During the initial detoxification and rebuilding  phases, a low-fat vegan diet may not seem sufficient, but if you stick 
with it and live a healthful lifestyle in a climate that is not too c old, it becomes apparent that the 80/10/10 diet is the optimum way to 
go. Robert Dyckman, New York, New York 
Last year, I heard Dr. Graham speak about the 80/10/10  ratio of nutrients, and even though I’d been off the standard 
American diet (SAD) for three years, I still occasionally felt slu ggish and a bit clogged up when I overconsumed nuts, seeds, and 
other fats. Now, while that was still better than the way I felt afte r a SAD meal, I prefer enjoying superior health, not just average or 
“standard.”  
So I made changes in my eating habits, vectoring my diet in the directi on of 80/10/10 , and in a very short period of time I felt 
more energetic during and after exercise, slept better, felt calmer  and more at ease, saw better definition in my muscles, and perhaps 
best of all for me (an actor and singer), my singing voice was clearer a nd stronger! It also now takes a heck of a lot less time to 
warm up my voice before I perform. This year has been amazingly healthful and I feel grateful for th e bounty that awaits me every single day. Thanks Dr. Graham 
for your inspiration and wonderful knowledge! Sky Grealis, New Brunswick, New Jersey 
I was so pleased with the results when I first transitioned to a raw die t, and I thought I could eat anything raw with abandon 
and maintain perfect health. When I found myself as tired as I had b een before raw, I blamed it on “detox.” Luckily , it was at that 
point that I found Dr. Graham and the 811  way of eating. Thanks to him and this program, I am energetic, have lost 35 poun ds, and 
have been able to put on solid muscle for the first time in my life. Dr. Graham is the most down-to-earth leader in the raw food movement—one w ho offers common-sense advice and speaks 
the truth even if the world doesn’t seem ready to hear it. Hats off to Dr. Gr aham and low-fat raw veganism! Tera Warner , Montréal, Québec, Canada 
I’ve spent 30 years feeling lost in my own skin. I’ve never suffered an y significant health issues, and I always had tonnes of 
energy (relatively speaking), but I’d look in the mirror and think, “Th ose are my legs!? That’s my skin! ?” This morning I woke up 
feeling tearful appreciation for the fact that after 30 years of str uggling with insecurity and self confidence, I’m finally starti ng to feel 
comfortable in my own skin. My skin is soft, water retention disappears more a nd more every day. I know my limits, I control my 
food (instead of it controlling me). This, the result of working relentles sly toward achieving 811rv . I understand that health is more than nutrition, but for me, when proper nu trition has been applied, everything else sort of 
settles right into place naturally. I had no idea that 811  would have had such a tremendous effect on my life. I thought I was happy, 
high energy , active, and positive … I guess it’s a matter of degree. I’ m thrilled about plunging myself into this living adventure themost I can—and about reveling in this newfound liberty of thought. I look f orward to meeting Dr. Graham next year and thanking 
him in person. Appendix D. Resources for Diet Analysis 
 
A number of websites exist that can analyze the food you eat. Two of my fav orites are FitDay.com  and Nutridiary.com . They calculate your intake of various nutrients and help you make sure  you are getting an appropriate number of calories each day. Most people do not realize just how little fat it takes in the diet to exceed 10% , given that even fruits and vegetables contain some 
fat. The automated calculators are very helpful in this regard. You can also download a PC version of FitDay, which allows you to use the softw are without being on the Internet. Or you 
can download another excellent free program (I consider it the best), cal led CRON-O-Meter , from http://spaz.ca/cronometer. This 
tool yields results including a caloronutrient pie chart; a summary  listing of calories, protein, carbohydrates, lipids, vitamins, and 
minerals; and a detailed breakdown of vitamins, minerals, amino acids, lipi ds, and more. You can view all of this data for any single 
ingredient or food, for any recipe you enter into the program, or for an enti re day’s intake. Unfortunately, there are many variables in the caloronutrient equ ation, and you will find widely differing results among the 
various nutrition-analysis tools on the market (see sidebar, “ Trying to Replicate the Numbers? ” on page 333). Thus, your 
calculations may not correlate exactly (or even closely) with the  ones in this book or with the numbers that others claim to have 
derived. At best, they are rough estimates. Use them accordingly. The USDA Nutrient Database 
The above products and their competitors all use for their underlyin g data the USDA ’s National Nutrient Database for 
Standard Reference, a repository of nutritional information for more tha n 7,300 foods. Available on CD-ROM, as well as online at 
www.nal.usda.gov/fnic/foodcomp/Data, this database tracks more than 100 nutr ients and is the foundation of virtually all public and 
commercial nutrient databases used in the United States and a number  of foreign countries. The database is a compilation of data derived from published scientific and t echnical literature as well as unpublished sources, 
such as the food industry, other government agencies, and research condu cted under USDA contracts with universities and food 
testing laboratories. Unfortunately, less than 15 percent of its inform ation comes from primary laboratory research. The USDA periodically reviews and updates information for some portion of th e foods it tracks and issues new releases of the 
