This Individual Health Plan
Will Put You On A Path Toward Health.
An individual health plan will help you to prove to
yourself that you're on a nutritionally sound diet.
you're looking to lose weight, put on muscle, or just improve your diet
to make you healthier, the idea of counting calories and gazing at
nutrient density charts seems overwhelming. You can side step all this
by easily creating an individual health plan. Once you know the basics of raw food health
, you realize that you don't really need to count nutrients.
vegetables give you more nutrition per calorie than any other food you
could consume. Animal protein, grains, and processed cooked foods are
nutritionally sub par and detrimental to health. To achieve raw food
health you must eat a mostly fruitarian diet.
will require a different quantity of calories depending on activity and
body size, but the foods to eat are the same for everyone. Blood types
nor astrology signs are sound choices to base your diet around. Copy
those creatures closest to us (monkeys and apes), and look at what
early man ate- fruit, leafy vegetables, and some nuts and seeds (1).
foods will naturally give us the sound ratio of 80 percent of nutrients
from carbohydrates to fuel our bodies, a maximum of 10 percent of
calories from fat, and approximately 10 percent from protein (2). Even
those quickly trying put on muscle will have no problem with 10 percent
As Dr. Colin Campbell stated in his book, The China
excess protein is quite detrimental to health, and causes many western
diseases like cancer and heart disease. Most health organizations now
recommend only 10 percent of calories from protein, including the World
Health Organization, the U.S. National Academies Institute of Medicine,
and the National Research Council.
To create your own individual
health plan to insure that you're on the right path, even if you're not
fully committed to going raw yet, head over to nutridiary.com
Setting Up Nutridiary
Nutridiary is great. It will allow you to personalize the settings for
your body and to set the diet to follow the 80/10/10 ratio.
for a free account, and you should be dropped at the control panel.
Under Personal Details, fill out your information and estimate your
level of activity as closely as you can.
Under set/modify your goal, you can choose the goal of
dropping a pound a week or maintaining your weight.
Under customize your daily values, set your fat for 10
percent, your carbs for 80 percent, and your protein for 10 percent.
under "My Log" in the tabs area toward the top of the page, input the
food you ate today or yesterday. You can switch days by hitting the
arrows on either side of the calendar.
It's extremely easy to
add food if you're eating a raw fruitarian diet, as your meals will
usually be mono meals of fruit with perhaps a more complex salad. After
your food, enter your exercise for the day. You'll notice that the more
you exercise, the more you can eat.
Hit full analysis when you
have all your food entered, and you'll see that you have a nice chart
showing you just how closely you're following the diet.
worry at all if you are under your 10 percent fat, becuase 10 percent
is just the maximum. Protein can safely fluctuate from day to day. It
should be averaging 10 percent over time, though. Carbohydrates will
also fluctuate, but you're looking for a minimum of 80 percent.
You by no means need to use this site once you've figured out that
you're on the right track, but an individual health plan is a nice
transition tool to assure you that you're moving in the right direction
and to get a handle on necessary calories.
Individual Health Plan:
an individual health plan.
Read About the
basics of raw food health.
(1) Fuhrman, Dr.
Joel. "Eat To Live" pgs 30-31.
(2) Graham, Dr.
Dougalass "The 80/10/10 Diet," pgs 99-150
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