You asked for it...You got it. The Nutrition Facts are In!

Many of you have been asking me about calorie counting while juicing. You want to make sure that you are staying on track with your personal goals. I have never calorie counted while juicing or doing a raw cleanse for a number of reasons:

1. Because it is an arduous task to log all those fruits and veggies in. The will power and strength needed to juice and cleanse are hard enough to maintain and that is where your focus should be. 

2. Because I'm not sure it would be accurate since I am extracting the juice and not eating the whole fruit or veggie

3. Because I know that I am not eating too much. You can never eat too many fruits and veggies. The calories from nuts and oils would be more of a concern.

4. Because we are healing and resetting our bodies prior to adopting a more manageable and healthy way of eating. 

At any rate....because I love and care for you so much AND because I don't want to keep having to answer the same question, I have undergone the monstrous task of logging in my daily eating plan. You can thank me later. ;)

Bear in mind this captures more of my post cleanse diet. I chose this one because it is more realistic long term. Also, you can just see the calorie content of my foods and do a little math of your own. You can exclude the grains, starches, and protein powder and replace them with more juice if you are in the detox phase still.

But MOSTLY I did this because I wanted you to see the nutrition you are getting in comparison to the Recommended Daily Intake of nutrients created by the FDA. It will astound you and it will prove that you can get MORE than ample protein on a plant based/vegan diet!!

Ok. Here we go........

This is the FDA'a Recommended Daily Intake of nutrients based on an adult 2,000 calorie diet.

Total Fat grams (g) 65

Saturated fatty acids grams (g) 20
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400
Potassium milligrams (mg) 3500
Total carbohydrate grams (g) 300
Fiber grams (g) 25
Protein grams (g) 50
Vitamin A International Unit (IU) 5000
Vitamin C milligrams (mg) 60
Calcium milligrams (mg) 1000
Iron milligrams (mg) 18*

*(If you start using MyFitnessPal, you will find that it is nearly impossible to reach the RDI for iron no matter what you eat. This diet allowed me to reach my iron intake my 141%!!!! It's usually around 17%. This is exciting for someone who can quickly become anemic). 

Here is my detailed diet list. All my juice is listed under breakfast. I make one 16 oz in the early am and another 16 oz in the mid morning using 2 different juice recipes. 

My Lunch and Dinners are the same except I have quinoa at one and a sweet potato at the other. 

My snacks are afternoon and evening.

HERE IT IS!!!!! We'll compare at the end.