database. For example, release SR-16 (its sixteenth major release) in  January 2004, updated nutrient profiles for 28 raw fruits and 
23 raw and cooked vegetables. At least nine fruits changed significant ly in terms of caloronutrient ratio with that release. Therefore, 
it is a good idea to check that the software you choose for calculating your c alorie and nutrient intake keeps up to date with the most 
recent data from the USDA. As of late 2010, the current release is SR-23. An Inexact Science at Best 
Unfortunately, the information in the USDA database (though it is th e best information available) is of questionable value. A 1993 
General Accounting Office report criticized the Department of A griculture for using lax methods to evaluate nutrients, citing (a mong 
other things) small sample sizes and “little or no supporting inform ation on the testing and quality assurance procedures used to 
develop the data.” 86 
Even under the best of circumstances, nutritional analysis is far  from an exact science. The USDA attempts to address 
“physiological availability” of the caloronutrients in foods, but i t does not consider in any meaningful way , whether the foods are 
cooked or raw, animal or plant. It does not begin to account for nutritional differ ences between conventional produce, organically 
grown produce, and produce grown in highly bioactive soils. At the micronutr ient level, these cultivation methods would yield 
considerably different results. Sadly, Western science is general ly ignorant of such issues at the level that raw nutritional scie nce and 
Natural Hygiene understands them. Nonetheless, the USDA database is the primary source of food nutrient dat a for this nation and beyond. Until some well- 
funded organization with a holistic health perspective and a differen t set of assumptions is able to undertake the nutrient analysis of 
fresh organic produce grown in nutrient-rich soils, the USDA database  is all we have to analyze our nutritional intake. Trying to Replicate the Numbers? If you are mathematically minded and attempt to deconstruct the number s in this book or on the USDA website, you will have 
to do some serious digging. After years of working with these numbers, I ha ve learned some things about their derivation. Atwater Energy Factors: Not 4-4-9 
When assigning calories per gram values to each food item, the USDA does  not simply multiply carbohydrate, protein, and fat by 4, 4, and 9, respectively . Instead, it uses the “Atwater system for determi ning energy values” for whole foods. The Atwater system 
uses specific energy factors that have been determined for basic food com modities. These factors purportedly take into account the 
physiological availability of the energy from these foods. 87 
The more general factors of 4-4-9 calories per gram (kcal/g) were derive d from the specific calorie factors determined by 
Professor W . O. Atwater and his associates a little over a century ag o. As evidenced in the “Food Description” table of the 
Microsoft Access version of the USDA database, Atwater’s system  is significantly more complex than one might expect, for its 
conversion factors vary widely among foods. Here are some examples of the Atwater conversion factors for select ed categories of whole plant foods which, with a few 
exceptions, are consistent for all foods within the category. (Multi-i ngredient prepared foods listed by brand name in the database 
generally reflect industry practices of calculating calories ba sed on the 4-4-9 formula). Vegetables:             fat 8.37      protein 2.44* 
Fruit:                   fat 8.37      protein 3.36 
Nuts & seeds:             fat 8.37      protein 3.47 
Flesh:                  fat 9.02      protein 4.27 
Oils:                   fat 8.84       (oils are 100% fat) 
 
Although the Atwater system does include conversion factors for car bohydrates, the USDA calculates carbohydrates by 
difference (100% – protein % – fat %), ensuring that the three cal oronutrient percentages add up to 100. Some of the nutrient analyses of recipes and foods in this book, as well as the  food charts at the back of this book, use the 
Atwater numbers. However, we used Nutridiary for many of the calculat ions, which employs a slightly modified version of the 4-4-9 
model. Inaccuracies in Nutridiary and FitDay 
* The only instance where the Atwater factors and the general fac tors differ significantly is in the amount of protein contained in 
vegetables. In general, Nutridiary overstates the protein in v egetables by as much as 7 percentage points. FitDay’s error 
(compounded by its use of an outdated version of the USDA database) is more sign ificant, and the protein shown in vegetables can 
be overestimated by as much as 30 percentage points. Because of the extremely  low caloric density of vegetables, however, these 
errors are unlikely to affect your overall caloronutrient ratio by more  than 1%. Varying Options for Common Portions 
In addition to differing conversion factors or outdated versions of the USDA  data, another source of variance among popular 
nutrition-analysis software products is how differently they handl e food portions. One calculator may give you lettuce choices that 
include “head,” “ounces,” and “cups shredded.” Another may offer “grams ” and “innerleaf.” Nutridiary provides the most complete 
drop-down list of common servings for its food items that I have found, a very  useful feature. Operator Error 
Without a food scale, estimating portions can be highly unreliable. Neit her guessing at weight nor choosing from highly subjective 
predetermined measurements like “1 medium fruit” or “2 small stalks”  produces the best results. If you are serious about taking on the 80/10/10  challenge, especially if you plan to analyze nutrition for others, I su ggest 
