How Can I Get More Iron & Protein In My Body?
Hello I recently started the 80-10-10 diet about 2 weeks ago. I'm trying to go 100% raw. I have been Inputting all the food I eat into http://www.nutridiary.com and have noticed that I'm not meeting my daily Calcium, Iron, and Protein Requirements. Do you have any suggestions as to what I should do, and where those levels should be? I do know that I am consistently under my 10% protein intake, It usually hovers around 7-8%.Andrew's Answer:
You don't have to hit 10 percent of calories from protein exactly. Not only would that be very restricting and stressful, but there's no point to it.
The goal is to take in a MAXIMUM of 10 percent of calories from protein, a MAXIMUM of 10 percent of calories from fat, and a MINIMUM of 80 percent of calories from carbohydrates.
If you're eating a diet of only whole raw fruit and leafy green vegetables, you'll fall into this range without trying.
It's rather easy to hit 500 mg of calcium and 8 mg iron, which I believe is the USDA suggestion used by Nutridiary.com. For instance, 30 bananas would give you all the iron you need. A wide variety of other fruits will also work.
Calcium is found in leafy green vegetables, celery, orange juice, and many other plant sources.
My suspicion is that you're eating too few calories if you're coming up short in these nutrients.
One head of lettuce per day is the starting point for good health. I usually eat 1-3 heads a night. Spinach is a good choice with a wide variety of nutrients.
If such large salads seem daunting, consider a good, low fat, raw salad dressing
Learn more about our protein needs here
, and about a healthy raw food diet