I'm a person that likes to keep things simple... I'd rather down a bunch of green juice than make a salad dressing every day. I've read a raw book that basically said "eat what you feel like eating" but I'm still craving junk, so I haven't got to the point where my body craves the right kind of things and I don't want to starve myself, nutritionally. I'd like to try again with a more scientific approach.

For example, carrots. I like them on their own but I don't ever crave them so often times I go without them for probably way longer than I should. I would like to know if anybody ever did a thing like... for the maximum amount of beta carotene your body can absorb eat X amount of carrots per day or week. I'm fair skinned so I find if I eat too many, my skin turns yellowish. I'm sure there are a lot of veggies and other things that I haven't even thought about that could be beneficial.

Is there any books or web pages that lay it out like: eat X amount of Y every day, week, or month?