In general, raw foods provide the body with far more easily digestible vitamins, minerals, and phytonutrients than cooked foods, as nutrients can be lost during cooking. The exception is lycopene, the content of which increases in tomatoes during cooking, and several other similar substances. But their deficit is easy to make up for from a number of – again, still raw! – vegetables and fruits. For example, with regard to lycopene, it is found in watermelon, pink grapefruit and guava.
The real challenge for the raw foodist is not trace elements, but the insidious feeling of hunger that can appear during the day. If you have learned to cope with this, then the second important point is the need to consume enough calories. Your diet should be varied and include plenty of fresh fruits and vegetables, as well as (in reasonable amounts) healthy fat sources such as nuts, seeds, avocados, coconut, olives.
Remember that you are unique. The rate of calorie and nutrient intake for two raw foodists can differ – just as for two people who consume thermally processed food. The diet should take into account your individual calorie needs – they depend on age, lifestyle and many other factors.
But there are general rules for everyone: consume enough healthy carbohydrates, plant-based protein and healthy fats (from nuts, etc.). So the first rule of a raw foodist is to eat enough, and that includes consuming enough different nutrients.
We will tell you how to solve both problems of a raw food diet: firstly, how not to feel hungry, and secondly, how to consume different groups of nutrients without changing the chosen principles of a healthy raw diet in any way.
1. Load up on fruit
Fruits are high in fiber, which will help you feel full. Everyone knows that they are literally brimming with vitamins, minerals and antioxidants, so eating fruit is always the right thing to do!
You should not treat fruits as something that is eaten “for dessert”, “for dessert” or in small portions. Because it’s not “sweet”, but food. The sugar in fruits is not at all the same as in harmful sweets, but is in a “package” of healthy fiber, therefore it is absorbed much more slowly than, for example, fructose syrup or regular white sugar! Load up on fruit.
How to prepare a complete, satisfying raw fruit dish – even easier and faster than a fruit salad? For example, you can make a smoothie by whisking together a few bananas, a cup of berries, and some freshly squeezed orange juice.
Of course, fruits are also good as a dessert or a snack (including a late one – to get rid of the feeling of emptiness in the stomach, but also not to stuff it at night, for example, with nuts).
Turn on your imagination – invent where else you can add fruit! For example, use them generously in vegetable salads and raw bread sandwiches. In fact, the possibilities of using fruits in raw food cooking are not limited.
2. Drink more water
It is clear that water is not as nutritious as fruits and vegetables. But it, firstly, is necessary for health; secondly, it gives a feeling of satiety, including between main meals. Drinking enough water gives a noticeable increase in vivacity, and also speeds up metabolism and helps the body get rid of toxins that could “settle” somewhere in it a long time ago. Drink a large glass of water after every meal.
If you find it difficult to drink a lot of water – let’s not pretend, it can be really boring! – then diversify its taste. For example, add mint, vanilla or orange extract – you will no longer get water, but like a drink, which is much easier and more pleasant to consume in the amounts necessary for health. You can insist on herbs water (the same mint, or, for example, basil), putting the jug in the refrigerator overnight. Another win-win trick is to squeeze a fresh orange or lime into the water! You can diversify this solution by adding water, for example, fresh juice from grapes or kiwi juice.
3. Include healthy fats in your diet
Healthy sources of fat are needed as part of a raw diet because, like fruits, they contain a lot of fiber. In addition, fats are great for curbing hunger. Nuts, seeds, avocados, coconut, durian (an exotic fruit) are excellent sources of healthy fat (unlike vegetable oils, which are also, of course, very fatty, these products also contain a lot of other useful substances). These foods can be consumed on their own or mixed into smoothies, salad dressings, sauces or soups. Feel free to create new amazing dishes! Avocado and coconut meat can be used in home cooking in the same way that nuts and seeds are added for fat and satiety, but they also make amazing ice cream!
4. Avoid snacking Snacking is the answer to hunger for any raw foodist! Although raw fruits and vegetables are incredibly nutritious, they contain only a small amount of calories, so by eating only 3 times a day, it is difficult to meet the daily calorie requirement. You don’t want to overeat… The solution is simple (and delicious): snack between meals! Make sure in advance that during the day you do not lack light snacks: for example, it can be washed and dried carrots, or celery pods, or dates – all this will wonderfully fit, including in a container in the glove compartment of a car. Keep a mixture of nuts, raisins and cocoa nibs on your desktop in the office and at home. And, of course, no one forbids you to take fruits everywhere with you – for example, a couple of oranges and apples.
5. Plan your meals
The quickest way to feel hungry on a raw diet is to skip meals. If you don’t set a meal schedule for yourself, you’re more likely to feel hungry every now and then.
It only takes a few minutes to write down what you will eat (at least briefly) for the week ahead. It’s also a good idea to stock up on snacks for this period right after (see point above) so that you don’t have to think about it every day. What’s more, you can even make your own salads, appetizers, dressings, and sauces ahead of time—and then just take them out of the fridge as needed. Cooking will go faster! The more you plan and prepare in advance, the better.
If you follow these 5 simple tips, you will definitely be able to avoid feelings of hunger and lack of nutrients.
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