purchasing a small digital kitchen scale. A useful model is the My W eigh KD 600, which has a 13.2 lb (6 kg) capacity with 0.1 oz (1 
gram) increments, and features hold, tare, and automatic power off funct ions. The KD 600 is available through online auctions for 
about $50. The 80/10/10 Success Guide 
The table that follows lists the macronutrient content of about a dozen c ommon fruits, vegetables, and fats, as well as some 
cooked starches, for those who eat them. You can find data on these foods and dozens  more in The 80/10/10 Success Guide, 
available for purchase on my website, at www.foodnsport.com/shop/charts/th e-801010-success-guide.php. This six-page set of 
full-color laminated charts includes a one-page “cheat-sheet” s ummary of the dietary guidelines in this book, making it a fabulous 
resource for new 80/10/10 enthusiasts or anyone who wishes to share the prin ciples of healthful eating with their friends and loved 
ones. About the Author 
 
 
Dr. Douglas Graham, a lifetime athlete and twenty-seven-year ra w fooder, is an advisor to world-class athletes and trainers 
from around the globe. He has worked professionally with top performers from alm ost every sport and field of entertainment, 
including such notables as tennis legend Martina Navratilova, NBA  pro basketball player Ronnie Grandison, track Olympic sprinter 
Doug Dickinson, pro women’s soccer player Callie Withers, champion ship bodybuilder Kenneth G. Williams, Chicken Soup for 
the Soul  coauthor Mark Victor Hansen, and actress Demi Moore. Dr. Graham is the author of several books on raw food and health, including The High Energy Diet Recipe Guide, Nutrition 
and Athletic Performance , and the forthcoming Prevention and Care of Athletic Injuries . He has shared his strategies for 
success with audiences at more than 4,000 presentations worldwide. Recogni zed as one of the fathers of the modern raw 
movement, Dr. Graham is the only lecturer to have attended and given key note presentations at all of the major raw events in the 
world, from 1997 through 2005. Dr. Graham is a founder of and is currently serving his third term as president of Healthful Living International, the world’s 
premier Natural Hygiene organization. He is on the board of advisors of Voic e for a Viable Future, the Vegetarian Union of North 
America, Living Light Films, and EarthSave International. He ser ves as nutrition advisor to the magazine Exercise, for Men Only 
and authors a column for Get Fresh! and Living Nutrition magazines. Dr. Graham is the creator of “Simply Delicious” cuisine and director  of Health & Fitness W eeks, which provide Olympic- 
class training and nutritional guidance to people of all fitness leve ls in beautiful settings around the world. He is living proof that eatin g 
whole, fresh, ripe, raw, organic food is the nutritional way to vibrant heal th and vitality. Endnotes 
1. “Trends in Intake of Energy and Macronutrients—United States, 1971–2000,” Morbidity and Mortality Weekly Report ,
February 6, 2004, pp. 80–82. Department of Health and Human Services, Centers  for Disease Control and Prevention. Accessed 
at www.cdc.gov/mmwr/PDF/wk/  
mm5304.pdf . ♠
2. U.C. Berkeley News  press release by Sarah Yang, June 1, 2004, as quoted in U.C . Berkeley News , accessed at 
www.berkeley.edu/news/media/releases/2004/06/01_usdiet.shtml. Reprinted by  permission. ♠
3. A widely publicized report from the Centers for Disease Control an d Prevention lists obesity as the nation’s second leading cause 
of preventable death, responsible for 320,000 to 400,000 annual deaths and predicted to soon overt ake tobacco as the number- 
one cause. The number is being adjusted due to a statistical error, but reg ardless of the actual number, there is no doubt that obesity 
is a devastating health issue in our nation. See “CDC: Obesity Dea ths Overstated,” by the Center for Consumer Freedom, dated 
November 23, 2004, available online at www.consumerfreedom.com/news_detail.cfm ?headline=2691. ♠
4. Tanner, Lindsey . “Americans Eat Themselves to Death,” Associate d Press: March 9, 2004. Accessed at 
www.cbsnews.com/stories/2004/03/09/health/main604956.shtml. ♠
5. “American Heart Disease,” from the Franklin Institute Online w ebsite: http://sln.fi.edu/biosci/healthy/stats.html. ♠
6. Arias, Elizabeth and Smith, Betty L. “Deaths: Preliminary Data  for 2001,” National Vital Statistics Reports. V ol. 51, No. 5, 
March 14, 2003. Accessed at www.cdc.gov/nchs/data/nvsr/nvsr51/nvsr51_05.pdf. ♠
7. “Cancer Basics: What Is Cancer and Why Does It Occur?” May 13, 2004. Acce ssed at The Mayo Clinic website: 
www.mayoclinic.com/invoke.cfm?id=CA00003. ♠
8. “Diabetes: Disabling, Deadly , and on the Rise,” April 7, 2004. Centers for D isease Control and Prevention. Accessed at 
www.cdc.gov/nccdphp/aag/aag_ddt.htm. ♠
9. Saxe, John Godfrey (1816–1887). “The Blind Men and the Elephant.” This version  of the famous Indian legend is in the public 
domain. ♠
10. Greger, Michael. Atkins Facts. This 47-page eBook, which contains 487 source references, is available onlin e at 
www.atkinsfacts.org . Quoted with permission. ♠
11. For information on canine caloronutrient requirements, visit  www.m ercola.com/2005/feb/5/pets_grains.htm. ♠
12. Visit www.pcrm.org/health/veginfo/dairy.html for a tremendous amoun t of information about the toxicity of animal milk for 
humans of any age. ♠
13. If you wish to learn more about glycemic index versus glycemic load, vis it www.mendosa.com/gilists.htm. The creator of this 
website, David Mendosa, is coauthor of What Makes My Blood Glucose Go Up...And Down? (New York: Marlowe & Co., 
August 2003). ♠
14. “Evidence-Based Nutrition Principles and Recommendations for the  Treatment and Prevention of Diabetes and Related 
Complications,” Diabetes Care  25:202–212, 2002. Accessed at http://care.diabetesjournals.org/cgi/  
