Wigmore chart from http://valarcher.com/eat/wigmore.html
Note: See Recipes for links on how to make these foods. |
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| Nutrient | Living
Foods for 100% Raw diet |
Whole
Foods for 80-95% Raw diet |
Avoid
Altogether in any diet |
| PROTEINS – Legume seeds are protein-dominant. – Green Leaves and grasses are best protein source for humans and most animals. |
LIVING greens grown at home in Sprouter, leafy green salads + roll-ups,
energy soup, green smoothies, green juices. Sprouted legumes – peas, beans, lentils, mung; alfalfa + clover (they’re tiny beans–the smallest of legume family); raw green beans and peas. |
Steamed fibrous greens like kale and collard (spring greens in UK).
Steamed large bean sprouts like soya, chickpea; slow-cooked dried beans and peas (soups, dahl), tofu, tempeh. |
All animal meats and luncheon meats; all fish and sea-foods (crayfish, lobster, oysters, prawns), sushi; birds (chicken, turkey, ostrich); eggs; pasteurized milk and cheeses; hydrolyzed vegetable proteins; soya meat analogs; protein powders (vegan ones too – they don't resemble anything in nature). |
| CARBOHYDRATES – Grain seeds are carbohydrate-dominant. – Fruits are simple carbohydrates quickly utilized by body for energy. – Starchy Vegetables are good alkaline carbohydrates. |
All
fresh fruits, home-dried + sun-dried fruits, vegetable fruits (bell
pepper, cucumber, okra, tomato, zucchini, baby butternut, etc.).
Sprouted grain crackers, breads and cereals; grain milks; sprouted pie crusts; raw corn (maize). Root vegetables (carrot, beet, turnip), tubers (potato, yam) and gourds (pumpkin, squashes). |
Unsulfured dried fruits. Sourdough wholegrain breads (no yeast); low-baked sprouted grain breads; 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 grains. Steamed, baked or lightly simmered starchy vegetables. |
Fruits dried with sulfur. All breakfast cereals; refined grains and flours like white bread, rolls, cakes, cookies, white rice, pasta; all yeasted breads; muesli and granola with sugar; bakery and health store baked goods containing oil, sugar, additives. Even "natural flavor" is an excito-toxin (linked to lesions in brain). All fast foods such as french fries and potato chips (crisps). |
| FATS / OILS – Oily seeds (flax, pumpkin, sesame, sunflower, chia, hemp) and nuts are fat-dominant. Seeds are best – they're alkaline and often alive (will grow if you sprout them). Nuts are acidic, eat sparingly. |
Non-dairy yogurts, cheeses and sauces made with fermented seeds and nuts; seed and nut milks; home-made raw nut butters; sprouted or soaked seeds and nuts; avocados; fresh coconut and raw coconut oil; raw olives and raw olive oil; durians (an Asian fruit). | Small amounts of raw flax, sesame and other raw oils (in dark glass
bottles); raw nut butters; raw sesame tahini; raw cheese (not for
vegans). Never eat heated oils. ALL oil is 100% fat + empty calories. Even cold-pressed oil lacks co-factors like lipase enzyme to digest it. Raw seeds and nuts are only 50% fat and include their minerals, vitamins, enzymes. |
All
bottled oils not clearly labeled “raw cold-pressed, unheated,
unrefined”; commercial nut butters; peanuts (raw + roasted) and peanut
butter; roasted nuts and seeds, salted nuts. All foods containing or cooked in oil. Pasteurized butter, cream, cheese, milk; pizza and ice-cream. |
| VEGETABLES – Eat organically grown (no pesticides, fertilizers or GMO's) and inorganic if fresh from farmers market. Veggies are Builders – best source of proteins, minerals and phyto-chemicals. Sea veggies (seaweeds) are high in trace minerals. |
Raw
sprouted greens (especially home-grown, e.g. broccoli, fenugreek
& radish sprouts, sunflower & buckwheat greens, green pea shoots), green
leaves (cabbage, collard, kale, lettuce, spinach, parsley, etc.),
roots, stems (celery), edible flowers (nasturtiums, pansies, etc.);
fermented (raw sauerkraut); blended in soups, sauces and smoothies;
juiced; home-dried. Raw sea veg (dulse, kelp, black nori). |
Steamed or slow-baked oil-free soups, casseroles, broths. May add raw
coconut or olive oil after cooking. Frozen organic (usually cooked by blanching). Non-raw sea vegetables (arame, green nori, hijiki, Irish moss, kombu, wakame). |
Stale or wilted; irradiated; genetically modified (GMO); canned; frozen inorganic; pickled; fried; cooked with sugar or salt; overcooked; supermarket produce (unless labeled organic). |
| FRUITS – Eat organically grown (no pesticides, fertilizers or GMO's) and inorganic if fresh from farmers market. Fruits are Cleansers – especially good to eat fruit only until 12 noon. |
Mono-fruit meals (e.g. one type of fruit only for breakfast, as much as you want); fresh fruit salads, sauces, smoothies; raw fruit pies; blended fruit ice cream; home-dried fruit. | Home-cooked fruit desserts; steamed fruits; baked apples and bananas;
unsulfured dried fruits; frozen organic fruits (they're usually raw, not
blanched). Best to soak dried fruits before eating. |
Unripe; irradiated; genetically modified (GMO); canned or preserved with chemicals and added sugar; frozen inorganic; dried with sulfur; supermarket fruit (unless labeled organic). |
| SNACKS | Vegetable sticks (carrot, celery); home-dried vegetable chips; fresh fruits; home-dried fruits; sprouted trail mix; sprouted grain crackers; soaked nut or seed crackers; dried-fruit and nut candies; soaked seeds and nuts; home-dried nut and seed yogurts. | Popcorn (no butter, use raw flax oil); rice cakes; puffed kashi; natural granola; unleavened crackers; trail mix; rice syrup candies; raw chocolate; raw health food snacks; unsoaked seeds and nuts. | Junk foods; fast foods; candies, chocolate; biscuits, crackers, cookies, cakes; chips or crisps; commercial health food snacks not from rawfood companies. |
| CONDIMENTS – To make food taste good. |
Unpasteurized miso and tamari; Himalayan crystal salt, 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; Bragg’s liquid aminos; natural cooking wine; agar-agar flakes or arrowroot powder to thicken sauces. | Products containing additives, including citric acid, salt, pepper, vinegar, oils, eggs, colorings, flavorings and preservatives. |
| SWEETENERS – Use sparingly in final diet. – Eat Energy Soup to end sugar cravings. |
Stevia powder; raw unrefined date sugar; dried cane juice (Rapadura); agave nectar; raw unfiltered honey (not for 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. No aspartame (diet soda), it's genetically modified + linked to multiple sclerosis. |
| DRINKS – Drink 15 minutes before or one hour after meal, never with a meal. |
Fresh fruit and vegetable juices; alkaline water, distilled water with Himalayan crystal salt (add 1/2 tsp to 1 quart to restore minerals); green juices with wheatgrass juice; Rejuvelac (a raw fermented wheat drink). | Bottled natural fruit and vegetable juices (preferably unpasteurized); spring or filtered water; grain coffee; organic coffee + chocolate; green tea; herb teas – infuse in salt-free distilled water to suck nutrients out of herbs. | Tap
water; inorganic coffee and chocolate; black tea; soda; alcohol;
artificially sweetened fruit drinks. Limit pasteurized juices (apple, orange, etc.) and ideally mix with water. |
| Nutrient | Living
Foods for 100% Raw diet |
Whole
Foods for 80-95% Raw diet |
Avoid
Altogether in any diet |
| The Raw and Living
foods movement teaches that the three essentials for Super Health +
Energy are:
(1) Stop Deficiency – eat and drink the right molecules; enjoy every moment; cherish hope; feel an Attitude of Gratitude. (2) Stop Toxemia – don't eat or drink the wrong molecules, turn negative thoughts and emotions into a positive experience. (3) Eat the Life Force – LIVING FOODS FOR A LIVING BODY – eat food that's growing when you eat it, or recently picked. |
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