Illustration of a calorie counter encased in a green apple
Diet Digest Issue 01 Resources

Count Calories to Power Through Each Day

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When I gave a talk at the June 2012 Arnold’s Way potluck on the day I launched Fruit-Powered.com and my raw food transition book, Alive!, one key subject I covered is the importance of counting calories. All too often, I hear from folks who desire to make changes in diet and begin drinking green smoothies. Some feel little change, though. Some of these folks might’ve been eating an apple and a couple of bananas a day along with a small salad with lunch or dinner, but now they’ve merely filled their blender with the apple, bananas and a few large leaves of lettuce and drink a green smoothie for breakfast. This smoothie might be just 300 calories—definitely not a full breakfast.

Other times, I see folks “making good” on their goal to eat healthfully by having salads with lots of greens and chunks of cucumber and tomato but also see chicken, tuna, hard-boiled eggs, cheese or a fatty dressing slathered over the salad. In a case such as this, most calories come from fat and protein, far more than the maximum 10 percent of each Dr. Doug Graham recommends in The 80/10/10 Diet. Thus, a salad of, say, 700 calories contains only 100 calories from lettuce and chunks of cucumber and tomato. These 100 calories of raw greens and nonsweet fruits represent just a small fraction of folks’ total daily calories.


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The 80/10/10 Diet by Dr. Douglas Graham
The longtime raw fooder's low-fat lifestyle program is trailblazing. Experience weight management, vibrant health, disease reversal and athletic performance. Available in e-book, paperback and audio formats.

In yet another example, some transitioning raw fooders might start off their mornings with a semi-substantial green smoothie but have just a large salad for lunch. I was this person, confused about what to eat for each of my meals. It took hearing Harley “Durianrider” Johnstone pound in my brain via a 30BananasADay.com video the importance of counting calories for me to break out of an undercarbed daze and start logging my calories on Cronometer.com! The only way to succeed leading a low-fat raw food diet is by enjoying fruits for all your meals, including dinner, and to be sure you consume enough greens. Green smoothies and a large salad after a fruit dinner help make this easy to do!

Food diary entry on Cronometer.com
Cronometer.com is a wonderful resource and tool for counting calories and analyzing nutritional intake.

Some might balk at the thought of counting calories, but I challenge anyone transitioning to a low-fat raw vegan diet to unequivocally state they know they’re consuming the amount of greens Graham recommends in The 80/10/10 Diet: 2 to 6 percent of total calories. Additionally, all of us have instinctively counted calories our entire lives, from knowing how many slices of pizza it took to fill up to how many cups of bean chili would satiate us. To this point, with a lifestyle built on fruits and greens, the calorie count for foods is much lesser compared with cooked foods despite much greater volumes.

These days, I still make it a point to count my calories using Cronometer. I need no longer weigh most fruits and vegetables but find it helpful to continue weighing greens while punching in estimates for the rest of my foods. I want to be sure I hit my target mark of having 4 percent of my total calories come from greens most days. I count calories because I’m counting on fruit calories to power me through each day! I consume about 4,000 calories a day, and it’d be easy to overlook a few hundred on any given day. The way I look at it, why settle for possibly being undercarbed one afternoon or evening—making my day less than it could be—when I can simply be accountable and plug in my food intake by spending just two minutes a day?

A smoothie of bananas is being blended
Power up with enough calories from fruit to keep you going all day long! Check out recipes for fruit smoothies and green smoothies!

My best advice: Count your calories until, at least, you know you’re in a groove. If you’re transitioning to a low-fat raw vegan lifestyle, you likely will discover your caloric requirements will increase as you progress. If you’re regularly undercarbed, you’re less likely to think this lifestyle works. You can’t drive from Philadelphia to San Francisco if you don’t have enough fuel in your tank, after all. Know how much fruits and greens are in your tank!


Editor of Fruit-Powered.com, Fruit-Powered Digest and Fruit-Powered Video, Brian Rossiter guides health seekers in creating supreme vitality through the Fruit-Powered Life Force Center’s holistic health offerings: the Fruit-Powered Lifestyle Coaching Program and Pain Relief and Postural Alignment Method. Brian is also the author of the raw food transition and recipe books Alive!, A Taste of Raw Food: 7 Days of Smoothies ’n’ Salads and the four-volume Mouthwatering Recipe Book Series.

