NIMARSTI™ Daily Nutrition Foundations
Evidence-Governed Daily Visibility for Longevity & Disease Prevention
The NIMARSTI™ Daily Nutrition Foundations provide a clear, science-governed way to see what matters most in daily nutrition—without tracking, restriction, or perfection.
This framework translates the Food Priority Matrix into a simple daily reference that supports long-term health, disease prevention, and healthy aging.
This is not a diet, a target, or a scorecard.
It is a visibility tool—designed to help you notice whether the most important food categories are present most days, over time.
Success is judged by patterns, not perfection.
🥬 Vegetables (Core Foundation)
Daily Priority: Required
Aim to include all three vegetable groups most days.
Leafy Greens — 2 servings
• 1 cup raw or ½ cup cooked
• Spinach, kale, bok choy, chard
Cruciferous Vegetables — 1 serving
• ½ cup chopped
• Broccoli, cauliflower, cabbage, Brussels sprouts
Other Vegetables — 2 servings
• ½ cup
• Carrots, peppers, mushrooms, onions, tomatoes
🍎 Fruit (Intact Structure)
Daily Priority: Required
Fruit is consumed whole and intact, not as juice.
Berries — 1 serving
• ½ cup fresh or frozen, or ¼ cup dried
• Highest-priority fruit
Other Whole Fruit — 2 servings
• 1 medium fruit or ½ cup chopped
• Apples, pears, citrus, kiwi, stone fruit
🌱 Legumes & Plant Protein
Daily Priority: Required
This category functions as the primary protein anchor of the system.
Legumes / Soy Foods — 2 servings
• ½ cup cooked beans or lentils
• or ~100 g tofu or tempeh
• or ¼ cup hummus
🌾 Whole, Intact Carbohydrates
Daily Priority: Required
Carbohydrates are selected for structural integrity and long-term metabolic compatibility.
Whole Grains / Starchy Plants — 2 servings
• ½ cup cooked
• or 1 slice traditional whole-grain sourdough
Examples include oats, brown rice, quinoa, potatoes, and sweet potatoes.
🥑 Fats, Nuts & Seeds
Daily Priority: Required (with hierarchy)
Nuts & Seeds — 1 serving
• ¼ cup nuts
• or 2 tablespoons nut or seed butter
• Walnuts, pumpkin seeds, sesame
Ground Flax or Chia — 1 serving
• 1 tablespoon ground
Primary Fats — Use daily (no checkbox)
• Extra-virgin olive oil
• Avocado and olives
💧 Beverages
Daily Priority: Thirst-Guided
Primary fluids should support hydration without added metabolic stress.
• Water (still or sparkling)
• Unsweetened tea
• Black coffee
• Unsweetened soy milk
• Vegetable soups or thick, fiber-retained smoothies
🌿 Herbs & Spices (Locked)
Daily Priority: Required
Herbs and spices are used freely for flavor, micronutrient density, and culinary diversity.
Herbs & Spices — Use daily
• Fresh or dried herbs
• Culinary spices
Examples include turmeric, ginger, garlic, cinnamon, black pepper, rosemary, and oregano.
⚖️ Conditional (Optional, Limited)
These foods are not foundational, but may be used deliberately when appropriate.
• Unsweetened yogurt or kefir
• Omega-3 fish (small, non-daily servings)
• Plant-based protein powders (soy, pea, blended plant proteins)
Use only when whole foods are insufficient to meet protein needs.
💪 Protein Adequacy
(Reference — Not a Checklist Item)
Adequate protein intake is a non-negotiable biological requirement for preserving muscle mass, metabolic health, and functional independence with age.
Evidence-supported average daily intake:
• ~1.2 g per kg body weight — general adults
• ~1.4–1.6 g per kg — older adults, physically active individuals, or during recovery
Protein adequacy is achieved through the foods above—primarily legumes and soy foods.
Protein powders are conditional tools, not foundations.
Using This Framework in Daily Life
The Daily Nutrition Foundations are designed to be:
- Flexible, not restrictive
- Pattern-based, not perfection-based
- Evidence-governed, not trend-driven
You are not meant to “hit” every category every day.
Instead, this framework helps you notice what shows up most often—and gently course-correct over time.
Download the Daily Nutrition Foundations (Printable PDF)
For those who prefer a visual, printable reference, the Daily Nutrition Foundations are available as a high-resolution PDF.
This downloadable chart is ideal for:
- Daily or weekly reflection
- Kitchen or pantry reference
- Sharing with family, clients, or care teams
The PDF mirrors the framework above and is designed as a supportive companion—not a checklist or tracking tool.