Elektron - diary and notes

human sleep notes:

4 to 12 months = 12 to 16 hours per 24 hours, including naps
1 to 2 years = 11 to 14 hours per 24 hours, including naps
3 to 5 years = 10 to 13 hours per 24 hours, including naps
6 to 12 years = 9 to 12 hours per 24 hours
13 to 18 years = 8 to 10 hours per 24 hours
18+ years = 7 hours per night

important other factors:

pregnancy = possibilties of poor sleep quality
sleep deprived = more hours of sleep are needed
quality = just as important as time

human feeding notes:

Metabolic rate = number of calories the body burns within a given time period

Fewer and larger meals lower your average daily blood sugar levels. Getting most of your calories in the morning and eating fewer in the afternoon and evening also seems to reduce average blood sugar levels

There is no evidence that skipping breakfast is harmful to healthy people. However, people with diabetes should consider eating a healthy breakfast or getting most of their calories early in the day

Skipping meals every now and then helps you lose weight and may improve your blood sugar control over time. This does not however mean to starve a human for better blood sugar. A healthy way to achieve this if desired: fasting

Dietary behaviours and preferences established in childhood and adolescence often extend into adulthood

Healthy diets help to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and cancer

breastfeeding fosters healthy growth and improves cognitive development

A diet must also be safe to be healthy, i.e. free from microbial and chemical contaminants

A variety of minimally processed and unprocessed foods low in unhealthy fats, free sugars and sodium are the foundation of any healthy diet

The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally-available foods and dietary customs
basic principles of what constitutes a healthy diet remain the same and are described in four principles- adequacy: meets, without exceeding, micronutrient and macronutrient needs such that deficiencies are prevented; balance: total energy intake is balanced with energy expenditure, with an adequate balance across the three primary sources of energy, protein, fats and carbohydrates; moderation: limited intake of nutrients, ingredients, and foods that may be detrimental to health; diversity: inclusion of a wide variety of nutritious foods within and across food groups. Diets embracing these four core principles promote health throughout the life course

Carbohydrates provide the primary energy source for the body. The amount of carbohydrate in the diet can vary and although low and very low carbohydrate diets are used to treat certain conditions, for most people a variety of unrefined carbohydrates should represent a significant portion of the diet, approximately 45–75% of total daily energy

When hungry, eat/feed
When full, stop
Repeat until death