RAW FOOD 101 © 2004
RAW FOODS 101
Nutritional Basics



Fat
The daily recommendation is for 30 grams up to 60 grams, and at least 4 of these grams ought to contain essential fatty acids, according to Dr. Karin Kratina.

Protein
The daily recommendation is for .8 grams per kilogram of weight you are, according to Dr. Kratina.

Fiber
A minimum of 25 grams to 35 grams daily.

Minerals: How much of each? How to get it?
  • Calcium: 800mg →Leafy green vegetables.
  • Phosporus: 800mg →Nuts.
  • Magnesium: 350mg →Bananas, apricopts and nuts.
  • Iron: 10mg →Leafy green vegetables.
  • Zinc: 15mg → Pumpkin and sunflower seeds, and wheat germ.
  • Iodine: 150mg → Sea, celtic or Himalayan salt.

    Vitamins: How much of each? How to get it?
  • A: 1000 micrograms → Green and orange vegetables.
  • D: 5 micrograms → The sun.
  • C: 60mg → Citrus fuits, strawberries, tomaotes and bell peppers.
  • B1: 1.2mg → Wheat germ.
  • B2: 1.4mg → Leafy green vegetables.
  • B12: 2 micrograms → Seavegetables and algea from Klamath Lake are good.
  • Folic Acid: 200 micrograms → Leafy green vegetables are a good source.

    Supplements I advise against consuming supplements because you can get all the nutrients you need without taking them, but if you plan to buy them anyway, make sure you purchase them from a store with a high turnover rate. Remember to store them in a cool and dry place to ensure their effectiveness.