From c5f4fb1bc275fd1609dab546fc83ab6b6a172a99 Mon Sep 17 00:00:00 2001 From: jp Date: Wed, 26 Aug 2026 03:14:48 +0100 Subject: [PATCH] Sync: food-health research, mackerel, easy/tasty + mental/visual acuity, weekly health-coverage --- SKILL.md | 30 +++++++++++++++ references/food-health.md | 72 +++++++++++++++++++++++++++++++++++ references/protein-sources.md | 2 + 3 files changed, 104 insertions(+) create mode 100644 references/food-health.md diff --git a/SKILL.md b/SKILL.md index 0b6c47b..1be48d5 100644 --- a/SKILL.md +++ b/SKILL.md @@ -65,6 +65,23 @@ Schema: clinical/dietitian team and keep hydration up on a high-protein intake. - Each meal block: **name**, the **ingredients + approx amounts** used, a short **2–3 step method**, and the **protein total (g)**. +- **Make meals EASY & TASTY, not just high-protein.** When generating each day's + suggestions, do a quick web search (1–2 queries) for *easy, tasty, high-protein, + budget meals* using the proteins you have in stock (e.g. "easy tasty high protein + meal eggs chicken tuna lentils no cook"), and use real recipes as inspiration so the + two meals are genuinely appetising and varied day to day — not the same plate repeated. + Prefer no-cook / one-pan / 10–15 min methods. Draw on `references/food-health.md` + (tuna-lentil salad, tofu stir-fry, veggie chilli, Mexican chicken stew, chickpea + curry jacket potato, egg & spinach scramble, lentil soup, mackerel bowl, etc.). +- **Healing + health micronutrients:** fold in wound-healing nutrients (Vitamin C, + Zinc, Vitamin A, Copper, Iron+VitC pairing, Vitamin K) and 46-year-old health picks + (Vitamin D, B12, Magnesium, Omega-3) where the stock allows — see + `references/food-health.md`. Also favour foods that support **mental acuity** + (leafy greens, eggs/choline, berries, walnuts, olive oil, whole grains, hydration) and + **visual acuity** (lutein/zeaxanthin from greens + egg yolk, omega-3 DHA, Vit C/E/zinc) + — these overlap heavily with the above, so a few smart picks (oily fish, eggs with + yolk, greens, nuts/seeds) cover all three goals at once. Don't overcomplicate; note + them as gentle "health boost" lines, not medical advice. - If the inventory is too sparse for a real meal, say so and list the top 2–3 things to buy. @@ -85,6 +102,13 @@ Use the scaffold in `references/email-template.md`. - Budget **£30** total. Use realistic UK supermarket prices (Tesco/Asda/Sainsbury's). - Prioritize protein, then veg/fruit, then staples. Show item, est. price, and a running total that lands in range. +- **APPLY the research** (`references/food-health.md`): build the basket so it covers + all health goals at once — favour overlap picks: oily fish (mackerel/salmon/tuna → + omega-3 DHA for healing + brain + eyes), eggs with yolk (choline + lutein), leafy + greens/broccoli/peas (Vit C/K/lutein), nuts/seeds (Mg/Zn/Cu + ALA), berries + (flavonoids), sweet potato/carrot (Vit A), Greek yogurt/cottage cheese/lentils/tofu + (protein). Add a short "health coverage" line in the email showing how the basket + hits healing + brain + eyes + 46yo needs. - Email subject: `Weekly Shopping List — `. - This does **not** modify the inventory. - **Micronutrients & vitamins (user is 46):** you MAY include 1–2 low-price @@ -188,3 +212,9 @@ Delivery is `local` because the email itself is the deliverable; check ## References - `references/protein-sources.md` — allowed proteins + example pairings. - `references/email-template.md` — HTML