Lindallenian McCall

Meghen Lewis

Raw Foods Diet

Raw Foods Diet

What to eat: Fresh fruits -apples, bananas,

oranges, avocados, etc. Fresh veggies - leafy greens,

squash, corn, etc. Nuts and seeds – peanuts,

pistachios, sunflower seeds, etc.

Fresh herbs and spices – cinnamon, garlic, ginger, etc.

Sweeteners – raw honey, pure maple syrup, raw agave nectar

What to avoid: Processed and packaged foods

Foods cooked above 118 degrees Fahrenheit (most meats)

Non-organic foods are not recommended

Literature SummaryBy: Meghen Lewis

Journal Citation: “Raw foods diet”. Davidson, Tish. Health & Wellness Resource Center. http://galenet.galegroup.com.libproxy.troy.edu/servlet/HWRC/hits?r=d&origSearch=true&rlt=1&o=DateDescend&bucket=ref&n=10&l=d&searchTerm=2NTA&index=BA&basicSearchOption=KE&tcit=1_1_0_0_1_1&c=1&docNum=DU2606910218&locID=troy25957&secondary=false&t=KW&s=1&SU=raw+foods+diet. 2008.

Literature SummaryBy: Meghen Lewis

The idea of eating a raw foods diet dates back to prehistoric time periods, before humans learned to cook with fire. Early pioneers and advocates of the diet introduced schools and clinics to inform the public of the health benefits of a raw foods diet. A notable pioneer in the raw foods movement is Herbert Shelton.

Many people believe a raw foods diet can help with weight loss, improved digestion, reduced risk of heart disease, prevention of cancers, and increased energy, among other benefits. It is important to note, however, that these claims originate from people who have followed the raw foods diet lifestyle; They are not claims that have necessarily been proven by research.

Literature Summary ContinuedMeghen Lewis

This type of diet tends to be lower in fats, protein, and calories. Foods eaten on the diet are often prepared using blenders, food processors, juicers, and dehydrators. The raw foods should not exceed temperatures of 116 degrees Fahrenheit when undergoing preparation.

This diet includes foods such as fresh fruits and veggies, seeds and nuts, legumes, whole grains, seaweed, wheatgrass, sprouts, purified water, and unpasteurized dairy products, among others. It is important to have a heavy focus on meal planning in order to consume an adequate amount of vitamins and minerals. People following this diet can also be at risk for protein deficiencies.

It is important to note that some foods can be poisonous or have harmful bacteria growing on them when consumed raw. These include: meats, kidney beans and sprouts, and rhubarb leaves to name a few.

Full Day’s Menu for Raw Foods Diet:

Breakfast: 1 apple cut into slices, 1 Tbsp peanut butter, ½ C mixed berries, 1 chopped banana

Lunch: Salad with 1 C iceberg lettuce, 1C spinach, ½ C shredded carrots, ½ C mixed berries, ¼ C almonds, tossed in homemade balsamic vinegrette

Dinner: Smoothie – 3 C spinach, 1 Tbsp peanut butter, 1C mixed berries, 1.5 frozen bananas

Snack: 1C baby carrots, 1 banana, ¼ C almonds

By: Meghen Lewis

Nutritional AnalysisBy: Meghen Lewis

Analysis Results

NutrientTotal Rec. %Rec

Calories: 1715.44 2200 77.97%

Pro (g): 47.77 48 99.52%

Fat (g): 87.03 73.33 118.68%

Carb (g): 226.13 --

Fiber (g): 48.23 30 160.77%

Cal (mg): 641.7 1000 64.17%

Iron (mg): 18.66 10 186.6%

Na (mg): 334.92 2400 13.96%

Pot (mg): 5752.34 --

Phos (mg): 1178.41 700 168.34%

Nutritional Analysis Continued

Nutrient Total Rec. %Rec

Ash(g): 16.34 330 4.95%

vitA (IU): 36417.86 4000 910.45%

vitC (mg): 299.35 75 399.13%

Thia (mg): 0.88 1.1 80%

Ribo (mg): 1.66 1.1 150.91%

Nia (mg): 16.78 14 119.86%

H2O %: 70.44 Female 19-30

satF (g): 10.46 24.44 42.8%

monoF (g): 49.6 24.44 202.95%

polyF (g): 20.19 24.44 82.61%

Chol (mg): 0 300 0%

What’s Good and What’s Lacking:

The meal plan I followed was high in fiber, fat (mono and poly), and carbohydrates. It also provided a significantly high amount of iron, and Vitamins A and C.

