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Chart Your Progress to Healthy Eating

This chart was adapted from "The Hippocrates Diet and Health Program" by Ann Wigmore and with information on sweeteners adapted from "Healing With Whole Foods" by Paul Pitchford

Use this chart to measure your progress as you change your diet from SAD [ Standard American Diet ] to raw / live food over a handful of years, or less. Keep a copy for daily reference, making small changes eat month, week or day, as you feel comfortable and know you can stick with it.

A Note: Under Whole Foods, there are some processed foods, like rice cakes and tofu, which are transitional foods, and not true Whole Foods. That's ok though, as there are varying levels of eating raw or live foods, from half-and-half, cooked to raw, all they way to 100% raw. Its up to you, so don't let anyone tell you one way or another is the only correct way.

A helpful quote from "Conscious Eating" by Gabriel Cousens, M.D.: "An excess of raw oils in the diet may cause some problems, such as red blood cell clumping, and less oxygen getting to the tissues ... Olives have plenty of lipase but olive oil has none. Oils as they occur naturally in plants, as in sunflower seeds and avocados, have all their nutrients and enzymes intact, whereas the extracted oils, even if cold-pressed, are missing many nutrients and their associated enzymes."

A quote on the benefits of Flaxseeds from "Fats that Heal, Fats that Kill" by Udo Erasmus, Ph.D.: "Their richness in lignans makes flax seeds useful for treating viral, fungal and bacterial infections, as well as cancer ... Two percent of the lignans in flax seeds end up in flax oil; the other 98% remain in the seed meal. As a result, freshly ground flax seed has advantages over the oil, the seeds provide the freshest possible oil...
Flax seeds provide good nutrition in the form of protein, oil containing lecithin, phytosterols, minerals, vitamins, fiber ... The mucilage part of the seed soothes the digestive tract ... Whole or freshly ground seeds are used in digestive, eliminative, toxic diseases of the stomach, intestines, and colon ... our liver is relieved of toxic stress."