April 29, 2012

FOOD	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Fresh - Carrot Stick, 2 Large (7 1/4" - 8 1/2")	60	14g	0g	2g	0mg	100mg	6g	4g
Cabbage - Red, raw, 0.5 cup, chopped	14	3g	0g	1g	0mg	12mg	2g	1g
Apple - Pink Lady - Small, 1 apple	55	15g	0g	0g	0mg	1mg	14g	3g
Beets - Raw, 0.5 cup	29	7g	0g	1g	0mg	53mg	5g	2g
Pepper - Green Bell Pepper - 1/4 Cup, 1/4 cup	7	2g	0g	1g	0mg	1mg	1g	1g
Sunkist - Orange, 1 large	71	17g	0g	1g	0mg	0mg	13g	4g
Chard - Swiss, raw, 1 cup	7	1g	0g	1g	0mg	77mg	0g	1g
Celery - Raw, 0.5 cup chopped	7	1g	0g	0g	0mg	40mg	1g	1g
Ginger root - Raw, 1 tsp	2	0g	0g	0g	0mg	0mg	0g	0g
Frontier - All-Natural Ground Turmeric Root, 1/4 tsp	0	0g	0g	0g	0mg	0mg	0g	0g
Kale - Raw, 1 cup, chopped	34	7g	0g	2g	0mg	29mg	0g	1g
Earthbound Farm - Organic Raw Baby Spinach, 3 oz	20	3g	0g	2g	0mg	65mg	0g	2g
Endive - Endive, 2 Piece	36	6g	0g	2g	0mg	4mg	1g	5g
Frontier - All-Natural Ground Turmeric Root, 1/4 tsp	0	0g	0g	0g	0mg	0mg	0g	0g
Ginger root - Raw, 1 tsp	2	0g	0g	0g	0mg	0mg	0g	0g
Celery - Raw, 0.5 cup chopped	7	1g	0g	0g	0mg	40mg	1g	1g
Organic Biologique Romaine Mix - Romaine Mix, 1 cup	10	2g	0g	1g	0mg	7mg	1g	1g
Chard - Swiss, raw, 1 cup	7	1g	0g	1g	0mg	77mg	0g	1g
Pepper - Green Bell Pepper - 1/4 Cup, 1/4 cup	7	2g	0g	1g	0mg	1mg	1g	1g
Beets - Raw, 0.5 cup	29	7g	0g	1g	0mg	53mg	5g	2g
Cabbage - Red, raw, 0.5 cup, chopped	14	3g	0g	1g	0mg	12mg	2g	1g
Kale - Raw, 1 cup, chopped	34	7g	0g	2g	0mg	29mg	0g	1g
Granny Smith - Green Apple (Med), 1 Apple	80	22g	0g	0g	0mg	1mg	17g	5g
Lunch
Earthbound Farm Organic - Fresh Herb Salad, 2 cups (85g)	15	4g	0g	2g	0mg	70mg	0g	2g
Barleans Flax Oil - Flaxseed Oil, 0.5 tbsp	55	0g	6g	0g	0mg	0mg	0g	1g
Nutiva - Organic Chia Seeds, 0.5 tbsp (12g)	30	3g	2g	2g	0mg	0mg	0g	3g
Points Plus - Avacado- Fresh, 1/2 of a medium	50	3g	5g	1g	0mg	0mg	0g	1g
Fresh - Yellow Onion, Chopped 1 Tbsp, 2 tbsp	8	2g	0g	0g	0mg	0mg	1g	0g
Generic - Sweet Baby Peppers - Raw, 3 oz	40	8g	0g	1g	0mg	5mg	4g	3g
Pompeian - Balsamic Vinegar (Aged In Oak Casks), 1 Tbsp	5	2g	0g	0g	0mg	0mg	2g	0g
Japenese Radish - Daikon Root, 0.25 cup	15	1g	1g	0g	0mg	102mg	0g	1g
Generic - Sweet Potato, 1/2, 90 g	81	19g	0g	2g	0mg	33mg	6g	3g
Dinner
Barleans Flax Oil - Flaxseed Oil, 0.5 tbsp	55	0g	6g	0g	0mg	0mg	0g	1g
Nutiva - Organic Chia Seeds, 0.5 tbsp (12g)	30	3g	2g	2g	0mg	0mg	0g	3g
Points Plus - Avacado- Fresh, 1/2 of a medium	50	3g	5g	1g	0mg	0mg	0g	1g
Fresh - Yellow Onion, Chopped 1 Tbsp, 2 tbsp	8	2g	0g	0g	0mg	0mg	1g	0g
Generic - Sweet Baby Peppers - Raw, 3 oz	40	8g	0g	1g	0mg	5mg	4g	3g
Pompeian - Balsamic Vinegar (Aged In Oak Casks), 1 Tbsp	5	2g	0g	0g	0mg	0mg	2g	0g
Quinoa - Cooked, 1/2 cup	111	20g	2g	4g	0mg	13mg	0g	3g
Generic - Daikon, Raw, 50 g (raw)	10	2g	0g	1g	0mg	10mg	1g	1g
Snacks
Hershey's - Cocoa Natural Unsweetened , 1 Tbsp (5g)	10	3g	1g	1g	0mg	0mg	0g	2g
Plant Fusion Protein Powder - Unflavored, 1 Scoop (30 g)	120	3g	2g	22g	0mg	390mg	2g	0g
Quick Added Calories, 45 calories	45	0g	0g	0g	0mg	0mg	0g	0g
Maranatha - Peanut Butter - Creamy No Stir Organic 16oz, 1 Tbsp (32g)	90	3g	8g	4g	0mg	33mg	2g	1g
Bob's Red Mill Gluten Free Old Fashioned Rolled Oats - Oatmeal, 1/4 cup dry (48g)	95	16g	2g	4g	0mg	0mg	1g	3g
TOTAL:	1,500	228g	42g	68g	0mg	1,263mg	96g	70g

Totals	1,500	228	42	68
Your Daily Goal	1,553	213	51	58
Remaining	53	-15	9	-10
	Calories	Carbs	Fat	Protein

So as you can see, I exceeded my Recommended daily protein by 10 grams!!!! I consumed not ONE source of animal protein. The proof is in the pudding....or the PRODUCE shall we say. ;) You can get all the nutrition you need and THEN some by eating this way. AND you'll feel energized and nourished. Can I get an AMEN!


RDA is on Left. Mine is on Right in Blue

RDA                                                                                    
Total Fat grams (g) 65 41

Saturated fatty acids grams (g) 20 4
Cholesterol milligrams (mg) 300 0
Sodium milligrams (mg) 2400 1262
Potassium milligrams (mg) 3500 3540
Total carbohydrate grams (g) 300 228
Fiber grams (g) 25 67
Protein grams (g) 50 67
I don't know the exact # but it told me my percentages. I think I got more than enough!
Vitamin A International Unit (IU) 5000 1473% Whoa!
Vitamin C milligrams (mg) 60 990%
Calcium milligrams (mg) 1000 91% (not bad)
Iron milligrams (mg) 18* 141%!!!!! This is the most astounding of all

Cheers to Health!!!