email scaffold. +- `references/eastbourne-shops.md` — shop price table. +- `references/meal-history.md` — 7-day logger spec. +- `references/protein-targets.md` — protein math. +- `references/food-health.md` — research-grounded food & health knowledge base + (healing nutrition, wound-healing micronutrients, men's health at 46, easy & tasty + budget meals, flavour-without-cost). Read this when generating meals. diff --git a/references/food-health.md b/references/food-health.md new file mode 100644 index 0000000..7db8ce2 --- /dev/null +++ b/references/food-health.md @@ -0,0 +1,72 @@ +# Food & health knowledge base (research-grounded, 2026) + +Sources: MSKTC / Utah / UMMS wound-care nutrition; Cleveland Clinic, Healogics, +Mass General Brigham wound-healing; Linus Pauling Institute (older adults); +AARP / BodyLogic (men 40+); BBC Good Food & Berry Street (budget meals). +General guidance, NOT medical advice — defer to the user's clinical/dietitian team. + +## Healing & high-protein (burns recovery) +- Protein at EVERY meal + snack. Target ~2 g/kg (user 95–100 kg → ~190–200 g/day). +- Best proteins (no red meat): eggs, poultry (chicken/turkey, skin off), fish & + shellfish, dairy (milk/yogurt/cottage cheese/quark), tofu, tempeh, edamame, + lentils, beans, peas, nuts, peanut butter, whey. +- Fish/shellfish 2×/week for omega-3 (healing + heart). High omega-3: salmon, + mackerel, sardines, anchovies, trout, Pacific oysters. +- Easy high-protein add: milk/Greek-yogurt/berry/peanut-butter smoothies & shakes. +- Zinc-rich proteins aid healing: shellfish, crab, lobster, poultry, beans, nuts, dairy. + +## Wound-healing micronutrients (prioritise in meals) +- **Vitamin C** — collagen production; deficiency delays healing. Citrus, peppers, + broccoli, tomatoes, kiwi, strawberries, cabbage. Pair Vit C + iron to boost absorption. +- **Zinc** — protein/collagen synthesis, every healing phase. Oysters, crab, poultry, + beans, nuts, seeds, dairy, whole grains. +- **Vitamin A** — skin repair. Sweet potato, carrots, dairy, leafy greens. +- **Copper** — collagen cross-linking. Nuts, seeds, whole grains, shellfish. +- **Iron** — pair with Vit C (e.g. tomatoes/peppers with beans/lentils). +- **Vitamin K** — clotting. Dark leafy greens (kale, spinach), fermented foods. + +## Men's health at 46 (micronutrients) +- **Vitamin D** — skin synthesis falls with age; LPI recommends ~2000 IU/day + supplement; food: salmon, egg yolk, fortified milk/cereal. Low sun/obesity raise risk. +- **Vitamin B12** — absorption drops >50; needs supplement or fortified food. From + fish, eggs, milk. (User gets eggs/dairy/fish, but absorption may still be low.) +- **Magnesium** — nuts, leafy greens, dark chocolate, water. Common shortfall in older adults. +- **Omega-3** — oily fish (mackerel/salmon/sardines/trout) or flax/chia/walnuts. + +## Easy & tasty meals (budget, UK, mostly store-cupboard) +- **Tuna & lentil salad** (no-cook): tinned tuna + cooked lentils + cucumber/tomato/ + pepper + feta + olive oil/lemon. ~40g protein, 10 min. +- **Tofu stir-fry**: cubed firm tofu, golden; stir-fry frozen/raw veg; soy + garlic; + serve over rice/quinoa. +- **Veggie protein chilli**: lentils/beans + tinned tomatoes + peppers/onion + spices. +- **Mexican chicken stew**: chicken + beans + tomatoes + cumin; serve with rice. +- **Chickpea curry jacket potato**: chickpeas + tomato + spinach/curry spices, baked potato. +- **Egg & spinach