Author is : giselle (NOT Kristin Lau) Having said all that, here is a good sample fruitarian day: 1 apple 1 banana 1 cups berries 1/2 cup raw yellow corn 6 medium cucumbers 1 mango 1 canteloupe 1 brazil nut 4 walnuts 2 cups okra 1 large papaya 1 green bell pepper 2 red bell peppers 2 T flax seeds 2 T sesame seeds 1 T sunflower seeds 1 1/4 lbs zucchini 1 tomato calories: 1619 carbohydrate: 66% (including 74 g fiber) fat: 23% (44 g) protein: 11% (56 g) vitamin A: 34930 IU vitamin C: 1412 mg vitamin E: 13.2 mg thiamin: 2.3 mg riboflavin: 1.6 mg niacin: 22.3 mg b6: 4.8 mg folate: 1068 mcg pantothenic acid: 10.9 mg vitamin K; 273mcg calcium: 950 mg iron: 19.5 mg magnesium: 916 mg phosphorus: 1683 mg potassium: 10040 mg zinc: 14.2 mg copper: 4.1 mg manganese: 8.8 mg selenium: 86.5 mcg omega-6 fats: 16 g omega-3 fats: 7 g (this ratio should be 4:1 or lower, here it is less than 3:1) Note. Fiber content is really high. This means reduced utilization, by about 10%, for protein, carbohydrate, fat, calories, and some vitamins and minerals. For the specific case of protein, instead of 56 g, the body can use only approximately 90% of that, or about 50 g because of the very high fiber content of the diet. Also the, limiting amino acid score for this day of food is Lysine, at only 60%, of ideal, which means that usable protein is only 60% of that 50 g, or 30 g. This is on the low side. More protein could be obtained by increasing okra, zucchini, nuts, and seeds and decreasing sweet fruits. The day total, about 4.2 kg of food (9.2 lbs) provides well over 100% of the DRI/RDA for almost everything but B12 and D but is just a hair short on Calcium and pretty short on protein. B12 and D should be supplemented. The diet is exceedingly rich in vitamins, minerals, and protective phytochemicals, however. And also would be very expensive to put into practice. One way to get near 1 g of calcium a day on a fruitarian diet is to make heavy use of okra and sesame seeds.
Posted on: Thu, 17 Apr 2014 10:51:11 +0000
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