1) we're back to one kiwi.

2) i'm adding 2 tsps of grnd flax seed to offset the avocado. data here:

https://nutritiondata.self.com/facts/nut-and-seed-products/3163/2

so, is that the perfect breakfast?

if all i cared about was vitamins & 6:3 ratios, sure. i think total fats are going to be low when i work them out. and, am i getting enough minerals?

that leaves sugar to ponder about as i move forward.

the breakfast thing is a potential downside for sugar, but it's not like it's horrible, either. the bananas are almost as bad. eyeballing it, 17*2 + 1 + 7 + 9 + 22 + 21 + 11 = 105 g. if you follow the government recommendations, this would be very bad, but they root their argument in this naturalistic fallacy that "added sugar" is worse than "natural sugar", and i can't for the life of me figure out why your body would care if sugar was natural or added. sugar is sugar. well, ok, carbs are different than simple sugars, but your body shouldn't care if you're eating an apple or drinking a glass of pop. all these various -oses are really more or less the same thing, it's just a question of how much energy it takes to process it - and how much energy you're expending. remember the conservation law, which is the fundamental basis of physics. rather, that seems to be a facile rule of thumb presented for stupid people to measure calorie indices, mostly for bourgeois people concerned about weight gain (which i'm not concerned about at all). but, that means that what they're saying is you can eat as many strawberries as you want, but you should only eat a spoonful of strawberry jam, and that's just not going to be right - you should, in fact, not survive on strawberries, either. as it is, what i'm interested in is actually diabetes, not weight gain - i couldn't gain weight when i tried. but, the government would only count the last four, which is 63 g, even though much of the sugar in the soy comes from whole beans and more than half of the sugar in the ice cream is from the milk. i think it's clear that i don't think that what the government is telling you here is very useful...even if i realize that this breakfast thing is a potential problem....

in fact, the government would tell you the banana is not a problem, but the cereal is - despite the banana having far more sugar and the cereal having far more fiber. that hardly makes sense.

again: i'm not diabetic. but, i'd like to keep it that way.

i really wish they'd just tell you how much total simple sugar to consume in the form of an rdi and let me figure out how i want to spend it, rather than try to trick me into eating more fruit (and, in fact, i've been mostly eating fruit for years). 

as it is, i'm mostly concluding, at this point, that information regarding healthy total sugar intake is not readily available on the internet, and i'm going to have to delve a little deeper to get a reasonable analysis of things that are actually substantive. i don't want to separate between "natural" and "added" sugar, i want a total maximum amount. i'll do that later...

what i can point out is that the fact that there's also a lot of fiber in this breakfast is probably more important than the sugar content, if you're concerned about your stomach fat (so long as you're not sedentary - and i should be clear that this diet would be terrible for couch potatoes). as i say, i'm more concerned about glycemic loads.

and, as far as i can tell, these are all low glycemic index foods, including the premium ice cream (gi: 38) - except the rice in the cereal. but, the cereal also has whole grain wheat, roasted soybeans & whole grain oats, which should be far better than the rice. again: i wish they fortified the special k, so i wasn't forced to eat vector to get a sufficient amount of vitamins. i mean, what kind of shitty choice is that - you can be diabetic, or nutrient deficient. pick your poison? as it is, i don't actually think this is going to be that bad, even if it's the component of my diet with the highest glycemic load.

the breakfast replacement is likewise confusing as, while it has introduced sugar, it's also essentially powdered skim milk, which is 50% natural occurring sugar (largely lactose, i presume) and has a very low gi of 27. so, if this 40 g packet is 80+% plain powdered skim milk, 17 or more of those 21 g are "natural" and the bit of added sugar, as preservative, shouldn't be so bad for glycemic loads. but, i don't really know - that's something i can ask about when i get there. for now, i'll just be clear: these packages appear to essentially be fortified powdered skim milk with added preservatives. that sugar count may be misleading.

what about calories? 2*121 + 322 + 47 + 100 + 224 + 150 + 217 + 30 = 1332 calories, which is going to be about half to a third of the amount consumed in a healthy diet. by that calculation, the breakfast is about 30% simple sugar, which is a little high; but, i think that the other meals will have less simple sugar, and we'll see how it balances out.

so, those are my caveats - there's a fair amount of calories and a fair amount of total sugar, here, but i'm less concerned about this than the vitamins. this is a diet for a healthy, active person that burns a lot of energy and needs a lot of vitamins, not for a video game addict. and, i will calculate these concerns as best as i can when i have all of my vitamin needs worked out.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

