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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.

When 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.

Fruits and 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.

Everyone 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).

These 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 protein.

As Dr. Colin Campbell stated in his book, The China Study Study, 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.

Register 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.

Now, 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.

Don't 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.

Nutridiary Graph Showing 80/10/10

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: Following Up

Create 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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