How can you get 1000 mg calcium and 30 - 35 grams of fiber a day?

[darien]

In a 100% raw diet, what can you eat to get 1000 mg of calcium and 30 - 35 grams of fiber each day?

[Veganforlife]

I can't help you. Since going Raw? I've forgotten how to count...:cool:

[Revvell]

I can't help you. Since going Raw? I've forgotten how to count...:cool:

Ditto. Too much like work.

[RawKnitster]

If you are concerned about it try using one of the free sites where you can log your food and it charts the nutrients for you. I used FitDay (http://fitday.com/fitness/Login.html) for awhile. It said I was consistently low on calcium and protein so I bumped up my intake of green food powder (Jameth Sheridan's formula - Vitamineral Green or Alissa's Green Food Powder). A heaping tablespoon provides 33% the RDA of calcium, 1.8 grams of fiber, and 150% RDA of iron. I also bumped up my intake of dark green kale and almonds. Problems solved. I don't bother to keep track anymore.

As for fiber, that was never an issue. It was consistently over 40 grams a day.

I'm not sure the RDA applies to rawbies anyway. The RDA is all about intake which has nothing to do with absorption and bio-availbility. I am sure that eating a raw diet is far better for that than a cooked food diet. Eat a rainbow of raw fruits and veggies and you will be fine. :)

[snoops]

You absolutely do not have to worry about fiber on a raw food diet:D:D:D

[Cerellia]

You absolutely do not have to worry about fiber on a raw food diet

QTF

When I used those nutrition calculaters, I was always around 300 percent above the recommended amount. Same with vitamin A and C :D

Minerals like calcium are in greens and seeds.

[RawYorkCity]

FIBER?!?! Too easy to get! Every food I eat has a plethora of fiber.

Calcium rich foods (off the top of my head): ALL types of leafy greens (spinach, romaine, kale, chard, ect...) dates, figs, celery, cucumber, and oranges!

Do not worry about calcium and fiber. Eat enough raw fruits and vegetables and you'll be doing yourself mighty good. Keep at it! :)

[Mary Kay]

I agree that leafy greens are a great source of calcium, however in high oxalate greens, the oxalic acid may bind with minerals such as calcium. It is advised to add a Vit C source at the same time, so that the Vit C will bind with it and not the minerals. Put a little lemon or lime on your greens/in your smoothies.

Almonds, hazelnuts and sesames are also high in calcium.... Ditto with them, only the phytates in nuts can bind with the calcium and make it not so available, so soaking your nuts and seeds can free up the minerals by getting rid of the phytates.

HTH.

Mary Kayl

[spicyfull]

Green Smoothies................

[Raw Angel Mom]

Also Sesame seed. You can make a delicious milk

1/4 cup of raw sesame seed
1 cup 1/4 of water
4 raw date

Blend well. Use a nut bag to extra the pulp but if you don't mind, it would be extra viber.

East flax seed for the fiber and the omega 3/6

Raw food is indeed easy, your body is more in tune with you and will tell you what it needs.

If you are worry about your bone, this is magnesium that you need to get. Calcium is of the muscle and orther function. Our body will transfor the magnesiums for the perfect calcium in the bone.

Read the China Study, you will see that plant food is truly safe and the way to go.

[Amberly]

I always have more fiber than that when I am eating raw. When I have carrot pulp I get about 65-70 grams of fiber with only about 1500 or less calories.