Beginning officially

[Kasper]

I'm trying to begin 100 % raw next week.

But I have some problems:
1. I hate advacado
2. I don't like tomato
3. I don't like olive oil combined with fruits

The good side:
1. I love fruit, especially the sweet ones, and I love fruit salads
2. I love raw fish, eggs and meat
3. I love coconut

I thought about this diet:
I'm 1.81m, 75 kg, 19 years old.
2 kg fruit combined with meat from 2 coconuts.
The fruits will be: Ananas, banana, mango, kiwi, Apple
6 eggs daily
3 times a week, fresh salmon

Is this a proper diet ? Enough calories ? Enough fat ? Enoug protein ?

[Oscar]

Enter what you would eat in a day into the nutrient calculator and give us the main results.

[Kasper]

I thought about 3 times a week 100 gram salmon, but it seems to be not enough ? Should I get 100 gram salmon and 6 eggs to get enough protein ?
I don't how much gram the meat of two coconuts is ?

RDA: FDA Men, 19-24YR, 72kg, 160lb, 177cm, 70in

Selection:
[Item-1] 500g (grams) of Apples (Malus sylvestris), no skin, [1],
[Item-2] 500g (grams) of Banana (Musa X paradisiaca), [1],
[Item-3] 6units of Chicken Egg yolk (Gallus domesticus), raw, [1],
[Item-4] 500g (grams) of Kiwi fruit (Actinidia chinensis), [1],
[Item-5] 0.5units of Pineapple (Ananus comosus), [1],
[Item-6] 2units of Mangos (Magnifera indica L.), [1][2],
[Item-7] 2cups of Coconut meat (Cocos nucifera), [2],
[Item-8] 100g (grams) of Salmon (Salmo salar), Atlantic wild, [1][2].

Weight:......................................2509.6000g

Constituents...................................Quantity..............RDA

Water........................................1940.16416g ..............?g
Energy.......................................2514.58799kcal .....2900.00kcal
Protein quality...................................34.86%
Protein........................................57.43676g ..........58.00g
-Methionine.....................................1.34499g .......13mg/kg (FAO/WHO 85)
-Cysteine.......................................0.88012g .......13mg/kg (FAO/WHO 85) missing items:6
Total lipid (Fat).............................104.16912g ..............?g
Carbohydrate..................................396.63528g ..............?g
Fiber, total dietary...........................61.18400g ..............?g
-Fibre, wat. sol................................3.36000g ..............?g missing items:1, 2, 3, 4, 5, 6, 8
-Fibre, wat. ins...............................11.04000g ..............?g missing items:1, 2, 3, 4, 5, 6, 8

Minerals, and trace elements
Calcium, Ca...................................458.37199mg .......1200.00mg
Iron, Fe.......................................12.77728mg .........10.00mg
Magnesium, Mg.................................415.66400mg ........350.00mg
Phosphorus, P................................1203.50799mg .......1200.00mg
Potassium, K.................................6207.54400mg .............?mg
Sodium, Na....................................173.46800mg .............?mg
Zinc, Zn........................................7.04796mg .........15.00mg
Copper, Cu......................................2.31490mg .............?mg
Manganese, Mn...................................7.54914mg .............?mg
Selenium, Se....................................1.38941mg ..........0.07mg
Iodide, I.......................................0.04254mg ..........0.15mg missing items:1, 2, 3, 4, 5
Cobalt, Co......................................0.00279mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7
Chromium, Cr....................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8
Nickel, Ni......................................0.00200mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7
Fluorine, F.....................................0.03000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7
Boron, B........................................0.23872mg .............?mg missing items:1, 2, 3, 4, 5, 7
Silicon, Si.....................................0.50000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7
Tin, Sn.........................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8
Molybdenum, Mo..................................0.04000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 8
Vanadium, V.....................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8
Chloride......................................195.20000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 8
Bromine, Br.....................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8
Aluminium, Al...................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8
Nitrite.........................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8
Nitrate.........................................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8

Vitamins
Vitamin C, total ascorbic acid................683.22200mg .........60.00mg
Vitamin B1, Thiamin.............................1.39515mg ..........1.50mg
Vitamin B2, Riboflavin..........................2.02518mg ..........1.70mg
Vitamin B3, Niacin, Nicotinamide...............16.75190mg .........19.00mg
Vitamin B5, Pantothenic acid....................9.31577mg .............?mg
Vitamin B6, Pyridoxine..........................5.49951mg ..........2.00mg
Folate, total.................................474.33599mcg .......200.00mcg missing items:7
-Folate acid (Vitamin B9)......................48.00000mcg ............?mcg
-Folate, food.................................474.33599mcg ............?mcg missing items:7
-Folate, DFE..................................474.33599mcg_DFE ........?mcg_DFE missing items:7
Vitamin B-12....................................6.27756mcg .........2.00mcg
Vitamin A, IU...............................19172.66000IU .............?IU
Vitamin A, RE................................2288.84400mcg_RE ...1000.00mcg_RE
Total carotenoids............................5175.00000mcg ............?mcg missing items:1, 2, 3, 4, 5, 7, 8
-alpha-carotene...............................153.18000mcg ............?mcg missing items:1, 2, 3, 5, 7, 8
-beta-carotene...............................4802.39999mcg ............?mcg missing items:1, 2, 3, 5, 7, 8
-gamma-carotene.................................0.00000mcg ............?mcg missing items:1, 2, 3, 4, 5, 6, 7, 8
-cryptoxanthin................................200.87280mcg ............?mcg missing items:1, 2, 3, 5, 7, 8
-mutatochrome..................................12.42000mcg ............?mcg missing items:1, 2, 3, 4, 5, 7, 8
-lycopene.......................................0.00000mcg ............?mcg missing items:1, 2, 3, 5, 6, 7, 8
-lutein+zeaxanthin............................610.00000mcg ............?mcg missing items:1, 2, 3, 5, 6, 7, 8
Vitamin D.....................................387.40800IU ........400.00IU
Vitamin E......................................25.43016mg_ATE .....10.00mg_ATE
Vitamin H, Biotin...............................0.00000mcg ............?mcg missing items:1, 2, 3, 4, 5, 6, 7, 8
Vitamin K.....................................201.50000mcg ........70.00mcg missing items:1, 2, 3, 5, 6, 7, 8
Tocopherol, total...............................1.52000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 8
-Tocopherol, alpha..............................7.34280mg .............?mg missing items:1, 4, 8
-Tocopherol, beta...............................0.00000mg .............?mg missing items:1, 2, 3, 5, 6, 7, 8
-Tocopherol, gamma..............................0.55000mg .............?mg missing items:1, 2, 3, 5, 6, 8
-Tocopherol, delta..............................0.00000mg .............?mg missing items:1, 2, 3, 5, 6, 7, 8
-Tocotrienol, alpha.............................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8
-Tocotrienol, beta..............................0.00000mg .............?mg missing items:1, 2, 3, 4, 5, 6, 7, 8