	Living Foods for 100% Raw diet	Whole Foods for 80-95% Raw diet	Avoid Altogether in any diet
PROTEINS - leguminous seeds are protein-dominant; - green leaves and grasses are chief protein source for virtually all animals (humans too) except animals eating meat only which have some of the shortest lives	sprouted legumes (peas, beans, lentils, mung, alfalfa, clover), raw green beans and peas; living greens, Ann Wigmore Energy Soup, green juices; non-dairy yogurts, cheeses and sauces made with fermented seeds and nuts, seed or nut milks, sprouted or soaked seeds or nuts	steamed sprouted beans, slow-cooked dried beans and peas (soups), tofu, tempeh; steamed fibrous greens like kale, collard or spring greens; nut butters, unsoaked nuts and seeds; raw cheese (not vegans)	meats or luncheon meats; all types of fish and sea-foods (crayfish, lobster, oysters, prawns, etc.), sushi; birds; eggs; pasteurized milk and cheeses; hydrogenated vegetable proteins or oils; soya meat analogs; protein powders includding vegan ones too
CARBOHYDRATES - grain seeds are carbohydrate-dominant; as are starchy vegetables; - fruits are simple carbs, quickly utilized by body for energy	sprouted grain crackers, breads, cereals, and warmed cereals; grain milks; sprouted pie crusts; bananas and all fruits except avocado; raw sweetcorn, root vegetables (carrot, beet, turnip), tubers (potato, yam), gourds (pumpkin, squashes), vegetable fruits (bell pepper, cucumber, okra, tomato, zucchini, baby butternut)	sourdough breads (no yeast); slow-baked sprouted grain breads; unleavened whole-grain crackers; oat flakes, muesli and natural sugar-free granola; popcorn and other puffed grains; slow-cooked whole grains (amaranth, barley, buckwheat, corn, kamut, millet, oats, quinoa, rice, rye, spelt, teff, wheat); pasta made from whole unrefined grains	refined grains and flours like white bread, rolls, cakes, cookies, white rice, noodles, pasta; all yeasted breads and flour products; muesli and granola with sugar; all breakfast cereals; bakery and health store baked goods containing oil, sugar, additives
FATS / OILS - edible raw seeds (flax, pumpkin, sesame, sunflower) and nuts are fat-dominant	non-dairy yogurts, cheeses and sauces made with fermented seeds or nuts; seed or nut milks; home-made raw nut butters; soaked seeds and nuts; avocados; coconuts and home-made raw coconut oil; raw olives; durians	small amounts of unrefined raw sesame, flax or virgin olive oil; raw nut butters; raw sesame tahini; never eat heated oils; remember ALL oil is 100% fat and even cold-pressed oil lacks co-factors like lipase enzyme to digest it, while raw seeds and nuts are only 50% fat and include their minerals, vitamins, enzymes	all bottled oils not clearly labeled "raw unheated unrefined"; commercial nut butters; peanuts and peanut butter; pasteurized butter, cream, cheese, milk; pizza and ice-cream; all foods containing or cooked in oils, hydrogenated oils, even partially hydrogenated
VEGETABLES - eat organically grown (no pesticides or fertilizers) and inorganic if fresh from farmers market	raw sprouted greens (homemade), green leaves (cabbage, collard, kale, lettuce, spinach, etc.), roots, stems (celery), edible flowers; fermented foods like raw sauerkraut; home-dried, blended in soups or sauces; juiced; raw sea vegetables	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)	stale or wilted; irradiated; canned; frozen; pickled; overcooked; cooked with sugar or salt; supermarket produce (unless labeled organic); frozen vegetables are usually blanched (lightly cooked)
FRUITS - eat organically grown (no pesticides or fertilizers) and inorganic if fresh from farmers market	fresh sauces, salads, shakes, smoothies; raw fruit pies; fruit ice cream; home-dried fruit	cooked fruit desserts; steamed fruits; baked apples and bananas; soaked or steamed unsulfured dried fruits	unripe; artificially ripened; 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)
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	rice cakes; puffed kashi; natural granola; unleavened crackers; trail mix; popcorn (no butter); rice syrup candies; unsoaked seeds and nuts	natural and unnatural junk food snacks; commercial health food snacks; candies, chocolate; biscuits, crackers, cookies, cakes; chips or crisps
CONDIMENTS - to make food taste good	unpasteurized miso and tamari; vegetable salts, rock salt, Celtic sea salt; kelp powder, dulse flakes; raw sauerkraut; lemon juice; raw apple cider vinegar; fresh and dried herbs; garlic, ginger, cayenne	unrefined sea salt; onion and chives; chili spices; powdered vegetable broth; natural cooking wine; agar-agar flakes or arrowroot powder to thicken sauces	products containing additives, including citric acid, salt, pepper, vinegar, MSG (monosodium glutamate), oils, eggs, colorings, flavorants and preservatives
SWEETENERS - use sparingly in final diet; - eat Energy Soup to end sugar cravings	stevia herb; raw unrefined date sugar; unrefined dried cane juice; raw unfiltered honey (not vegans)	stevia liquid; fruit syrups; maple syrup; brown rice syrup, barley malt; amasake (a cooked fermented sweet rice); sorghum molasses, Barbados molasses	white sugar, turbinado sugar, brown sugar; corn syrup, cane syrup; Blackstrap molasses; dextrose, glucose, fructose; xylitol, sorbitol; sugar substitutes and artificial sweeteners
DRINKS - drink 15 minutes before or one hour after meal, never with a meal as it could dilute digestive juices hindering digestion	fresh fruit and vegetable juices; spring, filtered or distilled water; green juices with wheatgrass juice; Rejuvelac; filtered 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; 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 for 100% Raw diet	Whole Foods for 80-95% Raw diet	Avoid Altogether in any diet

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Chart Your Progress to Healthy Eating