content/full/25/1/202. In addition to making a clear statement in favor of wh ole-fruit sugar for diabetics, this article from the 
American Diabetes Association recommends that Type 2 diabetics c onsume a “very large” amount of fiber—so much, in fact, that 
they predict most people will not enjoy consuming it. The 80/10/10  diet, which consists of essentially 100% high-fiber foods, aligns 
with this guideline perfectly. Here is the quote: “In subjects with type 2 diabetes, it appears that ingestion of very l arge amounts of 
fiber are necessary to confer metabolic benefits on glycemic control, h yperinsulinemia, and plasma lipids. It is not clear whether the 
palatability and the gastro-intestinal side effects of fiber in  this amount would be acceptable to most people.” ♠
15. You can read more about the role of dietary fat in blood-sugar metabolic disorder s in The Pritikin Program for Diet and 
Exercise (New York: Grosset and Dunlap, 1979), by Nathan Pritikin with Patrick M. McGr ady, Jr. I also recommend Health and Survival in the 21st Century  by Ross Horne (Sydney, Australia: Harper Collins, 1997), an out-of-print Nat ural Hygiene book. It 
is now available only on the Web, at www.soilandhealth.org/02/02  
01hyglibcat/020122horne.21stcentury/020122toc.html. See chapters 6 and 16 for informati on specific to fat and diabetes. ♠
16. The information in this sidebar comes from Michael Greger’s Atkins Facts . ♠
17. Dansinger, Michael L., et al. “One Y ear Effectiveness of the Atki ns, Ornish, W eight W atchers, and Zone Diets in Decreasing 
Body W eight and Heart Disease Risk.” Tufts University , New Englan d Medical Center, Boston, Mass. ♠
18. “Major Increase in Diabetes Among Adults Occurred Nationwide B etween 1990 and 1998,” press release dated August 23, 
2000 from the Centers for Disease Control and Prevention. Accessed at www .cdc.gov/  
diabetes/news/docs/000823.htm. ♠
19. Joslin, EP . “Atherosclerosis and Diabetes.” Ann Clin Med 1927;5:1061. ♠
20. Breneman, Carol J. “Type II Diabetes…Self-Induced Disease?” Mill ersville University (1997). This article also cites studies by 
Felber, Anderson, Burkitt, and others, all demonstrating the correlation  between dietary fat and diabetes. Accessed at 
http://home.judson.edu/academic/spinner/diabetes.html. Also, a 2001 Science News article briefly describes Dr. I.M. Rabinowitch’s 
work. Entitled “Diabetic Patients Can Eat Sugar If Fats Are Elimin ated,” the article can be found online at 
www.sciencenews.org/articles/20010915/timeline.asp. ♠
21. V an Eck, W . “The Effect of a Low Fat Diet on the Serum Lipids in Diabetes  and Its Significance in Diabetic Retinopathy . Am J 
Med. 1959; 27:196-211. ♠
22. Anderson, J.W . and W ard, K. “High Carbohydrate, High Fiber Diets for insul in-Treated Men with Diabetes Mellitus. Am J 
Clin Nutr,  1979; 32:2312-21. ♠
23. “Low-Fat Diet Alone Reversed Type 2 Diabetes in Mice,” press rel ease dated September 10, 1998 from the Duke University 
Medical center. Accessed at http://dukemednews.duke.edu/news/artic le.php?id=519. ♠
24. Yiamouyiannis, John. Fluoride the Aging Factor: How to Recognize and Avoid the Devastating Effects of Fluoride. (Delaware, OH: Health Action Press, 1993). ♠
25. For more information about Robert Koch, physician, bacteriologist a nd hygienist (1843–1910), visit 
www.zeiss.com/C12567A100537AB9/ContentsWWWIntern/D0C1165AA71F8BACC1256B45003DDE3D. Int erestingly, 
Koch’s original version of postulate #3 did not contain the word “suscepti ble.” In order to make germ theory consistent, the third 
postulate was changed to say that the germ had to produce the original  disease in a “susceptible” new host. Horne, Ross. Health 
and Survival in the 21 st  Century. (See note #17). In chapter 6, Horne relates, “With the addition of the single  word “susceptible” 
the entire concept of the germ theory is changed. The accent is taken  away from the germ and placed on the word susceptibility…in 
other words, for a germ to cause a disease in anybody , at any time, it can only  do so if the person is susceptible.” ♠
26. Horne, Ross. Health and Survival in the 21 st  Century. See note #17). The Pasteur story begins in chapter 2. Subsequent 
chapters, particularly 4 through 6, contain information specific to the f allacy of the germ theory of disease. Another well-researched 
book on this subject is The Curse of Louis Pasteur: Why Medicine Is Not Healing a Diseased World,  by Nancy Appleton, PhD. (Santa Monica, CA: Choice Publishing, 1997). ♠
27. W adley , Greg and Martin, Angus. “The Origins of Agriculture—a Bi ological Perspective and a New Hypothesis,” Department 
of Zoology , University of Melbourne. Published in Australian Biologis t 6: 96–105, June 1993. Accessed at 
www.acnem.org/journal/19-1_april_2000/origins_of_agriculture.htm. ♠
28. “Trends in Intake of Energy and Macronutrients—United States, 1971–2000.” ( See note #1.) ♠
29. Greger, Michael. Atkins Facts. ♠
30. Horne, Ross. Improving on Pritikin: You Can Do Better. (Australia: Happy Landings Pty. Ltd., 1988). ♠31. Horne, Ross. Improving on Pritikin: You Can Do Better. (Australia: Happy Landings Pty. Ltd., 1988). ♠
32. Technically , some form of gluten (a protein) is found in all grains, but “gluten-free” customarily means free of wheat, barley , or 
rye. Along with spelt, these are the primary grains that trigger a n autoimmune response in people with gluten intolerance. However, 
gluten damages the small intestine in all of us and should be avoided reg ardless of whether we experience acute symptoms. ♠
33. Coleman, John. “Opioids In Common Food Products—Addictive Peptides In Meat, Da iry and Grains.” Accessed at 
www.vegan-straight-edge.org.uk/opioids.htm. ♠
34. To read more about excitotoxins, see “Not Just Another Scare: Toxin Addi tives in Y our Food and Drink,” by Russell L. 