scramble**: eggs + handful spinach + pepper; wholemeal toast side. +- **Lentil & veg soup**: red lentils + carrot/onion/pepper/tomato; batch-cook. +- **Protein pancakes**: 1 scoop whey + oats/egg + milk; berries on top. +- **Cottage-cheese bowl**: cottage cheese + cucumber/tomato + everything-bagel seasoning. +- **Prawn & chickpea stew**: frozen prawns + chickpeas + tomato + garlic. +- **Mackerel mash bowl**: tinned mackerel + sweet potato mash + cabbage/greens (omega-3). +- **Greek-yogurt pot**: Greek yogurt + berries + nuts/seeds (snack/breakfast). + +## Mental & visual acuity (extra health goals) +Evidence-backed (Harvard, Mayo, NM, AAO/AOA, MIND diet pattern). NOT medical advice. +- **Brain / memory / focus:** leafy greens (Vit K, lutein, folate, beta-carotene — slow + cognitive decline); fatty fish omega-3 DHA (builds brain cells, lowers inflammation); + eggs / choline (memory + cell signalling); berries & flavonoids (memory, blood flow — + 2+ servings/week delays decline); walnuts (ALA omega-3); dark chocolate ≥85% (flavonoids, + focus); olive oil (anti-inflammatory healthy fat); whole grains (steady brain glucose); + sesame seeds (tyrosine→dopamine); rosemary/peppermint (concentration); stay hydrated + (mild dehydration impairs memory). MIND-diet pattern: greens, fish, berries, nuts, + olive oil, beans, legumes. +- **Eyes / visual acuity:** lutein + zeaxanthin (leafy greens, broccoli, peas, corn, + EGG YOLK — absorbs better with fat); omega-3 DHA (salmon, mackerel, tuna, sardines — + retina health); Vit C + Vit E + zinc + copper (eye antioxidants — overlap with healing); + citrus (Vit C). Egg yolk is a top lutein source — keep yolks in the diet. +- **Practical overlap:** oily fish (mackerel/salmon/tuna) covers omega-3 for brain + + eyes + healing; eggs cover protein + choline + lutein; greens cover Vit K/C/K1 + lutein + + folate; nuts/seeds cover Mg/Zn/Cu + ALA. These four staples hit all three goals. + +## Flavour without cost +Lemon, garlic, soy, paprika, cumin, curry powder, stock cubes, pesto, fresh herbs, +chilli, mustard. These keep high-protein meals interesting on a £30 budget. diff --git a/references/protein-sources.md b/references/protein-sources.md index 1f12e85..cbaf507 100644 --- a/references/protein-sources.md +++ b/references/protein-sources.md @@ -10,6 +10,7 @@ Use these when suggesting meals and when building the weekly shopping list. - White fish (cod, haddock, basa) — ~20g per 100g; frozen fillets are cheap. - Salmon (fresh or tinned) — ~20–25g per 100g; tinned in spring water is budget-friendly. - Tinned tuna — ~25g per 100g drained; ~£1/can. +- Tinned mackerel — ~20–24g per 100g drained; oily fish, a good source of omega-3 (EPA/DHA). Buy tinned in tomato/brine/spring water; budget-friendly and shelf-stable. Doubles as the "omega-3" micronutrient pick on the weekly list. - Prawns — ~20g per 100g; frozen raw prawns often <£3/300g. - Quark / cottage cheese — ~12–14g per 100g; very cheap per gram. - Greek yogurt (0%/low fat) — ~10g per 100g; buy large tubs. @@ -30,6 +31,7 @@ Use these when suggesting meals and when building the weekly shopping list. - Chicken + lentils + veg (stir-fry / bowl). - Tofu + edamame + rice/quinoa (buddha bowl). - Tinned tuna + cottage cheese + salad. +- Tinned mackerel + lentils/beans + salad (omega-3 boost). - Salmon + boiled eggs + greens. - Whey shake + banana + peanut butter (snack/breakfast). - Prawns + chickpeas + tomato (stew).