[Iris]

do you always eat wild salmon?

[Kasper]

I'm not sure, I just buy it from the market. Are there many differences?

[summerwave]

When I bought denocciolato olive oil (there's a thread on it), I began truly enjoying olive oil with fruits.

It's expensive, but buttery and delicious: no acidity at all.

It is pressed from extremely ripe olives that have already had their stones (pits) removed.

I also enjoy a cold--pressed avocado oil-- even if you dislike avocado, the oil is different, and may be something to try. Is it the texture of oil with fruits, or the taste?

[Kasper]

Isn't coconut meat a good replacement for olive oil ?

Do you guys really eat fruit salad with olive oil ? I've tried the most expensive one (15 euro for 1L) in the organic shop in my town (groningen), but it doesn't taste very good with fruit.

I can't find much about denocciolato olive oil on dutch sites ? Do you know if I can buy it in the Netherlands ?

[summerwave]

I buy Golan Olive Oil (depitted kind); it is Israeli. It is sold by a beauty-shop company in California (really!) that also sells olive-oil soaps online.

It is the best I ever tasted. I crave it on fruits, actually. It costs more than what you quoted per litre. They have a website.

[Kasper]

I can't afford these prices, I'm just a student.

But what is the problem with coconut meat to much fiber ?

[Oscar]

The proposed diet looks good to me. You wouldn't need to eat 6 eggs AND 100gr of fish, although you can if that's what you like. I'm guessing 6 eggs or 100-150gr should be enough, but you can experiment which what suits you the best.

I'm don't think there's anything wrong with coconut meat.

Start out like this and see how things go. Everyone has to start somewhere and adjust for their personal situation and taste.

[Iris]

Coconuts contain extreme amounts of selenium, so I wouldn't make it a staple food. If you like the taste of it, better take coconut oil. Aman Pana coconut oil is very good Also when your skin/hair needs some oil.
You can find denoc. OO in specialized shops, I bought it once in Amsterdam, but the one I got tasted very olive like. Not very good.... Now I use Valderrama Ocal, which is very good I think but expensive. Their second best is Aberquina, which is cheaper. You taste some olive in it, but it's not harsh like some olive oils.

The main differences between farmed salmon and wild salmon are the level of vit. D and the fat contents. Particularly the latter makes farmed salmon taste much better. And the fat content is the main reason you eat it in the first place.
You can recognize wild salmon on its reddish, intense pink colour. The colour of farmed salmon is much lighter and softer pink or even orange.


A while ago I bought my salmon on the Saturday market in Groningen. There is a very small stand (but it's always crowdy) in the middle of the market, run by 2 men (where the fish lays on ice and not in those dirty crates, they have some parsley between the ice for decoration and their fish doesn't smell). Their salmon is good. The best I could find in Groningen, but I must admit I do not know all the fish shops.

Oh, and ofcourse you don't have to eat avocados or tomatoes. There are plenty alternatives available

[martianwarrior]

just so you know kasper, i notice no one has mentioned that you really only need a TBSP of olive oil per fruit dish. it's not much and if you have good olive oil you can barely taste.

for example... 2 medium sized apples, skinned and sliced into a bowl with a TBSP of EVOO. add some sugar to that and you've got a winner

i used to not like olive oil and now i really enjoy it. i think for some it can be an acquired taste.

[Kasper]

@Iris
I bought some Aman Pana coconut oil, and it's really delicious!!
It's little bit more expensive than olive oil (18 euro/L), but I can afford it.
So that will work for me!

I think I buy my salmon in the same place as you did ! Very good indeed.
But what about antibiotics etc. and farmed salmon ?

@martianwarrior
That's good to know. I actually did a lot more than you mention.
But I think I go for coconut oil anyway, it gives just that tropical taste to the food that I want.
For coconut oil it's also one tablespoon per meal ?

How much gram is 100 ml coconut oil by the way ?
I like to now how much gram fat I take in a day.

[Iris]

Glad you like the Coconut oil

Maybe you'll find this topics interesting: viewtopic.php?t=1534

viewtopic.php?t=288

Also, 1 spoon of OO = 1 spoon of coconut oil
And 100 ml is approximately 100 gr.

Only you know how much oil you need, though. Experiment a bit, and you'll feel what is the right amount for you (which may change or differ)

[Corinne]

The olive Oil I used to use in Holland was Salvagno at 13.95€/L
You can find it in most health food stores. Groene Winkel for instance.

Anyone have any suggestions for a good Olive oil available in the US? and not too expensive?
I still have not found one I really like!