Program for calculating and organizing healthy nutrition

Enter personal information

Age

Length

the weight

Activity

the body

Dash / Modify

Extra activity

Duration of the activity

Sex

male	female

Female case

Normal	pregnant	Breastfeeding

Decrease pressure + increase sexual ability

Diet

international	balanced	Dash	Keto

Target Calories

Nutrition Facts

ideal weight		Water	Glycemic load
Basic metabolism	Calories	Extra activity
Total Fat	protein	Net carbohydrate	Dietary Fiber

Fatty acids-mg

Saturated Fat	Unsaturated fats	Trans Fat	Cholesterol
Omega 3	Omega-6 16000	Omega 6 to Omega 3 Ratio	Phytosterols
ALAs	EPA 250	DHA 250	Resveratrol

Amino Acids-mg

Minerals

Potassium, K	Magnesium	Calcium	Sodium
Zinc, Zn	Iron, Fe	Manganese	Copper, Cu
Selenium, Se	Phosphorus, P	Molybdenum	Iodine, I

Vitamins

Vitamin A, IU	Vitamin C	Vitamin E	Vitamin K
Vitamin k2	Thiamin (B1)	Riboflavin (B2)	Niacin (B3)
Vitamin B5 (PA)	Vitamin B6	Biotin B7	Folate (B9)
Vitamin B12	Choline	Vitamin D

Heart and sexual ability

Resveratrol	Phytosterols	Betaine	Arginine
Lysine	Potassium	Magnesium	Sodium
ALAs	EPA	DHA	Omega 6 to Omega 3 Ratio

Skin protection

Threonine	Proline	Omega 3	Glycine
Vitamin C	Vitamin E	Vitamin A	Selenium

Sleep and mood

Tryptophan	Magnesium	Tyrosine	Glycine

type of meal	Quantity grams	type of meal	Quantity grams
	2-Cabbage		1-Radishes
	3-Cucumber		4-Lettuce
	5-Carrots		6-Tomatoes
	7-Peppers		8-Parsley
	9-Onions		10-Spearmint
	11-Purslane		12-Rocca

type of meal	Quantity grams	type of meal	Quantity grams
	13-Cauliflower		14-Spinach
	73 Broccoli		74 Beets
	15-Eggplant		16-Tomatoes
	17-Zucchini		18-Boiled Potatoes
	19-Green Snap Beans		20-Beans
	21-Mushrooms		22-Mulukhiyah

type of meal	Quantity grams	Quantity grams
	23-Hummus	24-Beans Navy
	25-Lima Beans	26-Freekeh
	27-Bulgur	28-White Rice
	29-Lentils	30-White Bread
	100-Oatmeal	92-Whole Wheat Bread
>	83-Raw Quinoa	84-Barley, hulled

type of meal	Quantity grams	type of meal	Quantity grams
	31-Chicken Breast		90-Chicken Liver
	91-Skinless Chicken Drumstick		97-Chicken Thigh
	32-Lamb Shoulder		89-Lamb Liver
	33-Beef		34-Salmon
	35-Canned Sardines		36-Canned White Tuna

type of meal	Quantity grams	type of meal	Quantity grams
	37-Oranges		38-Bananas
	39-Apples		40-Lemons
	41-Pomegranates		42-Figs
	43-Apricots		44-Kiwifruit
	45-Cherries		46-Strawberries
	47-Watermelon		48-Avocados
	87-Grapes		88- Yellow Peaches
	75-Pears		Blueberries-75

type of meal	Quantity grams	type of meal	Quantity grams
	49-Dates		50-Dried Apricots
	51-Raisins, seedless		52-Dried Figs
	53-Dried Blueberries		54-Dried Peaches

type of meal	Quantity grams	type of meal	Quantity grams
	55-Squash And Pumpkin		56-Sunflower
	57-Sesame		58-Peanuts
	59-Flax Seeds		60-Chia Seeds
	61-Cashews (Raw)		62-Almonds
	63-Hazelnuts		64-Pistachio Nuts
	65-Walnuts		66-Roasted Chestnuts