The premise of raw cuisine is simple: eat whole fresh unheated foods, primarily nuts, seeds, fruits and vegetables. The flavor possibilities are limitless when incorporating fresh herbs, nut oils and sea salt along with special food preparation techniques to bring out the wonderful flavors of the uncooked foods. And the potential health benefits are many: a daily faire loaded with key nutrients particularly fiber, vitamin C, potassium and water.

Following a raw foods diet entails eating only uncooked and unprocessed foods including a variety of fruits, vegetables, seeds, nuts, unpasteurized dairy, raw meats and seafood. As with most rules, there are a few exceptions to the uncooked and unprocessed guidelines. Foods that are minimally processed and never heated above 115-120 degrees such as sprouts of beans or seeds, and cheese made from raw milk are true to the raw food diet. Fermented vegetables and dairy (raw of course!) such as sauerkraut, kombucha, yogurt and kefir are also welcome when following a raw diet.

A raw food diet that incorporates many fruits and vegetables provides ample fiber, vitamins, minerals and water. Since most protein sources must be cooked for reasons of both food safety and digestibility, this diet may be low on protein and vitamin B12, both of which are typically found in animal products. When following the raw food diet, be sure to consume the recommended daily amount of protein. Aim to consume 0.4 grams of protein per pound of body weight, or roughly 50 to 80 grams of protein daily!

Raw Foods Diet Disclaimer: Eating raw foods, especially meats (poultry, beef, pork, seafood) along with eggs and dairy, poses potential health risks, including food poisoning, as cooking foods at temperatures above those advocated by this diet kill harmful bacteria. Pregnant women, young children and older persons should consult with their physician before including certain raw foods in their diet.

—Liz Applegate, Ph.D.