Fat souces, and calonutirent ratio [WAS] new with questions

[Guest guest]

Hi Rich..

 

yes, most all foods have some fat. I've found the use of the

following two tools very helpful in sorting out what contains what:

 

www.nutridiary.com

 

does a great job of listing what foods have what in them.

registration is free..

 

and

 

http://www.nutritiondata.com/nutrient-search.html

 

will let you search by any category you'd like..

it's also free..

 

here's a listing of foods highest if fat from fruits/fruit juices:

(calories per 100 grams) - from 2nd tool

 

001 15.4 Avocados, raw, California

002 15.3 Olives, pickled, canned or bottled, green

003 14.7 Avocados, raw, all commercial varieties

004 10.7 Olives, ripe, canned (small-extra large)

005 10.1 Avocados, raw, Florida

006 6.9 Olives, ripe, canned (jumbo-super colossal)

007 5.3 Durian, raw or frozen

008 2.0 Rowal, raw

009 1.8 Bananas, dehydrated, or banana powder

010 1.4 Cranberries, dried, sweetened

011 1.3 Carissa, (natal-plum), raw

012 1.2 Litchis, dried [lychee]

013 1.1 Jujube, dried

014 1.1 Sapodilla, raw

015 1.0 Peaches, dehydrated (low-moisture), sulfured, uncooked

016 0.9 Guavas, common, raw

017 0.9 Figs, dried, uncooked

018 0.9 Kumquats, raw

019 0.8 Feijoa, raw

020 0.8 Peaches, dried, sulfured, uncooked

021 0.7 Prunes, dehydrated (low-moisture), uncooked

022 0.7 Groundcherries, (cape-gooseberries or poha), raw

023 0.7 Passion-fruit, (granadilla), purple, raw

024 0.7 Raspberries, raw

025 0.6 Blueberries, frozen, unsweetened

026 0.6 Roselle, raw

027 0.6 Pears, dried, sulfured, uncooked

028 0.6 Apricots, dehydrated (low-moisture), sulfured, uncooked

029 0.6 Cherimoya, raw

030 0.6 Custard-apple, (bullock's-heart), raw

031 0.6 Guavas, strawberry, raw

032 0.6 Sapotes, (marmalade plum), raw

033 0.6 Tamarinds, raw

034 0.6 Blackberry juice, canned

035 0.6 Persimmons, japanese, dried

036 0.6 Apples, dehydrated (low moisture), sulfured, uncooked

037 0.6 Gooseberries, raw

038 0.6 Mangosteen, canned, syrup pack

039 0.5 Raisins, seeded

040 0.5 Kiwi fruit, (chinese gooseberries), fresh, raw

041 0.5 Apricots, dried, sulfured, uncooked

042 0.5 Prickly pears, raw

043 0.5 Elderberries, raw

044 0.5 Mammy-apple, (mamey), raw

 

and here's one for nuts'seeds: (cal/100g)

 

001 79.6 Nuts, pilinuts-canarytree, dried

002 76.1 Nuts, macadamia nuts, dry roasted, without salt added

003 76.1 Nuts, macadamia nuts, dry roasted, with salt added

004 75.8 Nuts, macadamia nuts, raw

005 75.2 Nuts, pecans, oil roasted, without salt added

006 75.2 Nuts, pecans, oil roasted, with salt added

007 74.3 Nuts, pecans, dry roasted, without salt added

008 74.3 Nuts, pecans, dry roasted, with salt added

009 72.0 Nuts, pecans

010 69.1 Nuts, coconut meat, dried (desiccated), creamed

011 68.4 Nuts, pine nuts, dried

012 66.4 Nuts, brazilnuts, dried, unblanched

013 65.2 Nuts, walnuts, english [includes USDA commodity food A259, A257]

