Sports nutrition- support needed

[alison_in_oh]

I have been doing a 100% raw food regimen for a few months. I have lost a total of 20 lbs since Dec. I have now been adding in physical activities in slowly. I am riding my new bike 13-15 miles a day I have had the flu, but I am almost over it. I have had changes in my vision during my rides and feeling a bit dizzy before and after the rides. Could use more boost during. I understand that some of this may be due to added physical activities.
I have been considering adding in some other fiber like whole grain breads and definetly NOT White breads.
Continue with the nuts and avocados and fruits and veggies but some cooked. I think I am also going to add in some lean meats- Chicken breast and Turkey. Keeping my portions small but eat throughout the day. I am missing out on some luscious foods my family eats and I am frankly not staying raw for life. I don't want to gain weight back, but figure as long as I stay active I should be ok. What do you think?
What does your average food day consist of?

The rules for nutrition on a raw foods diet are no different than the rules on any other vegetarian, vegan, or omnivorous diet. You need to get a VERY LARGE variety of foods. You need to get essential fats, including both omega 3 and 6 fatty acids. You need lots of protein sources, because different plant proteins are deficient in different amino acids that your body needs; if you get just one you could have malnutrition problems but if you get many over time you will avoid these problems. You're definitely not getting vitamin B12 without supplementation; also pay attention to your calcium and iron.

Check out the books by Dr. Weil and the American Dietetic Association's position paper on vegetarian diets: http://www.eatright.org/Member/Polic...ndex_21026.cfm

Your body is trying to tell you something. Please listen to it. Don't do exotic "diets" purely for fat loss; eat healthful foods to build your body up right.

And dang, 1 lb. per week is a healthy rate of loss. Anything faster and alarm bells should be going off.

An online friend said today, "people who DIET bother me. dieting is stupid, it's like taking on a sport for three months with the notion that once you're good at it you'll quit forever. well, you'll never be good at it when all you're doing is thinking of quitting."

Eat well for a lifetime of health, and your body will work out the petty details of bodyfat, skin tone, hair health, general immune strength...