	fruit bowl (08:00)									pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2*8" 2* 136 g	avo cado 1 200 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cream 200 ml	break fast esstls van straw 1 pckt 40 g	fort cer eal 55 g	grd flax seed 2 tsp	sum	red pep per 3"x4" 175 g	dur um wht fet 100 g + h20	med ched chse 60 g	carrot 8" 72 g	hulled hemp seed 10 g	yog dress or canola oil caesar (for e)	nut. yeast 1 tsp	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	meat rep. ??	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
a (fat sol)	4	6	1	10	13	50	15	0	99 r:88 c:11	103	1	30	241	0	-	-	375 r:30 c:345	21	15	10	0	-	-	46 r:46 c:0	0	4	4 r:4 c:0	524 r:168 c:356
b1 thiamin	6	9	1	8	5	50	20	6	105	6	84	1	3	11	-	106	211	6	.5	0	10.5	-	-	17	8	3	11	344
b2 [g, j] riboflavin	12	15	1	25	10	60	24	1	148	8	41	13	2	2	-	95	161	42	6.5	0	3	-	-	51.5	32	10	42	402.5
b3 niacin	10	17	1	10	1	25	36	1	101 n:30 f:71	8	66	0	4	6	-	47	131 n:18 f:113	1	0	0	6.5	-	-	7.5 n:1 f:6.5	8	4	12 n:8 f:4	251.5 n:57 f:194.5
b4* adenine (mg)	3.26	-	0.3	19.3	0.9735	-	-	-	-	27.825	4	-	-	-	-	-	-	3.36	-	0	4.27	-	-	-	-	-	-	-
b5 pantothenic acid	10	28	1	15	5	8	19	1	87	5	8.5	2.5	2	1	-	2	21	21	1	0	5	-	-	27	20	4	24	159
b6 pyridoxine	50	26	2	6	1	4	25	2	116	24	7	2.5	5	3.5		80	122	12	1	0	3.5	-	-	16.5	0	2	2	256.5
b7 [h] biotin (rdi: 35 mcg)	20	-	?	30	1	0	86	-	137	16.5	1	3	12	8	-	-	40.5	65	1.5	13	3	-	-	82.5	?	12	12	272
b8* inositol (mg) (myo or lipid)	20	-	102	25	5	0	-	-	152	99.75	70.27	-	-	-	-	-	-	6.3	-	16	50	-	-	-	-	-	-	-
b9 [m, b11, r] folic acid	14	41	6	6	1	0	34	2	104	19	71	3	3	3	-	10	109	18	1.5	0	5	-	-	24.5	4	2	6	243.5
b10* pABA	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin	0	0	0	50	20	30	0	0	100	0	0	8.5	0	0	20+	22	30.5	33	4	0	0	-	-	37	0	20	20	187.5
b13* orotic acid (mg)	~0	-	~0	~0	20	-	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	-	~0	~0	2	-	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	-	~0	0?	~0	-	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline	4	5	1	11	5	0	-	1	27	2	2.5	2	1	-	-	-	7.5	68	1	0	2	-	-	71	3	4.5	7.5	113
b20* [aka I] l-carnitine	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c	40	33	117	4	0	50	25	~0	269	350	0	0	7	0	-	-	357	0	0	0	0	-	100+	100+	0	0	0	726+
d (fat sol)	0	0	0	45	0	0	6	0	51	0	0	2	0	0	20+	-	2	12	1	30	0	-	-	43	0	18	18	114
e (fat sol)	2	21	10	0	2	0	36	0	71	13	1	1	2	7	30+	-	24	9	.5	20	1.5	-	30+	31	0	0	0	126
f1* linoleic acid omega-6 (g)	0.1252	3.396	0.187	1.5	.300	~0	1.2	.296	7.0042	.0738	.540	.3462	.0828	2.87	-	~0	3.9128	3.23	.1731	1.5	.5	-	-	5.4031	~0	.8	.8	17.12
f2* alpha linolenic acid omega-3 (g)	0.0734	.221	0.0319	0.2	.200	~0	0.2	1.14	2.0663	.041	.024	.219	.0014	.93	-	~0	1.2154	.228	.1095	.5	.75	-	-	1.5875	~0	.12	.12	4.99
f1:f2 ratio	-	-	-	-	-	-	-	-	3.39	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.43
k (fat sol)	2	53	38	5	0	0	-	-	98	10	1	1	12	0	-	-	24	9	.5	10	.5	-	-	20	0	2	2	144
q1* coenzyme q10 (mg)	0.272	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	-	~0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 100% of pre-formed + 300% of convertible, total daily. 30% + pre-formed per meal.

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: should not exceed 100%/meal 

water soluble (bs & c):

- 300+% total w/ 100% for each meal

incomplete requirements legend:

>300% without meeting 100%/meal

+75<=100% each meal    [=+200%<=300% total]

+50<=75% each meal   [=+100<=200% total] 

<=50% each meal    [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- carnation breakfast essentials variety pack (for now)

- irrestibles brand olive canola oil

- selection brand pasta [metro/food basics]

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

1) fruit bowl:
- 2 bananas (8")
- 2 kiwis (75 g)
- 200 ml ice cream

- 250 ml soy milk  [but double it?]

- 40 g (1 packet) of breakfast essential meal replacement

- 55 g of vector cereal

- 1 avocado
+

- strawberries [but, looking for a fruit replacement]
- blueberries
- raspberries

- banana peel + soy smoothie

- red cherries <------------- a

- ground cherries  <------- a, b1, b3

- rosehips (if locatable)  <------------ a, b2, b3, b5, e

- fresh goji berries (if locatable) <------------ a, b1, b2

2) pasta salad bowl:

- 100 g cooked pasta
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water 

+

- tomatoes

- flax seeds (ground!) (probably not) 

- spirulina 

- tahini  

- macademia nuts 

- croutons

- tomato powder 

- caesar dressing (very little b1, 35% e?, some a)

- one tbsp of imitation bacon bits (isoflavones, maybe_

- 5 g chopped crickets [5 crickets]  [b12]

- indoor farmed fish? <----b5, b12

- shittake mushrooms <------b5

- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- kalamata olives (probably not necessary for e) 

- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5

- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5, 50-70% b12

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

+

- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

4) coffee

~ 700 ml [2 mugs] [strong] 

- with 100 ml chocolate soy [50 ml/mug]

weekly:

1) banana peel smoothie:
- 14 banana peels

- red pepper seeds from 7 peppers [soak? pre-grind? figure this out.]

- chocolate soy

- cherry ice cream

- strawberry tops

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)

8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese

9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol

5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid