In last week's column I started a review of nutritional information and the aspects of finding a healthy nutrition plan that works for you. The three key areas that can make or break good nutrition are related to eating habits, discipline or self-control and our nutritional requirements based on our activity level.

One of the very first areas to consider is to change your food intake to include a high percentage of raw whole foods. Why go raw? Raw foods are nutrient dense, digest better and are rich with key enzymes your body needs to be healthy. Cooking not only destroys valuable nutrients, it also kills enzymes that are needed to digest those nutrients properly.

We all understand the value of vitamins and minerals that we get from eating whole foods. Enzymes on the other hand are mostly overlooked and their importance to our overall health is lost on many of us. Enzymes are key proteins that control how our body processes the chemical reactions internally to keep us healthy. You cannot live without enzymes in your body and a great example of how enzymes help is how they promote communication and promote new cell growth.

The other important aspect to why eating raw whole foods is so important is their ability to help your body maintain a balanced alkaline state. Most people are not aware that their body ph should be alkaline for optimal health this includes the fact that even our blood ph must stay in a very narrow alkaline ph range to avoid serious health problems.

Eating raw whole foods gives you a very broad spectrum of food choices so you can eat the things you like without limitation of a strict diet plan. Having flexibility with your food choices is very important when building a nutritional program that will for work for your unique set of eating habits and activity requirements. How much of your daily calories should come from raw uncooked foods? Many experts agree and suggest 30 percent to 40 percent of your daily caloric intake be from uncooked foods. In recent years the term Raw Foodism has popped up and many people strive to take the raw whole food intake to 75 percent or higher as a lifestyle.

As your search for that nutritional personal fit for a healthy eating lifestyle, raw whole foods are a great first step to solving the puzzle.

So, without further ado, a dozen great fruits and vegetables to eat raw: Samples of their healthy nutrients will be included, but keep in mind each food's vitamin make up is nearly too lengthy to list.

1. Kale is the densest green you can eat. It is a great source of dietary fiber, protein, thiamin, riboflavin, foliate, iron, magnesium and phosphorus, among others.

2. Baby Spinach, these little guys are loaded with minerals and nutrients that will improve your red blood cell function and are great for heart health. It is also a good source of niacin, zinc and more.

3. Arugula is great for strengthening your immune system and bone health. It is also a great source of protein, thiamin, riboflavin, vitamin B6 and more.

4. Broccoli is a great source of protein, Vitamin E, and thiamin, plus iron, of course.

5. Cauliflower is a great substitute for potatoes and is also a good source of protein as well.

6. Carrots are a good source of Thiamin, niacin, vitamin B6 and fiber.

7. Avocados have about 5 grams of protein and are a great source of dietary fiber.

8. Tomatoes are packed with a good source of Vitamin E, folate, magnesium and a very good source of dietary fiber, too.

9. Blueberries are awesome in salads, yogurt and cottage cheese and are rich in antioxidants, which helps fight cancer and prevent macular degeneration. Like cranberries, they contain compounds that can protect against urinary tract infections.

10. Oranges are a great substitute for sweets and a single orange gives you almost a full day's worth of vitamin C, plus potassium. The membrane around each wedge has hesperidin, which is suggested to lower cholesterol.

11. Papayas strengthen the immune system. This wonderful fruit contains papain, a substance that helps you digest protein more efficiently and improve your digestion.

12. Raspberries are full of fiber and also boast vitamin C, (ellagic acid and anthocyanins. It is also a good source of vitamin K.

Remember, eating live, nutritionally dense organic uncooked and unprocessed food will optimize your health by giving you the maximum nutritional value of your food.

Judd Jones is a director for the Hagadone Corporation.