Blaylock, MD. Accessed at www.aspartamekills.com/blayart1.htm. ♠
35. I encourage you to print out the excellent list of dozens of disguised na mes for MSG, available at the “Say NO to MSG” 
website: http://www.saynotomsg.com/basics_list.php. Or better yet, say N O to all  processed foods (anything with a label), and 
avoid the issue entirely. ♠
36. “Trends in Intake of Energy and Macronutrients—United States, 1971–2000.” ♠
37. “Diet, Nutrition and the Prevention of Chronic Diseases: Report of a  Joint WHO/FAO Expert Consultation.” W orld Health 
Organization Technical Report Series, No. 916 (2003). See section 5.1, “Popula tion nutrient intake goals for preventing diet-related 
chronic diseases.” Accessed at www.who.int/hpr/NPH/docs/who_fao_expert_report.pdf. ♠
38. “Report Offers New Eating and Physical Activity Targets to Re duce Chronic Disease Risk,” press release dated September 5, 
2002 from the National Academies’ Institute of Medicine. Accessed at  www4.national  
academies.org/news.nsf/isbn/0309085373?OpenDocument. ♠
39. National Research Council. Recommended Dietary Allowances: 10th Edition , (Washington DC: National Academies Press, 
1989) Accessed at http://books.nap.edu/books/0309046335/html/ . ♠
40. The USDA Nutrient Database for Standard Reference, Release 18 (avai lable at www.nal.usda.gov/fnic/foodcomp/Data) shows 
the protein content for mature mother’s milk to be 6.3% of calories, or 1.03% b y weight. ♠
41. Recommended Dietary Allowances: 10th Edition , pp. 58–59. ♠
42. Campbell, T. Colin. The China Study: Startling Implications for Diet, Weight  Loss, and Long-Term Health . (Dallas, TX: 
BenBella Books, 2004), pp. 30–31. ♠
43. Recommended Dietary Allowances: 10th Edition , pp. 70–71. (See note #41.) ♠
44. Campbell, T. Colin. The China Study. (See note #44.) ♠
45. “Trends in Intake of Energy and Macronutrients—United States, 1971–2000.” ( See note #1.) ♠
46. Recommended Dietary Allowances: 10th Edition , pp. 70–71. (See note #41.) ♠
47. Campbell, T. Colin. The China Study. (See note #44.) ♠
48. “But How Do Y ou Get Enough Protein?,” V egetarian Society of Colorado broc hure. Accessed at www.vsc.org/protein.htm . ♠
49. Millward, D.J. “Optimal Intakes of Protein in the Human Diet.” Proc Nu tr Soc. 1999 May;58(2):403-13. Accessed at 
http://titania.ingentaselect.com/vl=1029643/cl=42/nw=1/rpsv/cgi-bin /cgi?body=linker&ini=nlm&  
reqidx=issn=0029-6651vl=58is=2yr=1999mn=Maypg=403. ♠
50. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Choleste rol, Protein, 
and Amino Acids (Macronutrients),  p. 422. ( Washington DC:  National Academies Press, 2005). Accessed at http://books.nap.edu/openbook.php?record_id=10490&page=422. ♠
51. Campbell, T. Colin. The China Study, p. 271. (See note #44.) ♠
52. Erasmus, Udo. Fats That Heal, Fats That Kill. (Burnaby, Canada:  Alive Publishing Group, 1993), p. 162. ♠
53. Pritikin, Robert. The Pritikin Principle: The Calorie Density Solution. ( Alexandria, Va.: Time-Life Books, 2000). ♠
54. Ornish, Dean. Dr. Dean Ornish's Program for Reversing Heart Disease. (New York/Toronto:  Random House, 1990), p. 
255. ♠
55. Esselstyn, Jr., Caldwell B. Prevent and Reverse Heart Disease. (New York: Penguin Books, 2008), p. 77. ♠
56. Barnard, Neal. Dr . Neal Barnard’ s Program for Reversing Diabetes. (New York: Rodale, 2007), p. 51. ♠
57. Williams, Clyde and Devlin, John T. (editors). Food, Nutrition and Sports Performance . (Van Nostrand Reinhold, 1992). ♠
58. For an overview of the topic of essential fatty acids as they relate  to the raw food diet, see the article “Essential Facts and the 
Organic Athlete,” by Dr. Rick Dina, at www.organicathlete.org/in dex.php?option=com_content&task=view&id=119&Itemid=63. ♠
59. See www.udoerasmus.com/articles/udo/fthftk6.htm. ♠
60. “Interim Summary of Conclusions and Dietary Recommendations on Total  Fat & Fatty Acids,” from the Joint FAO/WHO 
Expert Consultation on Fats and Fatty Acids in Human Nutrition, 10-14 Nove mber, 2008, WHO, Geneva. Accessed at 
www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf. ♠
61. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Choleste rol, Protein, and Amino Acids 
(Macronutrients), p. 423. (See note #53.) ♠
62. Jeff Novick, a superb registered dietitian and former nutrition director  at the Pritikin Longevity Center, states the following on 
Dr. John McDougall’s online discussion forum (you can view it at www.drm cdougall.com/forums/viewtopic.php?t=6293): “There is 
evidence that the actual minimum requirement [for ALA] may be  as low as 0.5 gram a day … so, in regard to Omega 3s, even the 
1.1 to 1.6 may be way more than we really need.”  ♠
63. Nevin KG, Rajamohan T. “Beneficial Effects of Virgin Coconut Oil on  Lipid Parameters and In Vitro LDL Oxidation. Clin 
Biochem. 2004 Sep;37(9):830-5. For more information about the fallacy of popular health claims  for coconut oil, see also Dr. John 
McDougall’s article entitled “  The Newest Food-Cure: Coconut Oil for Health and Vitality ,” in his Ma y 2006 online newsletter, 
available at www.drmcdougall.com/misc/2006nl/may/coconut.htm. ♠
64. Refer to chapters 2 and 3 of Health and Survival in the 21 st  Century (see note #17), which outline clearly the mechanisms by 
which the human body’s innate intelligence—given a proper di et and other conditions—naturally and easily maintains homeostasis
without the assistance of any drugs, herbs, “healing” foods, or interve ntions of any kind. ♠
65. “Trends in Intake of Energy and Macronutrients—United States, 1971–2000.” ( See note #1.) ♠
66. See “Nutrition and W ell-Being A to Z” in the Internet FAQ Archi ves by Thomson Gale, accessed at 