The caloric intake didn’t quite hit the recommended amount of 2,200, coming in at 1,715. This amount of calories, however, is enough for me to sustain energy and to not feel hungry or deprived of food.

The amount of protein was nearly perfect at 47.7 on a recommendation of 48g.

The diet was low in sodium, calcium, and saturated fats. Cholesterol was non-existant.

Not quite enough calcium – could be increased with more leafy green veggies.

A little high in fat, although it is mostly healthy fats. Could be reduced with lower fat nuts, seeds, or smaller portions of either.

Lots of fiber! It is important to increase your water intake with high levels of fiber.

By: Meghen Lewis

What’s Good and What’s Lacking:

The meal plan I followed was high in fiber, fat (mono and poly), and carbohydrates. It also provided a significantly high amount of iron, and Vitamins A and C.

The caloric intake didn’t quite hit the recommended amount of 2,200, coming in at 1,715. This amount of calories, however, is enough for me to sustain energy and to not feel hungry or deprived of food.

The amount of protein was nearly perfect at 47.7 on a recommendation of 48g.

The diet was low in sodium, calcium, and saturated fats. Cholesterol was non-existant.

Not quite enough calcium – could be increased with more leafy green veggies.

A little high in fat, although it is mostly healthy fats. Could be reduced with lower fat nuts, seeds, or smaller portions of either.

Lots of fiber! It is important to increase your water intake with high levels of fiber.

By: Meghen Lewis

WHAT’S OK TO EAT & NOT TO EAT????By Lindallenian McCall

Literature Review Table

Team Member Database/Journal Article

Citation

Summary Statement

Website Summary Statemen

tLindallenian McCall

Pubmed

Association of raw fruit and fruit juice consumption with blood pressure: the INTERMAP Study.

Epidemiologic evidence suggests that fruit consumption may lower the risk of cardiovascular diseases through blood pressure lowering effects; little is known on the independent effect of raw fruit and fruit juice on BP.

www.veganheatlh.org

Website acknowledges the meaning behind being on a Raw food diet and contains information based on true evidence of what it is like to be on a Raw Food Diet.

By: Lindallenian McCall

Lindallenian’s Daily Menu

BreakfastFresh fruit, coconut water or green juice, oatmeal.

LunchFruit smoothie, cucumber sandwich or coleslaw.

DinnerVegetable Soup and spaghetti.

DrinksPure water, fresh vegetable juice, smoothies, coconut water, nut milk.

Lindallenian MCall

CONSENSUS STATEMENT Adequacy: The raw foods diet requires a great deal of planning and preparation in order to supply

an adequate amount of vitamins, minerals, calories, and protein. It is generally a lower fat diet, yet can provide the proper amount of healthy fats, such as the fats found in avocados, nuts, and seeds. This diet is also generally higher in fiber, as fruits and vegetables are a staple.

Balance: With proper planning, you can balance a good amount of carbohydrates, protein, and fats in this diet. However, balancing this diet can be difficult and inconvenient. Proteins would most likely come from beans, nuts, seeds, and legumes. You must know which of these are poisonous when consumed raw. Beans also require a significant amount of preparation time, as they must usually soak overnight before they can be eaten. It is important to pay attention to portion sizes in regards to your nuts and seeds, as they are higher in fats and therefore can add many extra calories.

Caloric Intake: It is important to prepare food ahead of time and plan out meals on this diet to ensure an adequate amount of calories. Since fruits and vegetables are the highlight of the diet, it can be easy to consume too few calories. With proper planning of things like juicing and/or blending smoothies, it is possible to boost your caloric intake to meet your personal needs. Fibrous and starchy vegetables can help to add calories, as well as allow you to feel fuller longer. Beans and nuts with higher protein and fat contents are also good staples to help boost caloric intake as needed.

Variety: There are many foods that you can eat on this diet. However, the amount of food from different food groups can be limited. Meat and dairy tend to not be prevalent in the diet, as consuming these foods raw can put you at risk for dangerous illnesses from the bacteria that can grow on them. Grains are also not typically present in this diet due to the fact that foods are not to be heated above the 116-118 degree range. Many breads and pastas can be highly processed, which is avoided on this diet.