Here’s a day of typical meals on the raw food diet, adapted from The Complete Idiot’s Guide to Eating Raw.
Granola with fresh fruit
Fig arugula salad with orange-ginger vinaigrette
Frosted almond butter cookies
Here’s a breakdown of the nutritional content of a typical day on the raw food diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.
Because this diet is highly individualized, these figures are approximations. Your actual intake will vary.
|Raw Food Diet||Recommended|
|Saturated||6%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||1,145 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||4,025 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||0.8 mcg.||2.4 mcg.|
|Vitamin D||3.01 mcg.||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.
Last updated by Angela Haupt | January 02, 2013
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