By Sarah East

 Consists of unprocessed, uncooked, often organic and natural foods, very close to their natural state.  Not heated above 115 to 118 degrees Fahrenheit (46 to 48 degrees Celsius)  Often paired with Veganism and/or Vegetarianism  Includes fruit, vegetables, nuts and seeds, grain products, beans and legumes, oils, natural sweeteners, sea vegetables  May also include meat, fish, unpasteurized dairy products  Strictly restricts caffeine, alcohol, and processed sugars

 Raw foods contain natural enzymes that improve and aid in digestion, and when cooked these enzymes are broken down and lost  Improves overall health by increasing energy, increasing mental clarity, improving sleep and less sleep required, greater feeling of connectedness to the earth

 Large emphasis on plant foods makes the diet a rich source of foods with a rich source in valuable nutrients  Limiting processed foods eliminates trans fats, greatly reduces saturated fat, sodium, and sugar  Foods are high in fiber, potassium, magnesium, vitamin A, and health promoting antioxidants  Reduced risk of diseases including heart disease, diabetes, and cancer  Effective aid to the solution to weight control  Food is strictly limited to naturally less calorific foods

 Some foods are more nutritious when cooked  Cooking foods kills harmful bacteria  Requires complex meal planning and preparation  Time-consuming  Hard to stick to  Expensive  If done improperly, it can have severe health drawbacks  Can be dangerously low in Calcium, Iron, Vitamin B- 12, Vitamin D, Omega-3 fatty acids

 Generally lacks servings of milk and grain products  With effort and proper knowledge, it can meet the requirements in all four categories  Meat and Alternatives  Shelled nuts and seeds, nut butters, legumes  Soy products and whole grains offer additional protein  Milk and Alternatives  Almond, rice, soy milks  Sesame Seeds, almonds, dark green vegetables offer additional calcium  Grains  Millet, Buckwheat, Quinoa, Oats, Cereal, Granola, Breads

 Without appropriate knowledge it can be dangerous and unhealthy  Often, raw foodists do not plan meals properly and important protein, and essential nutrients are not being consumed  The label attracts uneducated individuals

 Only to those who are seriously passionate about it who will pursue it healthfully and properly  It is a lifestyle, not a temporary weight loss plan