How I Use Artificial Intelligence Life After 50
Artificial Intelligence
Try it you just might like it!
The Scoop
I am always sharing my lifelong journey to stay fit. At the age of 63, I find that I must be continually vigilant and creative to find ways to feel good.
This spring I want to focus on what I eat and try to stay consistent with the Mediterranean diet. I also want to track my calories and macros to stay within a range that puts me where I want to be weight wise.
Like so many things, it all seems complicated. What to eat, how much to eat, when to eat, etc. To be honest, some days I wonder if it is worth the effort.
Yesterday I was thinking about how my husband gravitated toward Artificial Intelligence (AI) and the ways he has found to use it to enhance our lives. He is a research scientist and is like a kid in a candy store when it comes to new ideas in science and technology (Well, everything really). He has spent hours learning about AI and finding ways to test it, to see how it can work for us.
So, I took a page from his enthusiasm book and asked him if I could use it to answer questions regarding my diet thus making my life easier. And of course, he is my biggest supporter and showed me what to do.
There are several AI platforms available that are free. We used Chat GPT-4 (a paid version because we find it so useful) but we also use Claude, Gemini, and others. Over time you learn that the way you ask a question (they are called prompts) is important to getting the right answer, and you may have to follow up with another question to get exactly what you want.
AI within seconds reads all the research available and sums it up in an answer for you. Your “conversation” is automatically saved so that later you can ask additional questions on that topic and the AI system will reread the entire dialog and therefore “remember” previous questions. Start a new conversation when you want to change topics.
What was my question?
I wanted to know, given a parameter of calories, type of diet and specific macros, a meal plan for a day.
First though, I used this website to determine my specific caloric and macro parameters. This is an amazing free calculator that lets you input your data and then it tells you how many calories, macros, etc. to reach your goals whether it be to lose, maintain or gain.
Just look at the details Chat GPT-4 provided in seconds!
My Question to Chat
Develop a 1,150 kC per day meal plan based on the general parameters of the Mediterranean diet, delivering three meals per day, adhering to the following macros: protein = 86 g.. fat = 38 g,. carbohydrates = 115 g. It is not necessary that each meal conform exactly to the macro proportions. (My husband helped me formulate the question and he told me using kC could signal Chat to take a more scientific approach.)
ChatGPT Response
Creating a meal plan based on the Mediterranean diet involves focusing on whole grains, fruits, vegetables, legumes, lean proteins (especially fish), and healthy fats, particularly olive oil. The diet also emphasizes a reduction in red meat and sugar consumption. Given the macronutrient targets of 86 grams of protein, 38 grams of fat, and 115 grams of carbohydrates for a total caloric intake of around 1,150 kilocalories (kC), we can devise a balanced day's meal plan.
Given the macronutrient-to-calorie conversions (4 calories per gram for proteins and carbohydrates, and 9 calories per gram for fats), the distribution is:
Protein: 86g * 4 = 344kC
Fat: 38g * 9 = 342kC
Carbohydrates: 115g * 4 = 460kC
This gives a total of approximately 1,146 kilocalories, closely aligning with the target.
Mediterranean Diet Meal Plan
Breakfast:
Greek Yogurt with Honey and Walnuts
1 cup non-fat Greek yogurt (130kC, 23g protein, 0g fat, 10g carbs)
1 tablespoon honey (64kC, 0g protein, 0g fat, 17g carbs)
2 tablespoons chopped walnuts (93kC, 2g protein, 9g fat, 2g carbs)
Total: 287kC, 25g protein, 9g fat, 29g carbs
Lunch:
Lentil Salad with Vegetables and Feta Cheese
1/2 cup cooked lentils (115kC, 9g protein, 0.4g fat, 20g carbs)
1 cup mixed greens (5kC, 0.5g protein, 0.1g fat, 1g carbs)
1/2 cup cherry tomatoes, halved (15kC, 0.7g protein, 0.2g fat, 3g carbs)
1/4 cup cucumber, diced (4kC, 0.2g protein, 0g fat, 1g carbs)
1 oz feta cheese (74kC, 4g protein, 6g fat, 1g carbs)
1 tablespoon olive oil and lemon juice dressing (119kC, 0g protein, 14g fat, 0g carbs)
Total: 332kC, 14.4g protein, 20.7g fat, 26g carbs
Dinner:
Grilled Fish with Quinoa and Steamed Broccoli
4 oz grilled salmon (233kC, 25g protein, 14g fat, 0g carbs)
1/2 cup cooked quinoa (111kC, 4g protein, 1.8g fat, 20g carbs)
1 cup steamed broccoli (55kC, 3.7g protein, 0.6g fat, 11g carbs)
1 teaspoon olive oil (for fish) (40kC, 0g protein, 4.5g fat, 0g carbs)
Total: 439kC, 32.7g protein, 20.9g fat, 31g carbs
Adjustments and Snacks: Given the slightly under target for carbohydrates and a bit over for fats, consider incorporating a mid-morning or afternoon snack, such as:
A small piece of fruit (e.g., an apple or a peach) to increase carbs without significantly altering protein or fat totals.
The Mediterranean diet's focus on whole foods and variety supports not only cardiovascular health but also offers a delicious and sustainable eating pattern. The proposed meal plan aligns with the Mediterranean diet's principles, ensuring a balanced intake of macronutrients while staying within the caloric goal. Adjustments can be made to portion sizes or ingredients to better meet individual needs or preferences.
Sum It Up
Next, I will ask AI to make a grocery list for me. And then, to give me a variety of meal plans. I plan on asking it to create an exercise plan for me given my specific limitations too. This is crazy exciting! Chat GPT-4 gave me a complete menu plan in less than 15 seconds and can build a week’s menu in a few additional seconds.
I will be using AI for so many things from here on out. Like making a spring-cleaning plan or creating recipes and the list goes on. How do you use AI or do you? Do you plan on trying it out?
Get Started
I think it is important that as we age, we take care of our minds as much as our bodies. Learning new things is a big part of that. Embrace the future because it is here whether we want it or not.
If you have not already done so, here is a way to access two of my husband’s favorite AI systems. All you need tp do is create a free account in each and begin asking questions. There is no one best system. You will find that one or the other is better at answering different types of questions
I will be sharing more on this topic as I learn more! Have fun and please share your discoveries with us all.
Thanks for stopping by!
Peace!