Explore Brian Rossiter Products in the Fruit-Powered Store

A Taste of Raw Food: 7 Days of Smoothies 'n' Salads by Brian Rossiter (e-book)
A Taste of Raw Food: 7 Days of Smoothies 'n' Salads offers a fun, easy way to transition to a raw food diet or to add more fruits and veggies to your diet. It offers a meal plan of seven smoothie and seven salad recipes—plus much more! Also available as a paperback book.
A Taste of Raw Food: 7 Days of Smoothies 'n' Salads by Brian Rossiter (paperback)
A Taste of Raw Food: 7 Days of Smoothies 'n' Salads offers a fun, easy way to transition to a raw food diet or to add more fruits and veggies to your diet. It offers a meal plan of seven smoothie and seven salad recipes—plus much more! Also available as an e-book.
Alive! by Brian Rossiter (e-book)
Features a four-step program to help you go raw vegan, gaining clarity and vitality while arriving at your natural weight. Includes more than 25 raw food recipes, tool recommendations, fitness focus, insight from Arnold Kauffman and Megan Elizabeth and more! Also available as a paperback book.
Alive! by Brian Rossiter (paperback)
Features a four-step program to help you go raw vegan, gaining clarity and vitality while arriving at your natural weight. Includes more than 25 raw food recipes, tool recommendations, fitness focus, insight from Arnold Kauffman and Megan Elizabeth and more! Also available as an e-book.
Appetizers, Snacks and Party Dishes: Recipes from Raw Food Trailblazers by Brian Rossiter (e-book)
Appetizers, snacks and party dishes are perfect to enjoy by yourself or share with company! Volume 2 of the four-volume Mouthwatering Recipe Book Series features 20 sweet and savory recipes that will keep you and companions reaching for more! Also available as a paperback book.
Appetizers, Snacks and Party Dishes: Recipes from Raw Food Trailblazers by Brian Rossiter (paperback)
Appetizers, snacks and party dishes are perfect to enjoy by yourself or share with company! Volume 2 of the four-volume Mouthwatering Recipe Book Series features 20 sweet and savory recipes that will keep you and companions reaching for more! Also available as an e-book.
Dressings, Dips, Spreads, Sauces and Salsas: Recipes from Raw Food Trailblazers by Brian Rossiter (e-book)
Dressings, dips, spreads, sauces and salsas are often recipes that bring dishes such as salads to heightened levels of enjoyment! Volume 4 of the four-volume Mouthwatering Recipe Book Series features 20 savory and sweet concoctions that stand on their own as side dishes or add a layer! Also available as a paperback book.
Dressings, Dips, Spreads, Sauces and Salsas: Recipes from Raw Food Trailblazers by Brian Rossiter (paperback)
Dressings, dips, spreads, sauces and salsas are often recipes that bring dishes such as salads to heightened levels of enjoyment! Volume 4 of the four-volume Mouthwatering Recipe Book Series features 20 savory and sweet concoctions that stand on their own as side dishes or add a layer! Also available as a paperback book.
Main Courses, Salads and Soups: Recipes from Raw Food Trailblazers by Brian Rossiter (e-book)
Main courses, salads and soups are the perfect way to cap your evenings! Volume 3 of the four-volume Mouthwatering Recipe Book Series features 20 menu-spanning recipes for main courses, lively salads and hearty soups! Also available as a paperback book.
Main Courses, Salads and Soups: Recipes from Raw Food Trailblazers by Brian Rossiter (paperback)
Main courses, salads and soups are the perfect way to cap your evenings! Volume 3 of the four-volume Mouthwatering Recipe Book Series features 20 menu-spanning recipes for main courses, lively salads and hearty soups! Also available as an e-book.
Smoothies: Recipes from Raw Food Trailblazers by Brian Rossiter (e-book)
Smoothies are the perfect way to enjoy fruits and greens! Volume 1 of the four-volume Mouthwatering Recipe Book Series features 20 recipes for delicious, rainbow-colored fruit smoothies and cleansing, nourishing green smoothies! Also available as a paperback book.
Smoothies: Recipes from Raw Food Trailblazers by Brian Rossiter (paperback)
Smoothies are the perfect way to enjoy fruits and greens! Volume 1 of the four-volume Mouthwatering Recipe Book Series features 20 recipes for delicious, rainbow-colored fruit smoothies and cleansing, nourishing green smoothies! Also available as an e-book.
Whole Mouthwatering Recipe Book Series by Brian Rossiter (e-books)
Enjoy the entire four-volume Mouthwatering Recipe Book Series, featuring 80 recipes from raw food trailblazers across the world! Titles included are Smoothies; Appetizers, Snacks and Party Dishes; Main Courses, Salads and Soups; and Dressings, Dips, Spreads, Sauces and Salsas.

About the author

Brian Rossiter

Brian Rossiter

Editor of Fruit-Powered.com, Fruit-Powered Digest and Fruit-Powered Video, Brian Rossiter guides health seekers in creating supreme vitality through the Fruit-Powered Life Force Center's holistic health offerings: the Pain Relief and Postural Alignment Method and Fruit-Powered Lifestyle Coaching Program. Brian is also the author of the raw food transition and recipe books Alive!, A Taste of Raw Food: 7 Days of Smoothies 'n' Salads and the four-volume Mouthwatering Recipe Book Series.

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