This is what I ate today and the nutritional breakdown from Nutritiondata.com. Most of it is fantastic. The carb, fat, protein ratio is not where I would like it yet. The highest fat thing I ate was an avocado and that really raised my fat intake. I need to lower that without lowering the nutrients I struggle to get (see below). If anyone has any suggestions or wisdom to share, I would appreciate it.
Here is a picture of my daily values chart. The yellow ones are ones I don't want to get a lot of. They are salt (Na), cholesterol (Ch), saturated fat (Sf), and total fat (TF).
I'm amazed at my vitamins and minerals! The raw food diet rocks! The total fat is high, but again that avocado threw me off, and not sure how stressed I should be over an avocado. I haven't had an avocado in a week either.
Tomorrow I could try to omit the avocado. I could also try to omit the nuts & seeds (but I need the zinc from the pumpkins seeds). I could also try to omit the olive oil.
By playing around with this site, I've gotten an idea of what nutrients I have to be especially vigilant about getting because they are harder for me personally to get from fruits and vegetables.
- Vitamin D. (I do get this from at least 5-15 minutes in the sun 2-3 times per week, but wont be reflected on these charts) Good sources are fish, fish oil, sardine, mushrooms, egg yolk.
- Vitamin B12 (don't need daily). Good sources are liver, beef, fish, poultry, meat broth, cheese, eggs.
- Selenium (Need to find balance, toxic in excess and the body stores it). Good sources are liver, brazil nuts, meat, poultry, fish, shellfish, nuts (not peanuts), chicken, mung, red kidney beans, lentils.
- Zinc (Little ability for body to store zinc). Good sources are shellfish, red meat, calf liver, poultry, giblets, pork, cheese, yogurt, peanuts, beans, yogurt, pumpkin seeds (most concentrated non-meat source). Many foods have less because often deficient in soil. Diabetes can make zinc absorption harder. Overdosing on zinc is a bad thing too.
- Calcium (Vitamin D necessary to absorb calcium). Good sources are broccoli, kale, spinach, oranges, legumes, salmon, sardines, sesame seeds, corn tortillas, almonds.
- Vitamin E. Good sources are wheat germ, vegetable oils, whole grains, nuts, peanut butter, tomato puree/paste/sauce.
Breakfast (Juice)
1 apple
2 C chopped celery
1 cucumber
1 tsp ginger root
8 oz kale
juice from 1 lemon
Snack
1 banana
Lunch
1 avocado
1 tomato
raw corn cut off cob
2 scallions
handful coriander
1/2 tsp mesquite meal
1/2 tsp chia seeds
1/2 tsp sunflower seeds
Dinner
5 baby carrots
4 oz canned salmon, bone-in
1/4 cup pumpkins seeds
1 tbsp shallots
1/4 ounce sunflower greens
juice from 1/2 lime
half a head of lettuce
1 tbsp olive oil
1/2 tsp salt
Dessert
5 dates
4 almonds
Total calories: 1753
| Estimated glycemic load | 92 (under 100) |
| Inflammation factor | 1700 (over 50) |
| Protein quality | 120 (over 100) |
| Ratio Carb/Fat/Protein | 50/37/13 (60/30/10) |
| Calories | 88% |
| Carbohydrates | 187% |
| Fiber | 202% |
| Total Fat | 118% |
| Saturated Fat | 57% |
| Cholesterol | 31% |
| Protein | 103% |
| Vitamin A | 2500% |
| Vitamin C | 547% |
| Vitamin D | 261% |
| Vitamin E | 95% |
| Vitamin K | 2640% |
| Thiamin | 113% |
| Riboflavin | 145% |
| Niacin | 160% |
| Vitamin B6 | 227% |
| Folate | 147% |
| Vitamin B12 | 231% |
| Panthothenic Acid | 151% |
| Calcium | 104% |
| Iron | 101% |
| Magnesium | 199% |
| Phosphorus | 223% |
| Potassium | 177% |
| Sodium | 84% |
| Zinc | 188% |
| Copper | 332% |
| Manganese | 574% |
| Selenium | 106% |
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