014 64.5 Nuts, coconut meat, dried (desiccated), not sweetened

015 64.4 Nuts, hickorynuts, dried

016 62.4 Nuts, hazelnuts or filberts, dry roasted, without salt added

017 62.3 Nuts, formulated, wheat-based, all flavors except macadamia,

without salt

018 61.2 Nuts, hazelnuts or filberts, blanched

019 61.0 Nuts, pine nuts, pinyon, dried

020 60.7 Nuts, hazelnuts or filberts

021 59.1 Nuts, almond butter, plain, without salt added

022 59.1 Nuts, almond butter, plain, with salt added

023 59.0 Nuts, walnuts, black, dried

024 57.7 Nuts, formulated, wheat-based, unflavored, with salt added

025 57.0 Nuts, butternuts, dried

026 56.8 Seeds, sunflower seed kernels, toasted, without salt

027 56.8 Seeds, sunflower seed kernels, toasted, with salt added

028 56.5 Nuts, formulated, wheat-based, flavored, macadamia flavored,

without salt

029 56.4 Seeds, sesame butter, tahini, from unroasted kernels

(non-chemically removed seed coat)

030 56.3 Nuts, mixed nuts, oil roasted, with peanuts, without salt added

031 56.3 Nuts, mixed nuts, oil roasted, with peanuts, with salt added

032 56.2 Nuts, mixed nuts, oil roasted, without peanuts, without salt

added

033 56.2 Nuts, mixed nuts, without peanuts, oil roasted, with salt added

034 55.2 Nuts, almonds, oil roasted, without salt added

035 55.2 Nuts, almonds, oil roasted, with salt added

036 54.8 Seeds, sesame seed kernels, dried (decorticated)

037 53.8 Seeds, sesame butter, tahini, from roasted and toasted

kernels (most common type)

038 53.0 Seeds, sesame butter, tahini, type of kernels unspecified

039 52.8 Nuts, almonds, dry roasted, without salt added [includes USDA

commodity food A255, A263]

040 52.8 Nuts, almonds, dry roasted, with salt added

041 51.4 Nuts, mixed nuts, dry roasted, with peanuts, without salt added

042 51.4 Nuts, mixed nuts, dry roasted, with peanuts, with salt added

043 51.3 Seeds, sunflower seed kernels, oil roasted, without salt

044 51.3 Seeds, sunflower seed kernels, oil roasted, with salt added

045 50.9 Seeds, sesame butter, paste

046 50.6 Nuts, almonds [includes USDA commodity food A256, A264]

047 50.6 Nuts, almonds, blanched

048 50.0 Nuts, beechnuts, dried

049 49.9 Nuts, almonds, honey roasted, unblanched

050 49.8 Seeds, sunflower seed kernels, dry roasted, without salt

 

obviously, the list needs edited to take out cooked foods, etc.

Similar listing available for vegys, but it contained tons of cooked

stuff, etc. you can easily get it at the site.

 

From these two groups, we have lots of good foods that contain fat; I

find that, generally, the issue is not whether we're getting *enough*

fat, but rather how to control our fat intake. and, yes, I'm a

proponent of Doug Graham's 80/10/10 calonutrient ratio manner of

eating, where the goal is to get a *minimum* of 80% of our calories

from carbohydrates, mainly fruits, and a *maximum* of 10% of each of

protein and fat. My personal experience of those ratios is that my

body responds well to those ratios.

 

and within the general spectrum of " whole, raw, fresh, ripe, organic

or better, fruits, vegys, and limited nuts and seeds " we can find our

needed foods.

 

I recently read a long article comparing our bodies to

cars/automobiles. It compared car parts/fluids to body needs like this:

it described our need for protein, as car parts: that you need some,

they generally last a long time, and may need to be replaced

sometimes, and don't normally *all* need replaced at the same time;

 

carbohydrates as being like the car's fuel - that our bodies need the

highest proportion of this, just like a car needs the most gas;

 

fats as being like a car's oil - used for lubrication, only need to

add a small amount at a time, and our bodies are even better off, in

that the " oil " doesn't need changed, en masse, like a car's

 

and water, if a car didn't recycle its water, to think of the water

consumption that would be needed. I found the comparison fun.

 

I also think of the Tin Man from the Wizard of Oz -- he also needed a

little oil!

 

 

 

all the best,

 

Bob Farrell

Personal Health Creation Coach

 

rawfood , " Froggy " <seconaphim> wrote:

> rawfood , " Bob Farrell " <rjf2@t...> wrote:

> > Hi again, Rich!

> >

> > re: the avocadoes - I guess you and I just " see " them differently -

> > they are indeed, a fine food, if eaten sparingly. They are *waayyy*

> > too high in fat: like 75%, as I posted earlier.

