Nutritionally Targeted Eating

I haven’t posted a raw food update for a while. I have found it very time-consuming to record everything I eat (to work out my raw percentages) and I was also disappointed in the time it was taking to see results.

I recorded data for almost 3 months and although I recognised a change in my skin tone and my mood, my energy levels were still up and down and my sleeping was very restless towards the end.

My recent hospital appointment where they discussed the tests they would do for recurrent miscarriage have left me thinking such a lot about the connection between diet and fertility.

I have been wondering a lot about my folate and B12 levels and whether they would come back normal.

Wouldn’t it be nice to know that if you ate a certain set of foods in a 24 hour period they would provide you with everything you needed nutritionally? To know that a certain meal plan would cover you for everything from calcium and iron to the entire B vitamin complex?

As a fact-lover and list-maker, this kind of information is what I feel would help me eat the best food that I could.

And then I started thinking – the information for all of this is available, what if I did plan out a day’s worth of meals that gave me everything I needed from food? No supplements, no guessing, no worrying, no wondering about deficiencies… would it be possible?

Well, it turns out it is!

My time is limited, so what I have done is accurate enough to satisfy my curiosity, but is probably not watertight (quality and quantity of food, and human error, etc.).

However, I have found this whole exercise to be so useful in giving me a perspective on what I should be eating to meet what my body needs.

So here it is, a day’s worth of food that in its entirety will reach (and in most cases succeed) the UK RNI (reference nutrient intake) levels for all listed vitamins and minerals (for an 18-50 year old, non-pregnant female):


  • 1 pot whole milk plain yoghurt
  • 1 kiwi fruit
  • 20g walnuts
  • 14g sunflower seeds
  • 120ml prune juice


  • 2 eggs
  • 25g cheese
  • 30g spinach (pref. raw)
  • 1 apple


  • 100g meat (e.g. pork loin, beef steak, chicken breast, lamb chop)
  • 1 medium carrot
  • 70g spinach
  • 90g broccoli


  • 1 banana
  • 50g 70-85% cocao dark chocolate
  • 28g pumpkin seeds


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