www.faqs.org/nutrition/Smi-Z/W ater.html. (Click “W ater.”) This W eb page describes how body-water percentages fluctuate, with
men and women hovering around 62% and 51% water, respectively. Physical act ivity increases this number as high as 70%, and 
overweight reduces it, down to 36% for the morbidly obese. ♠
67. You can buy a bioimpedance-based body-fat monitor built into a bathroom scale, onli ne or in drugstores, department stores, or 
sporting goods stores. I have used and recommended body-fat scales made by the Ta nita Corporation for many years. For 
information about bioimpedance and other methods of measuring body fat , see the online article entitled “Understanding Body Fat 
Analysis,” excerpted from a 1999 Tanita pamphlet of the same name. Ac cessed at www.healthchecksystems.com/tbf.htm. Click 
“Bioelectrical Impedance (BIA).” ♠68. V olek, JS, W estman, EC. “V ery-Low-Carbohydrate W eight-Loss Diets Rev isited,” Cleveland Clinic J. Med. 2002 
Nov;69(11), 849-862. Accessed at www.ccjm.org/pdffiles/Volek1102.pdf. Low carbohydrate, h igh-fat dietary programs are 
shown to result in weight loss due to appetite-suppressing high blood level s of hydroxybutyrate (a ketone satiety trigger). ♠
69. The “conventional” body-fat percentage recommendations in this  table come from a chart entitled, “Body Fat Ranges for 
Standard Adults,” which you can access at www.tanita.com/MessageF orW omen.shtml#, the website of Tanita Corporation of 
America, Inc. These numbers are based on NIH/WHO BMI guidelines, as re ported by Gallagher, et. al, at the New York Obesity 
Research Center. According to the National Health and Nutrition Ex amination Survey, an estimated 65% of the U.S. population is 
overweight and 30% is obese. Using my body-fat recommendations, these number s would dramatically increase, since NHANES 
defines overweight and obesity as having a BMI of at least 25% and 30%, respec tively. I do not find BMI to be a useful measure, 
given that it attempts to suggest an ideal weight based on height alon e and does not distinguish fat and lean mass. Therefore, I cannot 
provide a recommended number for comparison with the 25 and 30% guidelines quoted abov e. ♠
70. Smith, N.J. “Gaining and Losing W eight in Athletics.” JAMA. 1976;236:149–151. “Muscle mass is increased only through 
muscle work supported by an appropriate increase in food intake. No food, vit amin, drug, or hormone will increase muscle mass.” ♠
71. See the article “Cabin Air Quality ,” on the Boeing website, accessed at 
www.boeing.com/commercial/cabinair/environment.html. Click “c abin pressure” or “air quality .” For more information on the 
significant relationship between altitude and dehydration see Q uinn, Elizabeth, “High Altitude V acations: How To Prepare,” (2006), 
accessed at http://sportsmedicine.about.com/cs/altitude/a/042004.htm. ♠
72. See the Wikipedia entry for “Dehydration,” accessed through http://  en.wikipedia.org/wiki/Main_Page. Search “Dehydration,” 
and click “Symptoms and Prognosis.” ♠
73. See a Medline Plus discussion of dehydration in the "skin turgor" entry  at 
www.nlm.nih.gov/medlineplus/ency/article/003281.htm. ♠
74. Tyls, Josef. “Are Y ou Chronically Dehydrated?” Alive  (#243) January 2003, Alive Publishing Group. Accessed at 
www.alive.com/index.php. Scroll down to “alive index search” click on “H ealth and Disease.” Then scroll down to “Health and 
Disease articles,” and click “Are Y ou Chronically Dehydrated?” ♠
75. Rehrer, N.J. "The Maintenance of Fluid Balance during Exercise," In t. J. Sports Med. 15:122-125, 1994. ♠
76. See www.vanaqua.org/education/aquafacts/seaotters.html. ♠
77. See www.brookfieldzoo.org/pagegen/htm/fix/fg/fg_body.asp?sAnimal=Afri can+lion. ♠
78. According to the Mayo Clinic, an adult stomach is capable of stretching a t the sides to hold nearly a gallon of food and liquid. (See www.mayoclinic.com/health/stomach-cancer/DS00301/DSECTION =3.) The Indiana University School of Medicine, 
however, reports that the average adult stomach stretches to only about  a quarter of its capacity, about two to three pints. (See 
http://medicine.iupui.edu/heartburn/anatomyfiles/notworking.htm .) ♠
79. See www.nutramed.com/digestion. ♠
80. In his book, Pain: It's Not All in Your Head  (Trafford Publishing, 2003), physician assistant and clinical psychologi st Jay Tracy 
explains how deficiencies cause us to crave the nutrients we lack, a nd this signal is misinterpreted as hunger and food cravings. See 
www.trafford.com/4dcgi/robots/02-0228.html. ♠
81. Lucas, F., Sclafani A. “Differential Reinforcing and Satiating E ffects of Intragastric Fat and Carbohydrate Infusions in Rats,” 
Physiol Behav. 1999 May;66(3):381-8. ♠
82. McArdle, William, Katch, Frank I., et al. Exercise Physiology: Energy, Nutrition and Human Performance, third edition. Malvern, P A: Lippincott Williams & Wilkins (1991). See chapter 9, “Human  Energy Expenditure During Rest and Physical Activity , 
pp. 159–161. ♠83. “The Origins of Agriculture.” (See note #29.) ♠
84. “Bayer AG: A Corporate Profile,” p. 39, by Corporate W atch UK, March 1, 2002. Accessed at 
http://archive.corporatewatch.org/profiles/bayer/bayer.rtf. ♠
85. A good layman’s article on the subject of acrylamide is “Acrylamide Angst: Another Annoying Distraction About Food Safety ,” 
by Dr. Allan S. Felsot, an environmental toxicologist at Washington St ate University. Published in the October 2002 issue of 
Agrichemical and Environmental News, the article is available online at www.envirofacs.org/Acrylamide %20Angst.pdf. You can 
learn more about the connection between acrylamide and herbicides at ww w.organicconsumers.org/monsanto/acrylamide.cfm. ♠
