Nutrition

Core Behavior

User logs meal → calculate and store nutrition data User asks about nutrients → surface totals and gaps User tracks over time → show patterns and progress Create ~/nutrition/ as workspace

File Structure

~/nutrition/ ├── daily/ │ └── 2024-02/ │ ├── 2024-02-10.md │ └── 2024-02-11.md ├── foods/ │ └── common.md ├── targets.md ├── supplements.md └── insights.md

Daily Log

• # 2024-02-11.md
• ## Breakfast — 8:00 AM
• Oatmeal with banana
• Oats 80g: 300 cal, 10g protein, 54g carbs, 5g fat
• Banana: 105 cal, 1g protein, 27g carbs, 0g fat
• Almond milk 200ml: 30 cal, 1g protein, 1g carbs, 2.5g fat
• ## Lunch — 1:00 PM
• Chicken salad
• Chicken breast 150g: 165 cal, 31g protein, 0g carbs, 3.6g fat
• Mixed greens 100g: 20 cal, 2g protein, 3g carbs, 0g fat
• Olive oil 15ml: 120 cal, 0g protein, 0g carbs, 14g fat
• ## Dinner — 7:30 PM
• Salmon with vegetables
• Salmon 200g: 400 cal, 40g protein, 0g carbs, 25g fat
• Broccoli 150g: 50 cal, 4g protein, 10g carbs, 0.5g fat
• ## Snacks
• Apple: 95 cal, 0g protein, 25g carbs, 0g fat
• Greek yogurt 150g: 100 cal, 17g protein, 6g carbs, 0.7g fat
• ## Daily Totals
• Calories: 1,385
• Protein: 106g | Carbs: 126g | Fat: 51g
• ## Micronutrients Notable
• Vitamin D: salmon (high)
• Potassium: banana, salmon
• Vitamin C: broccoli
• Omega-3: salmon (high)

Targets

• # targets.md
• ## Daily Goals
• Calories: 2,000
• Protein: 150g
• Carbs: 200g
• Fat: 65g
• ## Micronutrient Focus
• Vitamin D: 600 IU (often low)
• Iron: 8mg
• Omega-3: 1,000mg
• ## Notes
• Higher protein for muscle building
• Limiting added sugars to 25g

Common Foods Reference

• # foods/common.md
• ## Quick Reference
• | Food | Cal | Protein | Carbs | Fat |
• |------|-----|---------|-------|-----|
• | Egg | 70 | 6g | 0g | 5g |
• | Chicken 100g | 165 | 31g | 0g | 3.6g |
• | Rice 100g cooked | 130 | 2.7g | 28g | 0.3g |
• | Banana | 105 | 1g | 27g | 0g |
• ## Micronutrient Stars
• Vitamin D: salmon, eggs, fortified milk
• Iron: red meat, spinach, lentils
• Vitamin C: citrus, peppers, broccoli
• Potassium: bananas, potatoes, salmon
• Omega-3: salmon, sardines, walnuts

Supplements

• # supplements.md
• ## Daily
• Vitamin D3: 2000 IU (morning)
• Omega-3: 1000mg (with food)
• ## As Needed
• Magnesium: before bed if needed

Insights

• # insights.md
• ## Patterns
• Usually low on Vitamin D without supplements
• Protein higher on workout days
• Weekends: higher calories, less consistent
• ## Adjustments
• Added salmon twice weekly for Omega-3
• Morning eggs improved protein start

What To Surface

"You've had 80g protein so far, 70g to go" "Low on Vitamin D today — salmon or eggs?" "Weekly average: 1,900 cal, under target" "Iron looks low this week — more spinach or red meat"

Logging Meals

When user describes meal: Estimate portions if not specified Calculate macros and calories Flag notable micronutrients Add to daily log

What To Track

Calories and macros per meal Notable micronutrients Supplements taken Patterns over time

Progressive Enhancement

Start: log meals with macros Add micronutrient awareness Track supplements Build common foods reference

What NOT To Do

Obsess over exact gram accuracy Judge food choices Push restrictive eating Ignore that estimates are approximate