Why the Raw Food Diet?

 

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So why the raw food diet? One of the best explanations I have heard for why we should eat raw, living foods is because they are LIVING! They are actually still alive, their nutrients and enzymes are 100% intact.  If you take fruit for example and put it in your fruit bowl and ignore it for a few days, it will continue to ripen until it spoils.  If you take that same fruit and stew it with some sugar, will it continue to ripen?  Of course not!  But why? Because it is dead. Cooking food effectively kills it. There are plenty of arguments that cooking expresses certain nutrients that would not otherwise be available and that is true.  But for every one nutrient that is expressed through cooking, 10 000 are destroyed!  I prefer to lose one rather than 10 000, wouldn’t you?  Cooking is one of the most nutritionally damaging things we can do to food, and for what? Without artificially spicing and salting it to high heaven, it’s pretty bland.

 

Eating a raw food diet has been around for many years, but only recently has it started to come into popular practice. There are many raw food recipe books on the market now, as well as raw food restaurants. Much information can be found online in the form of support groups, forums, and newsletters. Why Eat a Raw Food Diet?

If you’re reading this article, you may be wondering about the benefits of a raw food diet, right? Well, the benefits of eating more raw foods are numerous and once you understand them you’ll probably wonder why you haven’t eaten more raw in the past. You’ll also think twice about eating dead cooked foods ever again.

 

 

Let’s Get Physical!

Click on Photo to go to the Mayo Clinic Website for more information.

Click on Photo to go to the Mayo Clinic Website for more information.

 

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.

For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.

Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

The Healthy Elder Male

75 year old

Older adults still need the same amounts of nutrients and the younger ones, but lesser amount of energy is needed. Meeting the nutrient guidelines stated in the My Pyramid without exceeding the kcal needs means choosing nutrient rich foods from each food group. To make sure these foods are eaten, they should be easy to prepare and look appealing.

Older adults should consume 6 ounces of grains, 2½ cups of vegetables, 2 cups of fruit, 3 cups milk, and 5½ ounces of meat and beans everyday.
Hard and crunchy vegetables should be steamed to make them softer for easier chewing, swallowing, and digestion.

A Calcium supplement may be needed, especially in women, because it is difficult to meet the recommendation of 1200 mg of calcium without exceeding the energy needs.

Older Adults need plenty of fluids everyday. Recommended water intake is the same as the younger ones, but certain changes make this difficult to achieve. There is a reduction of the sense of thirst. Kidneys aren’t as efficient at conserving water, so more water is lost during urination and must be replaced.

An example of a well balanced diet for the 75-year-old male is as follows:

 

Breakfast

¼ Cup Whole Grain Cereal
½ Cup Grapes (16 Grapes)
1 Banana
½ Cup Orange Juice
1 Hard Boiled Eggs
½ Cup Low/Fat Free Milk

Lunch

1 Ounce Tuna fish on 2 slices of Whole Grain Bread w/1 Leaf Lettuce & a slice of Tomato (Condiments may include Mayo).
¼ Cup Apple Sauce
½ Cup Low/Fat Free Milk

Afternoon Snacks

1 Yoplait Light Yogurt (Low Fat) (6 ounces = ¾ Cup)
½ Cup Steamed Carrots
1 Apple (Sliced)
½ Cup Low/Fat Free Milk

Dinner

3½ ounces grilled skinless/Boneless Chicken
½ Cup Steamed Green Beans
2 Whole Grain Dinner Rolls w/pat of butter or spread
¼ Cup Mashed Potatoes w/pat of butter or spread
½ Cup Low Fat Free Milk

The Healthy Adult Male

37 year old

 

Adults should limit their added sugar, oils, and solid fats intake to maintain a healthy weight. They should focus on fruits, vegetables and foods high in calcium in their daily diets and cut back on the sodium and added salt.

An exercise program of at least 60 minutes a day will also help maintain a healthy weight.

Adults should consume 10 ounces of whole grains, 4 cups vegetables, 2½ cups of fruit, 3 cups of milk, and 7 ounces of meat and beans.

An example of a well balanced diet for a 37-year-old male is as follows:

 

Breakfast

½ Cup Orange Juice

1 Whole Grain Bagel
½ Cup Low/Fat Free Milk
1 Banana
2 Hard Boiled Eggs

Lunch

3 Ounces Boneless/Skinless Turkey on 2 Slices Whole Grain Bread w/1 slice Tomato & 2 Leaves Lettuce (condiments include mustard or mayo)
½ Cup Low/Fat Free Milk

Dinner

1 Cup Fruit Salad (Consists of Strawberries, Blue Berries, Grapes, Pineapple, Honeydew, and Muskmelon)
6oz Boneless/Lean Pork Chops
¼ Cup Brown Rice
½ Cup Apple Sauce
1 Cup Green Beans
½ Cup Low/Fat Free Milk