Nutrition Planning
Plan for complete, longevity-optimized nutrition
Longevity Daily Plate
Set how much of each food category you want to eat daily, based on Blue Zones and longevity research. Adjust portions to your calorie needs, then generate growing requirements.
Leafy Greens
Kale, spinach, bok choy, morning glory, amaranth
Rich in vitamin K, folate, calcium, iron. Blue Zones: 5+ servings of vegetables daily.
Fruits
Papaya, guava, banana, berries, citrus
Vitamin C, potassium, antioxidants, polyphenols. 2-3 servings daily for heart health.
Legumes & Beans
Lentils, chickpeas, mung beans, winged beans
Blue Zones: at least 1/2 cup beans daily. Complete protein, fiber, iron, B vitamins.
Herbs & Spices
Thai basil, turmeric, ginger, lemongrass, galangal
Anti-inflammatory compounds, polyphenols, digestive support. Curcumin, gingerol, eugenol.
Root Vegetables
Sweet potato, taro, carrots, beets, radish
Complex carbs, vitamin A (orange roots), fiber, sustained energy. Prebiotic fiber for gut health.
Whole Grains & Seeds
Rice, quinoa, chia seeds, flax, sesame
B vitamins, fiber, magnesium, sustained energy. Omega-3 from seeds (chia, flax).
Weekly Growing Requirements
| Crop | Category | g/week | kg/week |
|---|---|---|---|
| Cassava (มันสำปะหลัง) | Root Vegetables | 175 | 0.17 |
| Galangal (ข่า) | Root Vegetables | 175 | 0.17 |
| Ginger (ขิง) | Root Vegetables | 175 | 0.17 |
| Sweet Potato (มันเทศ) | Root Vegetables | 175 | 0.17 |
| Taro (เผือก) | Root Vegetables | 175 | 0.17 |
| Turmeric (ขมิ้น) | Root Vegetables | 175 | 0.17 |
| Black Lentils (ถั่วดำ) | Legumes & Beans | 150 | 0.15 |
| Chickpeas (ถั่วชิกพี) | Legumes & Beans | 150 | 0.15 |
| Mung Bean (ถั่วเขียว) | Legumes & Beans | 150 | 0.15 |
| Peanut (ถั่วลิสง) | Legumes & Beans | 150 | 0.15 |
| Soybean (ถั่วเหลือง) | Legumes & Beans | 150 | 0.15 |
| Winged Bean (ถั่วพู) | Legumes & Beans | 150 | 0.15 |
| Yard Long Bean (ถั่วฝักยาว) | Legumes & Beans | 150 | 0.15 |
| Amaranth (ผักโขม) | Leafy Greens | 127 | 0.13 |
| Amaranth Greens (ผักโขม) | Leafy Greens | 127 | 0.13 |
| Bok Choy (ผักกาดขาว) | Leafy Greens | 127 | 0.13 |
| Moringa (มะรุม) | Leafy Greens | 127 | 0.13 |
| Morning Glory (ผักบุ้ง) | Leafy Greens | 127 | 0.13 |
| Pak Choi (ผักกวางตุ้ง) | Leafy Greens | 127 | 0.13 |
| Pennywort (ใบบัวบก) | Leafy Greens | 127 | 0.13 |
Showing top 20 of 62 ingredients
Ready to Plan?
Generate daily recipes from this plate template. These will feed into the planting schedule generator.
What It Tracks
Core Nutrients Tracked:
- • Vitamins: A, C, K
- • Minerals: Calcium, Iron, Magnesium
- • Macros: Protein, Fiber
- • Fats: Total, Saturated, Trans, Mono/Polyunsaturated, Omega-3/6 ratio
Three Target Systems:
- • RDA - FDA/USDA basic requirements
- • Longevity - Optimized for healthspan (recommended)
- • Blueprint - Bryan Johnson's protocol (advanced)
Research-Based
Longevity targets from:
- • Bryan Johnson Blueprint Protocol
- • Dr. Peter Attia (Outlive)
- • Dr. David Sinclair (Lifespan)
- • Blue Zones Research (Dan Buettner)
- • Dr. Bruce Ames (Longevity Vitamins)
- • Polyphenol research (30% mortality reduction)
See LONGEVITY_NUTRITION_SOURCES.md for detailed references.
Premium CSA Differentiator
Why this matters for your farm: Longevity-focused customers (Bryan Johnson fans, "don't die" movement, Blue Zones enthusiasts) will pay premium prices ($150-300/week) for nutritionally complete food that replaces expensive supplements.
By planning crops to hit 90%+ of longevity targets, you can justify premium pricing and attract health-conscious customers willing to invest in their healthspan.
Coming Soon
- • 30+ total micronutrients tracked
- • Polyphenols and anthocyanins tracking
- • Anti-nutrients and toxin warnings
- • Blue Zones adherence scoring
- • Seasonal planning (year-round coverage)
- • AI-powered crop suggestions for gaps
- • Customer nutrition reports (PDF)
- • Weekly meal plan generation