33b7e17ef9
- diet.protein_per_kg 2 -> 1.7 g/kg (evidence ceiling for trained/resistance-adapted adults) daily target 190-200 -> 165-175 g/day, ~80-90 g/meal - weekly non-whey protein floor 1330 -> 1190 g (170 g/day x 7), still excl whey - SKILL.md: RATIONAL PORTIONS hard rule (per-item max_per_meal caps, no single-ingredient overload, honest shortfall reporting); WEEKLY PROTEIN FLOOR (>=3 sources, none >50%) - inventory.json: per-item max_per_meal caps + rational_portions defaults table - scripts/verify_portions.py: regression probe for overload/cap violations - README + references synced to 1.7 g/kg; .idea/.agentbridge gitignored
73 lines
4.9 KiB
Markdown
73 lines
4.9 KiB
Markdown
# Food & health knowledge base (research-grounded, 2026)
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Sources: MSKTC / Utah / UMMS wound-care nutrition; Cleveland Clinic, Healogics,
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Mass General Brigham wound-healing; Linus Pauling Institute (older adults);
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AARP / BodyLogic (men 40+); BBC Good Food & Berry Street (budget meals).
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General guidance, NOT medical advice — defer to the user's clinical/dietitian team.
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## Healing & high-protein (burns recovery)
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- Protein at EVERY meal + snack. Target ~1.7 g/kg (user 95–100 kg → ~165–175 g/day).
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- Best proteins (no red meat): eggs, poultry (chicken/turkey, skin off), fish &
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shellfish, dairy (milk/yogurt/cottage cheese/quark), tofu, tempeh, edamame,
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lentils, beans, peas, nuts, peanut butter, whey.
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- Fish/shellfish 2×/week for omega-3 (healing + heart). High omega-3: salmon,
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mackerel, sardines, anchovies, trout, Pacific oysters.
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- Easy high-protein add: milk/Greek-yogurt/berry/peanut-butter smoothies & shakes.
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- Zinc-rich proteins aid healing: shellfish, crab, lobster, poultry, beans, nuts, dairy.
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## Wound-healing micronutrients (prioritise in meals)
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- **Vitamin C** — collagen production; deficiency delays healing. Citrus, peppers,
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broccoli, tomatoes, kiwi, strawberries, cabbage. Pair Vit C + iron to boost absorption.
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- **Zinc** — protein/collagen synthesis, every healing phase. Oysters, crab, poultry,
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beans, nuts, seeds, dairy, whole grains.
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- **Vitamin A** — skin repair. Sweet potato, carrots, dairy, leafy greens.
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- **Copper** — collagen cross-linking. Nuts, seeds, whole grains, shellfish.
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- **Iron** — pair with Vit C (e.g. tomatoes/peppers with beans/lentils).
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- **Vitamin K** — clotting. Dark leafy greens (kale, spinach), fermented foods.
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## Men's health at 46 (micronutrients)
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- **Vitamin D** — skin synthesis falls with age; LPI recommends ~2000 IU/day
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supplement; food: salmon, egg yolk, fortified milk/cereal. Low sun/obesity raise risk.
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- **Vitamin B12** — absorption drops >50; needs supplement or fortified food. From
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fish, eggs, milk. (User gets eggs/dairy/fish, but absorption may still be low.)
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- **Magnesium** — nuts, leafy greens, dark chocolate, water. Common shortfall in older adults.
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- **Omega-3** — oily fish (mackerel/salmon/sardines/trout) or flax/chia/walnuts.
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## Easy & tasty meals (budget, UK, mostly store-cupboard)
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- **Tuna & lentil salad** (no-cook): tinned tuna + cooked lentils + cucumber/tomato/
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pepper + feta + olive oil/lemon. ~40g protein, 10 min.
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- **Tofu stir-fry**: cubed firm tofu, golden; stir-fry frozen/raw veg; soy + garlic;
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serve over rice/quinoa.
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- **Veggie protein chilli**: lentils/beans + tinned tomatoes + peppers/onion + spices.
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- **Mexican chicken stew**: chicken + beans + tomatoes + cumin; serve with rice.
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- **Chickpea curry jacket potato**: chickpeas + tomato + spinach/curry spices, baked potato.
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- **Egg & spinach scramble**: eggs + handful spinach + pepper; wholemeal toast side.
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- **Lentil & veg soup**: red lentils + carrot/onion/pepper/tomato; batch-cook.
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- **Protein pancakes**: 1 scoop whey + oats/egg + milk; berries on top.
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- **Cottage-cheese bowl**: cottage cheese + cucumber/tomato + everything-bagel seasoning.
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- **Prawn & chickpea stew**: frozen prawns + chickpeas + tomato + garlic.
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- **Mackerel mash bowl**: tinned mackerel + sweet potato mash + cabbage/greens (omega-3).
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- **Greek-yogurt pot**: Greek yogurt + berries + nuts/seeds (snack/breakfast).
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## Mental & visual acuity (extra health goals)
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Evidence-backed (Harvard, Mayo, NM, AAO/AOA, MIND diet pattern). NOT medical advice.
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- **Brain / memory / focus:** leafy greens (Vit K, lutein, folate, beta-carotene — slow
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cognitive decline); fatty fish omega-3 DHA (builds brain cells, lowers inflammation);
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eggs / choline (memory + cell signalling); berries & flavonoids (memory, blood flow —
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2+ servings/week delays decline); walnuts (ALA omega-3); dark chocolate ≥85% (flavonoids,
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focus); olive oil (anti-inflammatory healthy fat); whole grains (steady brain glucose);
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sesame seeds (tyrosine→dopamine); rosemary/peppermint (concentration); stay hydrated
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(mild dehydration impairs memory). MIND-diet pattern: greens, fish, berries, nuts,
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olive oil, beans, legumes.
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- **Eyes / visual acuity:** lutein + zeaxanthin (leafy greens, broccoli, peas, corn,
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EGG YOLK — absorbs better with fat); omega-3 DHA (salmon, mackerel, tuna, sardines —
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retina health); Vit C + Vit E + zinc + copper (eye antioxidants — overlap with healing);
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citrus (Vit C). Egg yolk is a top lutein source — keep yolks in the diet.
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- **Practical overlap:** oily fish (mackerel/salmon/tuna) covers omega-3 for brain +
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eyes + healing; eggs cover protein + choline + lutein; greens cover Vit K/C/K1 + lutein
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+ folate; nuts/seeds cover Mg/Zn/Cu + ALA. These four staples hit all three goals.
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## Flavour without cost
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Lemon, garlic, soy, paprika, cumin, curry powder, stock cubes, pesto, fresh herbs,
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chilli, mustard. These keep high-protein meals interesting on a £30 budget.
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