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Raw vs. Cooked: How to Prepare Food for Optimal Nutrition

Good nutrition is the foundation to a healthy life, and it is important that you are enjoying a variety of fruits and vegetables if you want to prevent disease and support optimal health. Numerous research studies have found that nutrition has a direct link with the development of serious health problems, including cancer, heart disease, stroke, diabetes, and more. Luckily, you have the power to change your health habits and control your fate by decreasing the risk for these serious diseases.

Nutrition from Fruits and Vegetables

By eating an abundance of fruits and vegetables, you will be providing your body with the important nutrients, antioxidants, vitamins, and minerals that are needed to support overall health and wellness. The problem is that many people eat highly processed foods instead of fresh fruits and vegetables, which means they are feeding their body high calories without the important nutrients that are needed to support the immune system and organ functions.

The best change that you can make is to increase your consumption of fruits and vegetables and decrease your consumption of unhealthy foods, such as soda, potato chips, cold cereal, candy, and other types of junk food.

Healing the Body with Fruits and Vegetables

The most effective way to heal the body and prevent disease is to focus 85% of your food intake on unprocessed, whole, uncooked foods. By avoiding the cooking process, you can preserve the nutrients within the food to optimize the nutrition that you get from the meal. Heat can reduce the nutrients that are available, and the heat also decreases the enzymes within the fruits and vegetables.

But, just because raw, fresh foods are best, doesn’t necessarily mean that you should never eat cooked foods. In fact, it is important to get a balance of both raw and cooked foods, because cooked foods provide more calories and there are certain nutrients that are more available in cooked foods. A good approach is to focus most of your diet on fresh foods, and supplement with small portions of cooked foods. 15% of your food intake can be cooked, and might include things such as steamed vegetables, steamed greens, cooked beans, soup, stir-fry, and stews.

As you are choosing your meals each day, work to include a variety of leafy greens and fresh vegetables. Different foods have different nutrients, which is why it is important to switch things up and alternate between various types of foods. The main focus should be on leafy green vegetables, with small amounts of oil and fruit.

Learning to Cook with Fresh Foods

There are a variety of delicious recipes that you can find in the Unravel the Mystery Recipe book, including both cooked and uncooked ingredients. Also, make sure to check out the many salad recipes that are here on our website, helping you to prepare fresh, delicious, raw meals for your family to enjoy.


  1. Your diet works, I know I was on it for a couple of years. This past year my mom was sick and them past away. My siblings was always on my back about lack of protein and how unhealthy this was for me. After about 4 months of nagging (we all were eating out everyday for months) of this I started to give in just to shut them up. I was wrong. I have gained my weight back and now seeing signs of arthritis in my hands. Please pray for me, I need help to get started again, my husband was so glad I’m eating wheat again to. I still take barley max. And carrot max, which has helped me a lot. Pray that Godgives me strength to get started again for ever. Love hallelujah acres. Carol

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