86. “Food Nutrition: Better Guidance Needed to Improve Reliability of US DA ’s Food Composition Data.” GAO report # RCED- 
94-30 , October 25, 1993. Accessed at http://archive.gao.gov/t2pbat4/150400.pdf. ♠
87. Some of the information in this sidebar comes from various USDA Web pages a ccessed through 
www.nal.usda.gov/fnic/foodcomp/, pages that document the National Nutrie nt Database for Standard Reference, or from the 
USDA publication, “Composition of Foods: Raw, Processed, Prepared,” avail able at 
www.nal.usda.gov/fnic/foodcomp/Data/SR17/sr17_doc.pdf. For a full descrip tion of Atwater’s work, see Agriculture Handbook 
74 (Merrill and W att, 1973. Energy V alue of Foods…Basis and Derivation). U.S. Gover nment Printing Office. W ashington, DC. 105p. This reference is out of print, but a scanned copy is viewable at www.nal.u sda.gov/fnic/foodcomp/Data/Classics/ah74.pdf. ♠
80_10_10_Diet_-_Douglas_Graham.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        During the initial detoxification and rebuilding  phases, a low-fat vegan diet may not seem sufficient, but if you stick 
with it and live a healthful lifestyle in a climate that is not too c old, it becomes apparent that the 80/10/10 diet is the optimum way to 
go. Robert Dyckman, New York, New York 
Last year, I heard Dr. Graham speak about the 80/10/10  ratio of nutrients, and even though I’d been off the standard 
American diet (SAD) for three years, I still occasionally felt slu ggish and a bit clogged up when I overconsumed nuts, seeds, and 
other fats. Now, while that was still better than the way I felt afte r a SAD meal, I prefer enjoying superior health, not just average or 
“standard. ”  
So I made changes in my eating habits, vectoring my diet in the directi on of 80/10/10, and in a very short period of time I felt 
more energetic during and after exercise, slept better, felt calmer  and more at ease, saw better definition in my muscles, and perhaps 
best of all for me (an actor and singer), my singing voice was clearer a nd stronger. It also now takes a heck of a lot less time to 
warm up my voice before I perform. This year has been amazingly healthful and I feel grateful for th e bounty that awaits me every single day. Thanks Dr. Graham 
for your inspiration and wonderful knowledge. Sky Grealis, New Brunswick, New Jersey 
I was so pleased with the results when I first transitioned to a raw die t, and I thought I could eat anything raw with abandon 
and maintain perfect health. When I found myself as tired as I had b een before raw, I blamed it on “detox. ” Luckily, it was at that 
point that I found Dr. Graham and the 811  way of eating. Thanks to him and this program, I am energetic, have lost 35 poun ds, and 
have been able to put on solid muscle for the first time in my life. Dr. Graham is the most down-to-earth leader in the raw food movement—one w ho offers common-sense advice and speaks 
the truth even if the world doesn’t seem ready to hear it. Hats off to Dr. Gr aham and low-fat raw veganism. Tera Warner, Montréal, Québec, Canada 
I’ve spent 30 years feeling lost in my own skin. I’ve never suffered an y significant health issues, and I always had tonnes of 
energy (relatively speaking), but I’d look in the mirror and think, “Th ose are my legs. That’s my skin. ” This morning I woke up 
feeling tearful appreciation for the fact that after 30 years of str uggling with insecurity and self confidence, I’m finally starti ng to feel 
comfortable in my own skin. My skin is soft, water retention disappears more a nd more every day. I know my limits, I control my 
food (instead of it controlling me). This, the result of working relentles sly toward achieving 811rv. I understand that health is more than nutrition, but for me, when proper nu trition has been applied, everything else sort of 
settles right into place naturally. I had no idea that 811  would have had such a tremendous effect on my life. I thought I was happy, 
high energy, active, and positive … I guess it’s a matter of degree. I’ m thrilled about plunging myself into this living adventure themost I can—and about reveling in this newfound liberty of thought. I look f orward to meeting Dr. Graham next year and thanking 
him in person. Appendix D. Resources for Diet Analysis 
 
A number of websites exist that can analyze the food you eat. Two of my fav orites are FitDay. com  and Nutridiary. com. They calculate your intake of various nutrients and help you make sure  you are getting an appropriate number of calories each day. Most people do not realize just how little fat it takes in the diet to exceed 10%, given that even fruits and vegetables contain some 
fat. The automated calculators are very helpful in this regard. You can also download a PC version of FitDay, which allows you to use the softw are without being on the Internet. Or you 
can download another excellent free program (I consider it the best), cal led CRON-O-Meter, from http://spaz. ca/cronometer. This 
tool yields results including a caloronutrient pie chart; a summary  listing of calories, protein, carbohydrates, lipids, vitamins, and 
minerals; and a detailed breakdown of vitamins, minerals, amino acids, lipi ds, and more. You can view all of this data for any single 
ingredient or food, for any recipe you enter into the program, or for an enti re day’s intake. Unfortunately, there are many variables in the caloronutrient equ ation, and you will find widely differing results among the 
various nutrition-analysis tools on the market (see sidebar, “ Trying to Replicate the Numbers. ” on page 333). Thus, your 