> >

> > I, and many others, find that what works best is to keep our dietary

> > intake of fat to <10%. One whole avocado will skew an entire day to

> > over that! We already get fats from most other fruits, we don't

> need

> > to load up on it from avocadoes. Fats from avocado *do* work: we

> just

> > don't need *much* of them.

>

> what fruit/produce has fat in it and how much? i'm sure they all have

> some but which ones come to mind for you as some of the highest fat

> content besides avos, nuts or seeds?

>

> >

> > The reason I've put that in response to fairly new rfers or

> > transitioners, is that it's far too easy to make the early RF

> mistake

> > of substituting fruit/nut/seed fat for the fat that we were used to

> on

> > SAD. I made this mistake myself, personally. Just offering

> > suggestions to help some newer folks avoid a few of the " landmines "

> on

> > the path. We only have two real choices for calories in our diet:

> > fruits or fats.

>

> once again, which fruits do you think are best for fats?

>

> www.rawfoodeaters

[Guest guest]

rawfood , " Bob Farrell " <rjf2@t...> wrote:

>

> Hi Rich..

>

> yes, most all foods have some fat. I've found the use of the

> following two tools very helpful in sorting out what contains what:

>

> www.nutridiary.com

>

> does a great job of listing what foods have what in them.

> registration is free..

>

> and

>

> http://www.nutritiondata.com/nutrient-search.html

>

> will let you search by any category you'd like..

> it's also free..

>

> here's a listing of foods highest if fat from fruits/fruit juices:

> (calories per 100 grams) - from 2nd tool

>

> 001 15.4 Avocados, raw, California

> 002 15.3 Olives, pickled, canned or bottled, green

> 003 14.7 Avocados, raw, all commercial varieties

> 004 10.7 Olives, ripe, canned (small-extra large)

> 005 10.1 Avocados, raw, Florida

> 006 6.9 Olives, ripe, canned (jumbo-super colossal)

> 007 5.3 Durian, raw or frozen

> 008 2.0 Rowal, raw

> 009 1.8 Bananas, dehydrated, or banana powder

> 010 1.4 Cranberries, dried, sweetened

> 011 1.3 Carissa, (natal-plum), raw

> 012 1.2 Litchis, dried [lychee]

> 013 1.1 Jujube, dried

> 014 1.1 Sapodilla, raw

> 015 1.0 Peaches, dehydrated (low-moisture), sulfured, uncooked

> 016 0.9 Guavas, common, raw

> 017 0.9 Figs, dried, uncooked

> 018 0.9 Kumquats, raw

> 019 0.8 Feijoa, raw

> 020 0.8 Peaches, dried, sulfured, uncooked

> 021 0.7 Prunes, dehydrated (low-moisture), uncooked

> 022 0.7 Groundcherries, (cape-gooseberries or poha), raw

> 023 0.7 Passion-fruit, (granadilla), purple, raw

> 024 0.7 Raspberries, raw

> 025 0.6 Blueberries, frozen, unsweetened

> 026 0.6 Roselle, raw

> 027 0.6 Pears, dried, sulfured, uncooked

> 028 0.6 Apricots, dehydrated (low-moisture), sulfured,

uncooked

> 029 0.6 Cherimoya, raw

> 030 0.6 Custard-apple, (bullock's-heart), raw

> 031 0.6 Guavas, strawberry, raw

> 032 0.6 Sapotes, (marmalade plum), raw

> 033 0.6 Tamarinds, raw

> 034 0.6 Blackberry juice, canned

> 035 0.6 Persimmons, japanese, dried

> 036 0.6 Apples, dehydrated (low moisture), sulfured, uncooked

> 037 0.6 Gooseberries, raw

> 038 0.6 Mangosteen, canned, syrup pack

> 039 0.5 Raisins, seeded

> 040 0.5 Kiwi fruit, (chinese gooseberries), fresh, raw

> 041 0.5 Apricots, dried, sulfured, uncooked

> 042 0.5 Prickly pears, raw

> 043 0.5 Elderberries, raw

> 044 0.5 Mammy-apple, (mamey), raw

>

 

weel, since my eating starts with peaches on down i'm not getting

much fat from the produce i eat, the general stuff you can buy in a

typical produce store, so two avocados a day is probably a good thing

for me.

 

> and here's one for nuts'seeds: (cal/100g)

>

> 001 79.6 Nuts, pilinuts-canarytree, dried

> 002 76.1 Nuts, macadamia nuts, dry roasted, without salt added

> 003 76.1 Nuts, macadamia nuts, dry roasted, with salt added

> 004 75.8 Nuts, macadamia nuts, raw

> 005 75.2 Nuts, pecans, oil roasted, without salt added

> 006 75.2 Nuts, pecans, oil roasted, with salt added

> 007 74.3 Nuts, pecans, dry roasted, without salt added

> 008 74.3 Nuts, pecans, dry roasted, with salt added

> 009 72.0 Nuts, pecans

> 010 69.1 Nuts, coconut meat, dried (desiccated), creamed

> 011 68.4 Nuts, pine nuts, dried

> 012 66.4 Nuts, brazilnuts, dried, unblanched

> 013 65.2 Nuts, walnuts, english [includes USDA commodity food

A259, A257]

> 014 64.5 Nuts, coconut meat, dried (desiccated), not sweetened

> 015 64.4 Nuts, hickorynuts, dried

> 016 62.4 Nuts, hazelnuts or filberts, dry roasted, without

salt added

> 017 62.3 Nuts, formulated, wheat-based, all flavors except

macadamia,

> without salt

> 018 61.2 Nuts, hazelnuts or filberts, blanched

> 019 61.0 Nuts, pine nuts, pinyon, dried

> 020 60.7 Nuts, hazelnuts or filberts

> 021 59.1 Nuts, almond butter, plain, without salt added

> 022 59.1 Nuts, almond butter, plain, with salt added

> 023 59.0 Nuts, walnuts, black, dried

> 024 57.7 Nuts, formulated, wheat-based, unflavored, with salt

added

> 025 57.0 Nuts, butternuts, dried

> 026 56.8 Seeds, sunflower seed kernels, toasted, without salt

> 027 56.8 Seeds, sunflower seed kernels, toasted, with salt

added

> 028 56.5 Nuts, formulated, wheat-based, flavored, macadamia

flavored,

> without salt

> 029 56.4 Seeds, sesame butter, tahini, from unroasted kernels

> (non-chemically removed seed coat)

> 030 56.3 Nuts, mixed nuts, oil roasted, with peanuts, without

salt added

> 031 56.3 Nuts, mixed nuts, oil roasted, with peanuts, with

salt added

> 032 56.2 Nuts, mixed nuts, oil roasted, without peanuts,

without salt

> added

> 033 56.2 Nuts, mixed nuts, without peanuts, oil roasted, with

salt added

> 034 55.2 Nuts, almonds, oil roasted, without salt added

> 035 55.2 Nuts, almonds, oil roasted, with salt added

> 036 54.8 Seeds, sesame seed kernels, dried (decorticated)

> 037 53.8 Seeds, sesame butter, tahini, from roasted and toasted

> kernels (most common type)

> 038 53.0 Seeds, sesame butter, tahini, type of kernels

unspecified

> 039 52.8 Nuts, almonds, dry roasted, without salt added

[includes USDA

> commodity food A255, A263]

> 040 52.8 Nuts, almonds, dry roasted, with salt added

> 041 51.4 Nuts, mixed nuts, dry roasted, with peanuts, without

salt added

> 042 51.4 Nuts, mixed nuts, dry roasted, with peanuts, with

salt added

> 043 51.3 Seeds, sunflower seed kernels, oil roasted, without

salt

> 044 51.3 Seeds, sunflower seed kernels, oil roasted, with salt

added

> 045 50.9 Seeds, sesame butter, paste

> 046 50.6 Nuts, almonds [includes USDA commodity food A256,

A264]

> 047 50.6 Nuts, almonds, blanched

> 048 50.0 Nuts, beechnuts, dried

> 049 49.9 Nuts, almonds, honey roasted, unblanched

> 050 49.8 Seeds, sunflower seed kernels, dry roasted, without

salt

>

 

how about peanuts? i couldn't find them at the site you mentioned, i

eat mostly raw peanuts as my raw nut since they're so much cheaper

than all the other raw nuts.

