calories, or fuel, but none of the other nutrients which the
body needs. ... Refrigerating the oil, putting it in a dark bottle,
and keeping it tightly capped slows the process of oxidation,
http://www.eatsprouts.com/eat/wigmore.html Page 4 of 7