calculations may not correlate exactly (or even closely) with the  ones in this book or with the numbers that others claim to have 
derived. At best, they are rough estimates. Use them accordingly. The USDA Nutrient Database 
The above products and their competitors all use for their underlyin g data the USDA ’s National Nutrient Database for 
Standard Reference, a repository of nutritional information for more tha n 7,300 foods. Available on CD-ROM, as well as online at 
www. nal. usda. gov/fnic/foodcomp/Data, this database tracks more than 100 nutr ients and is the foundation of virtually all public and 
commercial nutrient databases used in the United States and a number  of foreign countries. The database is a compilation of data derived from published scientific and t echnical literature as well as unpublished sources, 
such as the food industry, other government agencies, and research condu cted under USDA contracts with universities and food 
testing laboratories. Unfortunately, less than 15 percent of its inform ation comes from primary laboratory research. The USDA periodically reviews and updates information for some portion of th e foods it tracks and issues new releases of the 
database. For example, release SR-16 (its sixteenth major release) in  January 2004, updated nutrient profiles for 28 raw fruits and 
23 raw and cooked vegetables. At least nine fruits changed significant ly in terms of caloronutrient ratio with that release. Therefore, 
it is a good idea to check that the software you choose for calculating your c alorie and nutrient intake keeps up to date with the most 
recent data from the USDA. As of late 2010, the current release is SR-23. An Inexact Science at Best 
Unfortunately, the information in the USDA database (though it is th e best information available) is of questionable value. A 1993 
General Accounting Office report criticized the Department of A griculture for using lax methods to evaluate nutrients, citing (a mong 
other things) small sample sizes and “little or no supporting inform ation on the testing and quality assurance procedures used to 
develop the data. ” 86 
Even under the best of circumstances, nutritional analysis is far  from an exact science. The USDA attempts to address 
“physiological availability” of the caloronutrients in foods, but i t does not consider in any meaningful way, whether the foods are 
cooked or raw, animal or plant. It does not begin to account for nutritional differ ences between conventional produce, organically 
grown produce, and produce grown in highly bioactive soils. At the micronutr ient level, these cultivation methods would yield 
considerably different results. Sadly, Western science is general ly ignorant of such issues at the level that raw nutritional scie nce and 
Natural Hygiene understands them. Nonetheless, the USDA database is the primary source of food nutrient dat a for this nation and beyond. Until some well- 
funded organization with a holistic health perspective and a differen t set of assumptions is able to undertake the nutrient analysis of 
fresh organic produce grown in nutrient-rich soils, the USDA database  is all we have to analyze our nutritional intake. Trying to Replicate the Numbers. If you are mathematically minded and attempt to deconstruct the number s in this book or on the USDA website, you will have 
to do some serious digging. After years of working with these numbers, I ha ve learned some things about their derivation. Atwater Energy Factors: Not 4-4-9 
When assigning calories per gram values to each food item, the USDA does  not simply multiply carbohydrate, protein, and fat by 4, 4, and 9, respectively. Instead, it uses the “Atwater system for determi ning energy values” for whole foods. The Atwater system 
uses specific energy factors that have been determined for basic food com modities. These factors purportedly take into account the 
physiological availability of the energy from these foods. 87 
The more general factors of 4-4-9 calories per gram (kcal/g) were derive d from the specific calorie factors determined by 
Professor W. O. Atwater and his associates a little over a century ag o. As evidenced in the “Food Description” table of the 
Microsoft Access version of the USDA database, Atwater’s system  is significantly more complex than one might expect, for its 
conversion factors vary widely among foods. Here are some examples of the Atwater conversion factors for select ed categories of whole plant foods which, with a few 
exceptions, are consistent for all foods within the category. (Multi-i ngredient prepared foods listed by brand name in the database 
generally reflect industry practices of calculating calories ba sed on the 4-4-9 formula). Vegetables:             fat 8. 37      protein 2. 44* 
Fruit:                   fat 8. 37      protein 3. 36 
Nuts & seeds:             fat 8.
Ross Horne
What is the author of the book "Health and Survival in the 21st Century"?
Dr. Douglas Graham
What is the name of the author who has shared his strategies for success with audiences at more than 4,000 presentations worldwide?
FitDay
What is the name of the company that provides a free program that can be used to analyze nutritional intake?
www.pcrm.org/health/veginfo/dairy.html
What is the name of the website that provides information on the toxicity of animal milk for humans?
Healthful Living International
What is the name of the organization that the author is serving as the president?
www.healthchecksystems.com
What is the name of the website that provides information on the importance of hydration and dehydration?