This document provides a consensus statement on the raw foods diet. It acknowledges that the diet requires careful planning to ensure adequate nutrients, but can be balanced to provide carbohydrates, proteins and fats. While variety may be limited by avoiding cooked and processed foods, the diet emphasizes fresh fruits, vegetables, nuts and seeds. Planning is needed to meet calorie needs through juicing, blending and choosing more calorie-dense raw foods.
4. Literature Summary
By: Meghen Lewis
The idea of eating a raw foods diet dates back to prehistoric time periods,
before humans learned to cook with fire. Early pioneers and advocates of the
diet introduced schools and clinics to inform the public of the health benefits
of a raw foods diet. A notable pioneer in the raw foods movement is Herbert
Shelton.
Many people believe a raw foods diet can help with weight loss, improved
digestion, reduced risk of heart disease, prevention of cancers, and increased
energy, among other benefits. It is important to note, however, that these
claims originate from people who have followed the raw foods diet lifestyle;
They are not claims that have necessarily been proven by research.
5. Literature Summary Continued
Meghen Lewis
This type of diet tends to be lower in fats, protein, and calories. Foods eaten
on the diet are often prepared using blenders, food processors, juicers, and
dehydrators. The raw foods should not exceed temperatures of 116 degrees
Fahrenheit when undergoing preparation.
This diet includes foods such as fresh fruits and veggies, seeds and nuts,
legumes, whole grains, seaweed, wheatgrass, sprouts, purified water, and
unpasteurized dairy products, among others. It is important to have a heavy
focus on meal planning in order to consume an adequate amount of vitamins
and minerals. People following this diet can also be at risk for protein
deficiencies.
It is important to note that some foods can be poisonous or have harmful
bacteria growing on them when consumed raw. These include: meats, kidney
beans and sprouts, and rhubarb leaves to name a few.
6. Full Day’s Menu for
Raw Foods Diet:
Breakfast: 1 apple cut into
slices, 1 Tbsp peanut butter, ½
C mixed berries, 1 chopped
banana
Lunch: Salad with 1 C iceberg
lettuce, 1C spinach, ½ C
shredded carrots, ½ C mixed
berries, ¼ C almonds, tossed in
homemade balsamic vinegrette
Dinner: Smoothie – 3 C spinach,
1 Tbsp peanut butter, 1C mixed
berries, 1.5 frozen bananas
Snack: 1C baby carrots, 1
banana, ¼ C almonds
By: Meghen Lewis
9. What’s Good and
What’s Lacking:
The meal plan I followed was high in
fiber, fat (mono and poly), and
carbohydrates. It also provided a
significantly high amount of iron, and
Vitamins A and C.
The caloric intake didn’t quite hit the
recommended amount of 2,200,
coming in at 1,715. This amount of
calories, however, is enough for me to
sustain energy and to not feel hungry
or deprived of food.
The amount of protein was nearly
perfect at 47.7 on a recommendation
of 48g.
The diet was low in sodium, calcium,
and saturated fats. Cholesterol was
non-existant.
Not quite enough calcium – could
be increased with more leafy green
veggies.
A little high in fat, although it is
mostly healthy fats. Could be
reduced with lower fat nuts, seeds,
or smaller portions of either.
Lots of fiber! It is important to
increase your water intake with
high levels of fiber.
By: Meghen Lewis
10. What’s Good and
What’s Lacking:
The meal plan I followed was high in
fiber, fat (mono and poly), and
carbohydrates. It also provided a
significantly high amount of iron, and
Vitamins A and C.
The caloric intake didn’t quite hit the
recommended amount of 2,200,
coming in at 1,715. This amount of
calories, however, is enough for me to
sustain energy and to not feel hungry
or deprived of food.
The amount of protein was nearly
perfect at 47.7 on a recommendation
of 48g.
The diet was low in sodium, calcium,
and saturated fats. Cholesterol was
non-existant.
Not quite enough calcium – could
be increased with more leafy green
veggies.
A little high in fat, although it is
mostly healthy fats. Could be
reduced with lower fat nuts, seeds,
or smaller portions of either.
Lots of fiber! It is important to
increase your water intake with
high levels of fiber.
By: Meghen Lewis
11. WHAT’S OK TO EAT & NOT TO EAT????
By Lindallenian McCall
12. Literature Review Table
Team Member Database/Journal
Article Citation
Summary
Statement
Website Summary
Statement
Lindallenian McCall Pubmed
Association of raw
fruit and fruit juice
consumption with
blood pressure: the
INTERMAP Study.
Epidemiologic
evidence
suggests that
fruit
consumption
may lower the
risk of
cardiovascular
diseases through
blood pressure
lowering effects;
little is known
on the
independent
effect of raw
fruit and fruit
juice on BP.
www.veganheatlh.org Website
acknowledges
the meaning
behind being on
a Raw food diet
and contains
information
based on true
evidence of
what it is like
to be on a Raw
Food Diet.
By: Lindallenian McCall
13. Lindallenian’s Daily Menu
Breakfast
Fresh fruit, coconut water or green juice, oatmeal.
Lunch
Fruit smoothie, cucumber sandwich or coleslaw.
Dinner
Vegetable Soup and spaghetti.
Drinks
Pure water, fresh vegetable juice, smoothies, coconut water, nut milk.
15. CONSENSUS STATEMENT
Adequacy: The raw foods diet requires a great deal of planning and preparation in order to
supply an adequate amount of vitamins, minerals, calories, and protein. It is generally a lower fat
diet, yet can provide the proper amount of healthy fats, such as the fats found in avocados,
nuts, and seeds. This diet is also generally higher in fiber, as fruits and vegetables are a staple.
Balance: With proper planning, you can balance a good amount of carbohydrates, protein, and
fats in this diet. However, balancing this diet can be difficult and inconvenient. Proteins would
most likely come from beans, nuts, seeds, and legumes. You must know which of these are
poisonous when consumed raw. Beans also require a significant amount of preparation time, as
they must usually soak overnight before they can be eaten. It is important to pay attention to
portion sizes in regards to your nuts and seeds, as they are higher in fats and therefore can add
many extra calories.
Caloric Intake: It is important to prepare food ahead of time and plan out meals on this diet to
ensure an adequate amount of calories. Since fruits and vegetables are the highlight of the
diet, it can be easy to consume too few calories. With proper planning of things like juicing
and/or blending smoothies, it is possible to boost your caloric intake to meet your personal
needs. Fibrous and starchy vegetables can help to add calories, as well as allow you to feel fuller
longer. Beans and nuts with higher protein and fat contents are also good staples to help boost
caloric intake as needed.
Variety: There are many foods that you can eat on this diet. However, the amount of food from
different food groups can be limited. Meat and dairy tend to not be prevalent in the diet, as
consuming these foods raw can put you at risk for dangerous illnesses from the bacteria that
can grow on them. Grains are also not typically present in this diet due to the fact that foods
are not to be heated above the 116-118 degree range. Many breads and pastas can be highly
processed, which is avoided on this diet.
