# Nutrition Specification

## Job to Be Done

When I view my daily guidance, I want to see seed cycling and macro recommendations for my current cycle day, so that I can support my hormones through nutrition.

## Seed Cycling Protocol

Seed cycling provides lignans and essential fatty acids aligned with hormonal phases.

### Phase 1: Days 1-14 (Follicular)
- **Flax seeds** (1-2 tbsp) - Lignans support estrogen metabolism
- **Pumpkin seeds** (1-2 tbsp) - Zinc supports hormone production

### Phase 2: Days 15-31 (Luteal)
- **Sesame seeds** (1-2 tbsp) - Lignans support progesterone
- **Sunflower seeds** (1-2 tbsp) - Vitamin E supports luteal phase

### Seed Switch Alert

On day 15, display prominent alert:
> "🌱 SWITCH TODAY! Start Sesame + Sunflower"

## Macro Guidance

### Carbohydrate Ranges by Day

| Days | Carb Range | Keto Guidance |
|------|------------|---------------|
| 1-3 (Menstrual) | 100-150g | No - body needs carbs during menstruation |
| 4-6 (Early Follicular) | 75-100g | No - transition phase |
| 7-14 (Late Follicular) | 20-100g | OPTIONAL - optimal keto window |
| 15-16 (Ovulation) | 100-150g | No - exit keto, need carbs for ovulation |
| 17-24 (Early Luteal) | 75-125g | No - progesterone needs carbs |
| 25-31 (Late Luteal) | 100-150g+ | NEVER - mood/hormones need carbs for PMS |

### Hashimoto's Considerations

- Never go full keto during late luteal (thyroid stress)
- Extra carbs during flare days
- Avoid goitrogenic foods in raw form

## Nutrition Panel UI

### Required Elements

1. **Current Seeds**
   - Display seed combination for today
   - Quantity guidance (1-2 tbsp each)

2. **Carb Range**
   - Target carbohydrate intake
   - Visual indicator (e.g., low/medium/high)

3. **Keto Guidance**
   - Clear yes/no/optional indicator
   - Reason for guidance
   - Color coding (green=OPTIONAL, yellow=No, red=NEVER)

4. **Seed Switch Alert**
   - Only visible on day 15
   - Prominent, dismissible

## Nutrition Utilities (`src/lib/nutrition.ts`)

**Functions:**
- `getNutritionGuidance(cycleDay)` - Returns seeds, carbRange, ketoGuidance
- `getSeedSwitchAlert(cycleDay)` - Returns alert text or null

**Return Type:**
```typescript
interface NutritionGuidance {
  seeds: string;
  carbRange: string;
  ketoGuidance: string;
}
```

## Success Criteria

1. Seed recommendations match phase (1-14 vs 15-31)
2. Keto guidance is never "optional" during late luteal
3. Seed switch alert appears only on day 15
4. Carb ranges are specific, not vague

## Acceptance Tests

- [ ] Day 1 returns Flax + Pumpkin seeds
- [ ] Day 15 returns Sesame + Sunflower seeds
- [ ] Day 15 triggers seed switch alert
- [ ] Day 16 has no seed switch alert
- [ ] Days 7-14 show keto OPTIONAL
- [ ] Days 25-31 show keto NEVER
- [ ] Carb ranges are non-overlapping and specific