While the risk of nutritional deficiencies when tracking 1200 calories/day is higher, it's possible to make choices with whole foods that are satiating and satisfy daily micro-nutrient requirements despite low calorie intake.
For instance, for a 1500 cal/day diet, the following mealplan is quite a bit of food:
That's a great list! decouple (https://pypi.org/project/python-decouple/) is a useful alternative for managing secrets. It converts values to the correct data type which is nice.
Another detail that matters deciding VPS vs PaaS - batch job processing. Heroku dynos restart once every 24 hours, longer jobs can't be scheduled.
Cool site, the sliders are super intuitive for exploration.
I was pleasantly surprised to see Cauliflower rank high in Choline, it's more readily available from animal sources. Do the portion sizes differ for each item? Eggs have 7.6x times Choline from Cauliflower per 100g based on USDA data:
Besides Iron and Zinc - keep an eye on daily intake for Magnesium, Potassium and Calcium. I wasn't happy with the increasing number of supplements in my diet, so I set out to hit daily RDIs on macro and micro-nutrients without any supplements. See the evolution of my meal planner tech stack here: https://www.umangsh.com/blog/the-right-tool-for-the-job/
Most repeated food suggestions by the planner:
1. Almonds (Vitamin E), Chia, Pumpkin seeds are micro-nutrient dense.
2. Liver is nature's multivitamin, Chicken/Beef/Turkey liver all good choices (Vitamin A, Iron, Zinc).
3. Eat your greens - mix and match Arugula, Spinach, Kale, Collards, Chard, etc (Magnesium, Potassium).
> You also get to see what foods have what, it’s interesting. Like how one little prickly pear has 200% of your vitamin E needs.
Do you have a source for this (USDA FDC data and google-fu don't concur)? I'd love to have alternate options for Vit E besides almonds :). It's a fat soluble vitamin, available from nuts and nut oils - vegetable sources are harder to find.
Besides Magnesium, Vit D and Zinc, Potassium and Calcium are other micro-nutrients that affected general well-being for me. Both have relatively high daily RDIs (Potassium - 4700mg/day, and Calcium - 1300mg/day for adults) which can be difficult to hit without supplements, unless your diet includes servings of vegetables and dairy.
I really enjoyed the article. I've several personal apps, and as with home cooked meals, I've a favorite 'home-cooked app' that I iterate on more than others.
Famnom evolved from spreadsheets, to python scripts, to a web-only django app hosted locally, to a web + ios + android client apps. I find it useful daily, and it has a few other regular users (besides my family), though arguably my family are my toughest users :).
https://github.com/django/django Django's codebase is a pleasure to read. The directory structure is intuitive to navigate, and test coverage is great.
Liver is a nutrient powerhouse! Chicken, beef, lamb liver all good choices in moderation. However, few are unsafe for consumption even in small quantities - https://www.nature.com/articles/164530a0
The study uses 100mg Vitamin B6 (~60x RDI) and 1000mcg Vitamin B12 (~417x RDI) for a month. High doses have been previously associated with toxicity symptoms:
Just moved a django app from heroku hobby to fly.io.
flyctl CLI, the documentation was super easy to work with.
Fly.io Trial Plan is a decent alternative for Heroku hobby dynos (SSL certs through Let's Encrypt was a pleasant surprise).
Famnom's (https://www.famnom.com) MealPlanner allows meal planning for families optimizing for available foods / recipes in the kitchen, nutrition preferences (customizable) and taste preferences (customizable) (no shopping lists though).