 

> obviously, the list needs edited to take out cooked foods, etc.

> Similar listing available for vegys, but it contained tons of cooked

> stuff, etc. you can easily get it at the site.

>

> From these two groups, we have lots of good foods that contain fat;

I

> find that, generally, the issue is not whether we're getting

*enough*

> fat, but rather how to control our fat intake. and, yes, I'm a

> proponent of Doug Graham's 80/10/10 calonutrient ratio manner of

> eating, where the goal is to get a *minimum* of 80% of our calories

> from carbohydrates, mainly fruits, and a *maximum* of 10% of each of

> protein and fat. My personal experience of those ratios is that my

> body responds well to those ratios.

>

 

i probably fit into that category.

 

> and within the general spectrum of " whole, raw, fresh, ripe, organic

> or better, fruits, vegys, and limited nuts and seeds " we can find

our

> needed foods.

>

> I recently read a long article comparing our bodies to

> cars/automobiles. It compared car parts/fluids to body needs like

this:

> it described our need for protein, as car parts: that you need some,

> they generally last a long time, and may need to be replaced

> sometimes, and don't normally *all* need replaced at the same time;

>

> carbohydrates as being like the car's fuel - that our bodies need

the

> highest proportion of this, just like a car needs the most gas;

>

> fats as being like a car's oil - used for lubrication, only need to

> add a small amount at a time, and our bodies are even better off, in

> that the " oil " doesn't need changed, en masse, like a car's

>

 

but we do need some oil is the point here.

 

> and water, if a car didn't recycle its water, to think of the water

> consumption that would be needed. I found the comparison fun.

>

 

if i really lived at the pace i should and te the appropriate watery

produce all day, all fruit probably, i believe i wouldn't have to

drink water, that i would get all my water needs from the food i

eat. it's a goal, i think that's the way i should be, not drinking

water. of course, in nature, to just go over to a spring and start

drinking could be a good thing.

 

> I also think of the Tin Man from the Wizard of Oz -- he also needed

a

> little oil!

>

>

>

> all the best,

>

> Bob Farrell

> Personal Health Creation Coach

>

[Guest guest]

> > Hi Rich..

----big snips----

 

>

> weel, since my eating starts with peaches on down i'm not getting

> much fat from the produce i eat, the general stuff you can buy in a

> typical produce store, so two avocados a day is probably a good

thing for me.

 

doubtful, and possible - see offer below.

 

 

>

> how about peanuts? i couldn't find them at the site you mentioned, i

> eat mostly raw peanuts as my raw nut since they're so much cheaper

> than all the other raw nuts.

 

that's probably because they're not a nut at all - they're a legume,

and definitely not designed to be eaten raw; our bodies aren't setup

to digest raw legumes well.

 

here's the info on peanuts:

 

001 52.5 Peanuts, all types, oil-roasted, with salt

002 51.5 Peanut butter, chunky, vitamin and mineral fortified

003 51.2 Peanuts, valencia, oil-roasted, with salt

004 51.2 Peanuts, valencia, oil-roasted, without salt

005 50.8 Peanut butter, smooth, vitamin and mineral fortified

006 50.4 Peanut butter, smooth style, with salt

007 50.4 Peanut butter, smooth style, without salt

008 49.9 Peanut butter, chunk style, with salt

009 49.9 Peanut butter, chunk style, without salt

010 49.9 Peanut butter, reduced sodium

011 49.7 Peanuts, all types, dry-roasted, with salt

012 49.7 Peanuts, all types, dry-roasted, without salt

013 49.6 Peanuts, spanish, raw

014 49.5 USDA Commodity, Peanut Butter, smooth

015 49.3 Peanuts, all types, oil-roasted, without salt

016 49.2 Peanuts, all types, raw

017 49.0 Peanuts, spanish, oil-roasted, with salt

018 49.0 Peanuts, spanish, oil-roasted, without salt

019 48.7 Peanuts, virginia, raw

020 48.6 Peanuts, virginia, oil-roasted, with salt

021 48.6 Peanuts, virginia, oil-roasted, without salt

022 47.6 Peanuts, valencia, raw

023 34.0 Peanut butter, smooth, reduced fat

 

> > and, yes, I'm a

> > proponent of Doug Graham's 80/10/10 calonutrient ratio manner of

> > eating, where the goal is to get a *minimum* of 80% of our calories

> > from carbohydrates, mainly fruits, and a *maximum* of 10% of each of

> > protein and fat. My personal experience of those ratios is that my

> > body responds well to those ratios.

