I've been Raw Till 4 for about a month now and everything's great, I've gained a little bit of weight but I'm just waiting it out as I feel amazing and would never go back :) I've been logging my food on cronometer regularly, and I never get enough vitamin E. I googled it and they say that vitamin E is usually obtained through fat soluble foods. Since RT4 is low fat, how do we obtain enough vitamin E? I suppose if we're consuming 3000+ calories a day, we get it from the fruits and starches, however I usually only eat 2000-2500 a day (That's all my food drive desires), so...? Thanks c:
I don't pay attention to the small stuff. I just eat real food. Plenty of high carb whole plant foods, mega veggies, mega fruits, and starches. Eat different varieties of seasonal plant foods as they come available throughout the year, you'll get all the nutrients you need. No worries.
Also squash, broccoli, spinach, kiwi, asparagus, chickpeas, tomatoes, wheat, nuts, etc..
Honestly I wouldn't worry about it too much as long as you're getting a variety of whole foods and you feel good. Many days I don't get enough calcium, selenium, zinc, or sodium either. Other days I'm way over. It all balances out and our bodies are good at managing nutrient requirements on a day to day basis.
Excess fiber is digested by our gut bacteria and turns it into essential fatty acids. So even on a low fat diet, as long as you're getting fiber you will absorb fat soluble vitamins.
Okay, sounds good. Thank you! :)
2000 calories is not a lot.
Are you at a healthy body weight?
Don't worry about the Vit E just make sure you are eating enough calories.
I agree with all the responses so far re' nutrients balancing out over time on a whole foods plant-based diet; more of one nutrient one week, a bit less the next week.
I hit/boost mine by including a small amount of almonds in some form most days, while remaining low fat.