An example 2000 kcal. raw diet for one day.

[HDSVegan]

* Fruit: 100g red peppers, 200g tomatoes, 300g oranges, 200g apples, 500g bananas, 100g pears, 50g peaches, 50g raspberries, 200g kiwi fruit, 100g strawberries, 50g mangos.
* Green leafy vegetables and broccoli: 200g lettuce, 100g kale, 100g spinach, 100g broccoli.
* High-fat foods: 200g avocado, 30g almonds, 20g hazelnuts, 10g flaxseed, 3g Brazil nuts
* Other: 100g carrots, 100g peas.

This provides 700 mg calcium, 700g magnesium, 9mg zinc, 50 g protein, 100��g selenium, 3 g omega-3 fatty acids, 8,000mg potassium, 1100��g folate, 2 mg vitamin B1, 2.4mg B2, 6mg B6, 1100mg vitamin C, 30mg vitamin E, 6000��g of vitamin A (from carotenoids) and about 1000��g vitamin K. It may be too high (80g) in fibre for some people, particularly the very old or the very young, and it contains arguably too little sodium (270mg). The iodine content may also be low, depending on the soil where the produce is grown.

The balance of fatty acids is excellent. The diet contains no cholesterol or trans-fats and just 4% of calories as saturated fat while providing 5% omega-6, 1.5% omega-3 and 18% monounsaturated fat. Intakes of carotenoids, vitamin C, folate, vitamin K, vitamin E, magnesium, selenium and potassium are all much higher than in conventional diets and can be expected to promote health. Zinc and protein intakes are adequate. The calcium content has been adjusted for the low availability of calcium from some of the foods, particularly spinach, and is probably adequate. Vitamin B12 and vitamin D must be addressed separately.

http://www.vegansociety.com/food/raw_food.php

[VeG]

Gracias por este post!

Me ha resultado muy interesante, la he introducido en el programa cron-o-meter porque quería ver de donde salía sobre todo el zinc (siempre me cuesta llegar al nivel óptimo de este mineral).

Tal vez le quitaría las nueces de brasil, porque el selenio se queda muy alto (me sale 141% del requerimiento diario) y creo que es tóxico si se toma en exceso. Además necesitaría una tanita para medir los 3g! (creo que sería algo así como el 60% de una nuez).

El calcio me ha quedado un poco bajo, en el 87%.

El tema de la fibra habría que ver como reaccionan mis intestinos ante esta cantidad! Normalmente suelo andar en los 30g maximo.

Azúcares:183 gramos, me paso un poco aquí también, igual quitando algo de plátanos va mejor.

[Crisha]

VeG, you can always substitute Brazil nuts for some other nut on the following days. It is difficult for a nutrient to be toxic in a unique intake, so you can try to build up your meals alternating some of the foodstuffs.

careful taking away some bananas, perhaps your potassium intake will be lower... what does cron-o-meter say?

Thanks for the post, HDS, very interesting, though I can not really see mayself having all this for ine day! Perhaps it might be nice trying!

[JustVegetal]

Este programa es fiable?
Lo ha revisado ya Mad Doctor?

[VeG]

Acabo de leer el artículo completo del enlace, también contiene mucha información interesante, os lo recomiendo.

[sujal]

Acabo de leer el artículo completo del enlace, también contiene mucha información interesante, os lo recomiendo.

Inglis plis, leñe!

[VeG]

Inglis plis, leñe!

Yo pensaba que esta sección era para poder postear hilos que contengan información en inglés (para no tener que estar traduciendo) pero que no era obligatorio escribir todas las respuestas también en inglés, ya que el foro está dirigido a gente que también habla español. ¿es correcta esta interpretación?

[sujal]

No, only inglish or espaninglis fashion ..... errrrrrrr.....a lo sumo.:eing:

[HDSVegan]

Este programa es fiable?
Lo ha revisado ya Mad Doctor?

http://www.vegansociety.com/food/raw_food.php

VEGAN SOCIETY USA!

http://www.vegansociety.com/home.php

Obviamente que esa tabla es solo un ejemplo para que veas como podes llegar a 2000 calorias por dia y lleno de nutrientes tan solo comiendo en crudo,pero hay tablas de menu diario con recetas ricas y mucho mas variado,esta tabla solo indica la cantidad luego tu lo adaptas a tus recetas crudas.

Es como decir que la pagina de la UVE no es fiable,tan solo porque esta en español,esta es la misma pagina solo que en ingles,como tambien esta la misma son sede en Hawaii http://www.vsh.org/ y en otros estados y en otros paises si dudamos de paginas vegetarianas de la sociedad mundial de vegetarianos entonces que nos queda para nuestros propios comentarios? ja ja.

Saludos.

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[blueberry]

* Fruit: 100g red peppers, 200g tomatoes, 300g oranges, 200g apples, 500g bananas, 100g pears, 50g peaches, 50g raspberries, 200g kiwi fruit, 100g strawberries, 50g mangos.
* Green leafy vegetables and broccoli: 200g lettuce, 100g kale, 100g spinach, 100g broccoli.
* High-fat foods: 200g avocado, 30g almonds, 20g hazelnuts, 10g flaxseed, 3g Brazil nuts
* Other: 100g carrots, 100g peas.

Maybe there are too many ingredients! I counted 22!
I know the simpler the diet the better. What I mean is if it is better to eat twice half the ingredients and the other half the next day? After the result is the same…