 

 

 

> i probably fit into that category.

 

**I think you might be quite surprised if you do the analysis: I was

actually quite shocked when I first checked mine early this year. I

thought I was doing ok, with just a little avo, a few nuts/seeds, and

a " little " olive oil for my salad. When I checked, I was getting over

40% of my calories from fats! as it turns out, this is apparently a

common problem for many new RawFooders: it certainly was for me. We

can only really get enough calories from either one of two sources -

either fruits or fats.

 

With both eating 2 avos a day, and eating raw peanuts, I'd say you'd

have a high likelihood of being well over 10% calories from fat.

You might want to check it and see.

I just did an analysis for Kay (she's been on this board for a while,)

over at 's RawSchool board, and posted it in the pictures

section, for a look at a 1,500 cal diet, that came out like

87%C/5%P/8%F, with only 1/2 an avo in there.

Once you're in the board, you can see the pic here:

Photos

Photos

All Albums | Photo Albums > Nutridiary > Kay's Day

 

have fun..

 

all the best,

 

Bob Farrell

Personal Health Creation Coach

[Guest guest]

rawfood , " Bob Farrell " <rjf2@t...> wrote:

> > > and, yes, I'm a

> > > proponent of Doug Graham's 80/10/10 calonutrient ratio manner of

> > > eating, where the goal is to get a *minimum* of 80% of our

calories

> > > from carbohydrates, mainly fruits, and a *maximum* of 10% of

each of

> > > protein and fat. My personal experience of those ratios is

that my

> > > body responds well to those ratios.

>

> > i probably fit into that category.

>

> **I think you might be quite surprised if you do the analysis: I was

> actually quite shocked when I first checked mine early this year. I

> thought I was doing ok, with just a little avo, a few nuts/seeds,

and

> a " little " olive oil for my salad. When I checked, I was getting

over

> 40% of my calories from fats!

 

i only eat produce so what fat i'm getting is that one percent or

less that's in all the other commonly available produce besides

avos. raw nuts are a temporary thing.

 

> as it turns out, this is apparently a

> common problem for many new RawFooders: it certainly was for me. We

> can only really get enough calories from either one of two sources -

> either fruits or fats.

 

so fruits and fats are best to eat as far as food is concerned with

limited fats. well, i'll probably fill in some space with vegetables

as i like them, i still have a taste for them, i haven't aquired that

purity of taste that would lead me to only fruits, if it's true that

we're meant to eat only fruits, my jury's still out on that one.

like i bought some carrots today because i like them, i like

different tastes besides just fruit all the time and vegetables

supply that now and then. i'm so limited in what i can eat as a

produce eater that i pretty much have to utilize them all at some

point.

 

> With both eating 2 avos a day, and eating raw peanuts, I'd say you'd

> have a high likelihood of being well over 10% calories from fat.

> You might want to check it and see.

 

if i could stay with the diet i like, mostly fruit a little vegetable

and two avos a day, no nuts, then i'd fit into the 80/10/10 (what't

the other 10 by the way, i forget) i'm sure and that's the way i plan

to eat soon enough. i'm just using nuts to process anger and get

over the hump of being comfortably raw again. i may cut them out or

use them occasionally for a long time, hard to say.

 

> I just did an analysis for Kay (she's been on this board for a

while,)

> over at 's RawSchool board, and posted it in the pictures

> section, for a look at a 1,500 cal diet, that came out like

> 87%C/5%P/8%F, with only 1/2 an avo in there.

> Once you're in the board, you can see the pic here:

> Photos

> Photos

> All Albums | Photo Albums > Nutridiary > Kay's Day

>

> have fun..

 

we have street concerts here in philadelphia and i was at one earlier

and this black woman, appearing somewhat spaced out, starting dancing

in front of the band, i was so entertained that i decided to dance

with her for a little while, while the crowd looked on in amusement.

soon thereafter she let her shirt top fall, exposing her breast and a

cop had a talk with her, so yea, i'm having fun.

 

rich